When it comes to sports nutrition, recommendations are highly individualized based on a number of factors, including your sport, position, training experience, and on/off-season status.
However, a good amount of sports nutrition advice is applicable to most athletes, regardless of their sport.
To support high intensity training or competition, you’ll want to focus on consuming a variety of nutrient-dense foods from the five basic food groups:
- fruits
- vegetables
- grains
- lean proteins
- low fat dairy or dairy alternatives
In general, the foods you choose should be minimally processed to maximize their nutritional value. You should also minimize added preservatives and avoid excessive sodium.
It’s OK to consume prepared convenience foods on occasion. Just make sure the macronutrients are in line with your goals.
Here are the main things to focus on when building a high performance eating plan:
- Include a wide variety of fruits and vegetables that provide important vitamins, minerals, and phytonutrients.
- Prioritize whole grains over refined grains, making at least half the grains you eat whole.
- Include a variety of lean proteins such as chicken, pork, fish, turkey, eggs, soy products, and meat alternatives.
- Increase your intake of low fat dairy or dairy alternatives.
- Use oils such as olive oil instead of butter and margarine to boost your intake of healthy fats.
- Regularly include wild-caught fatty fish such as salmon in your diet to ensure good omega-3 intake, if you don’t eat fish, seek out plant-based omega-3s such as chia seeds and walnuts.
- Focus on foods that are high in potassium, fiber, calcium, and vitamin D, as these nutrients tend to be lacking in traditional diets.
By starting out with these basic eating principles, you’ll be well on your way to building a high performance diet and supporting your training through nutrition.
THE COMPLETE GUIDE
How to use this book
T The Complete Training Guide is perfect for beginners or experienced weight trainers alike.
If you are familiar with gyms, have trained with weights before and know your goals, then you can simply use this book as a reference guide to the best exercises for each muscle group.
If you are new to training, you’ll find tips and advice on building a workout regime, training effectively and eating to increase muscle.
We start with an introduction to the main items of equipment you’ll be using (p10) and then provide you with the perfect pre-workout warm-up (p12).
Then we move on to the exercises themselves, which make up the bulk of the Complete Training Guide.
We’ve divided the exercises by body part. On page 15 you’ll find a chapter de…
EXERCISE BENEFITS
Sure, there are numerous benefits to fitness and regular exercise. Here are some key ones:
1. **Physical health:** Regular exercise improves cardiovascular health, strengthens muscles and bones, and enhances overall physical well-being.
2. **Weight management:** Exercise helps control weight by burning calories and increasing metabolism.
3. **Mental health:** Physical activity reduces stress, anxiety, and depression by releasing endorphins and promoting better sleep.
4. **Improved mood:** Exercise is known to boost mood and promote feelings of happiness and well-being.
5. **Increased energy levels:** Regular physical activity improves endurance and energy levels throughout the day.
6. **Better sleep:** Exercise can help you fall asleep faster and enjoy deeper sleep cycles.
7. **Social benefits:** Joining fitness classes or sports teams can provide opportunities for social interaction and a sense of community.
8. **Enhanced flexibility and mobility:** Stretching and strength exercises improve flexibility and joint mobility, reducing the risk of injury.
9. **Long-term health benefits:** Regular exercise can lower the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
10. **Cognitive benefits:** Physical activity is linked to better cognitive function, including improved memory and learning ability.
Overall, incorporating regular exercise into your routine can lead to a healthier, happier life with numerous physical, mental, and emotional benefits.