The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine all recognize that physical activity, athletic performance, and recovery are enhanced by optimal nutrition.
Eating the right foods and drinking enough fluid before, during, and after exercise can help maintain blood glucose during exercise, maximize exercise performance, and improve recovery time. Your diet should include carbohydrates, proteins, and fluids appropriate to your weight, constitution, and activity level, with 60 percent of calories coming from carbohydrates, and a protein intake of 1.2 to 2 grams per kg per day.
Adequate fat intake is also necessary to provide the essential fatty acids and fat-soluble vitamins and help provide adequate energy. If you're eating a varied diet that is adequated to maintain body weight, vitamin and mineral supplementation is generally not necessary. However, it does'nt hurt to take supplements on the side to re-enforce nutritional needs, especially those who train at high levels of intensity. In some cases, supplementation with B vitamins, zinc, and chromium may optimize carbohydrate metabolism.
Consuming sports drinks containing carbohydrates and electrolytes helps to maintain blood glucose and control thirst during your workout and decreases the risk of dehydration. Short-term supplementation with creatine-one of the more popular ergogenic ( performance enchancing) aids-taken within the recomended dosages, can improve performance during repeated high-intensity exercise. Individual needs should be addressed with a qualified nutrition expert.
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