Proper Diet

Many athletes and weightlifters put in hard work and training every single day. Some people workout for beyond two to three hours a day but may never see high noticeable improvements in performance or strength. This may be a cause of poor nutrition. An athlete’s body requires a way to replenish and revitalize its muscles after a long and hard work out to make improvements. The Academy of Nutrition and Dietetics lists some of the benefits of a good, healthy diet for both athletes and people who just love to exercise:

1·         Improved cardiovascular health, including better blood flow, delivery of oxygen and blood pressure
·         Improved respiratory function
·         A stronger immune system
·         Stronger bones and muscles
·         Improved metabolism to keep your body burning calories

To truly have a positive impact on performance, an athlete should eat a high-carbohydrate meal three to four hours before exercise and within one to two hours preceding the workout. This is to help the athlete have enough ATP (Adenosine Tri-Phosphate) to burn during the workout. After a workout a certain amount of protein should be consumed as well. “Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met by following a high-carbohydrate diet, because many foods, especially cereal-based foods, are a combination of carbohydrate and protein.”2 Plenty of water should also be consumed throughout the day. Water or a sports drink like gatorade is necessary to avoid dehydration and to replenish electrolytes.


References
1. Health Tip: The Right Diet Can Boost Athletic Performance
Published on the website http://www.medicinenet.com/script/main/art.asp?articlekey=155797 by Athletes Topic of the Week by Diana Kohnle

2.Sporting performance and food
Published on the website http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Sporting_performance_and_food?open by DEAKIN University Australia