The past several months, I have been working with a consultant and human performance expert. He was willing to share a few nutrition tips for athletes that are posted at the Olympic Training Center where he has worked.
Limit Your Sugar Intake
Average person should not exceed 24g of sugar per day. Sugar is an inflammatory and will make sore muscles more painful if the athlete has a high sugar intake. Recovery is prolonged and you can only train as hard as you can recover. Sugar also is a source of weight gain and high body fat which over weight athletes lose speed and tire quicker. Sugar also causes hormonal imbalances and can reduce the amount of muscle an athlete can gain making weight training efforts unsuccessful. Long term problems are diabetes, obesity and heart disease.
Urine Should Be Lemonade Color
This is an indicator of an athlete's hydration level. A pale yellow color means you are well hydrated and moving out byproducts and toxins efficiently. Dark color urine indicates dehydration or other metabolic issues. Clear urine is not a major problem on occasion but long term could mean processes are diluted and can create problems.
Eat 5 Fruits And Vegetables Of Different Colors Per Day
Fruits and vegetables are full of antioxidants. When you exercise, your create free radicals in the body that must be removed by antioxidants. Picking 5 of different colors will ensure variety of nutrients needed to achieve a balanced diet. Free radicals will cause cell damage and can lead to premature aging and a variety of health issues including cancer.
Bonus Nutrition Tip For Athletes
Energy drinks and athletes do not mix! There has been several instances around the word where young athletes drink energy drinks before competitions and suffer major heart attacks. Some life ending heart attacks. Best just get some sleep and skip the energy drinks.
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