Sports Nutrition and Meal Planning
A Certified Sports Nutritionist Can Improve Your Workout Results
Sports Nutrition is important for everyone who’s into fitness if they want to Maximize their Results and Feel Better. Get guidance from a San Diego Certified Nutritionist before diving into any new workout diet. It only makes sense that if you’re working out you burn more calories, but does that mean you need to carbo-load? Learn facts on Sports Nutrition below, and how to break it down.
The Certified Sports Nutritionists at San Diego Fitness will guide you through how to most effectively replace the energy and nutrients that you use when exercising, and how to make sure that your body has the fuel it needs to perform next time.
Certified Nutritionist Tips - Keep your Body Machine at Maximum Performance
- The intensity of the exercise dictates the amount of fat or protein that is consumed as fuel during your workout.
- If you need extra energy while strength training you should not try to get it by just increasing your protein intake.
- Excess vitamins and supplements do not improve your sport or workout performance.
A Sports Nutrition Breakdown of Nutrients - How They Fit into a Workout Diet
You need increased energy when you exercise and along with fats, carbohydrates are our main source of fuel. Because carbohydrates are such an important player when it comes to energy, many food scientists suggest that people who participate in daily exercise should increase the carbohydrates in their diet by 58-70%. This increase combined with a lowering of fat intake to 18% seemed to be the best recipe for someone who is working out every day. No energy, no workout. Don't be tempted to starve your body; when it comes to overall fitness it is important to have stored calories to burn. There are times when even an increase in carbohydrate intake is not enough to keep the liver and the muscles from an unhealthy depletion of carbohydrates. Don't forget that the intensity of the exercise determines whether fat or carbohydrates are the main source of energy production, so make sure you know how to balance your workout with your intake or enlist the help of a sports nutritionist who can come up with something that will really get your body working its best.
Is your sports/energy bar working for you or against you? It depends on how it is balanced, but traditionally a sugary, simple carbohydrate has little to no micro-nutrients or phyto-nutrients, and without those you are going nowhere fast. Without micro nutrients your blood glucose will just shoot up, and this in turn slows down your body’s natural glucose production. This causes you to feel a rush followed by an unhealthy drop of blood glucose, which causes fatigue. Complex Carbohydrates are longer-lasting carb energy, and they will be the key to not doing damage to your liver or your muscles when you are working out. So EAT if you work out. Get your metabolic fires stoked and working on large, satisfying portions of COMPLEX carbohydrates.
A popular myth among people who do strength training is that you need high amounts of protein to promote muscle growth. Time and time again sports nutritionists have shown that the protein requirements of body builders are normal. If you do need to get more protein to reach the protein requirements for your body, it should come from increased calories obtained from balanced food consumption, and not just an increase in protein itself.
There are many nutrition myths surrounding what vitamins can do for you, but the truth is this: The energy supplied for muscle contraction is not enhanced by vitamin supplements. In fact, a megadose of vitamins many interfere with the balance of micro-nutrients (aside from being potentially toxic). Vitamins are nothing to play around with. Fat soluble vitamins can build up in your system, and occasionally people become toxified by high doses of a regular vitamin. Always weigh the risk with the benefit when taking on a new vitamin regimen, and see if you can supplement a vitamin deficiency with food. Food is where good, whole vitamins and nutrients come from.
Although large doses of vitamins and protein have not been proven to be beneficial against free radicals in the body, research does show a direct correlation between antioxidants and the elimination of free radicals. Free radicals can be caused by exposure to smoke, exhaust, radiation from the sun, or a high fat diet. Antioxidants neutralize free radicals by binding the free electrons. Though antioxidants are defined as chemicals that prevent damaging forms of oxygen, it is healthier to see them as the foods that work for you. Instead of an energy bar, consider reaching for food high in antioxidants. Many beans and berries are naturally high in antioxidants.
Once you have the Right Fuel for your body to feel and work strong, Get Training to Reach Your Fitness Goals!
Learn more about Cross Training in San Diego, or Contact a San Diego Fitness Certified Trainer Today!