Nutrition for athletes, people who exercise a lot

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When we exercise for 90 minutes or more, or work at a high intensity that requires a lot of endurance, the body needs a complete diet to maintain the process and recover quickly afterwards. Here is a diet plan for athletes and people who exercise a lot.

1. Carbohydrate Supply Carbs are the main fuel for athletes and intense exercisers. Once in the body, they change them into glucose, a form of sugar, and store it in the muscles as glycogen.
When exercising, the body changes glycogen into energy. If you exercise for less than 90 minutes, the body has enough glycogen in the muscles, even for intense activities. But if your workouts are longer, use the following strategies
Carbohydrate loading 3 or 4 days prior to the start of an event can consume a lot of glycogen Eat a diet with about 70% calories from carbohydrates, including breads, cereals, pasta, fruits and vegetables, to achieve maximum carbohydrate storage. Before you start participating in sports or vigorous exercise, eat a meal 3 to 4 hours before exercising. Avoid eating sugary or starchy foods within 30 minutes of starting exercise. Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluids after every 15 to 20 minutes of your workout. Refined carbohydrates (with sugar or flour) quickly enter the bloodstream, where they provide energy for working muscles. Replenish carbohydrates after intense exercise. It's best to choose less refined carbohydrates, such as whole-grain bagel or carrots, which provide both carbohydrates and a wide range of nutrients.

2. Get Enough Protein Protein doesn't provide much fuel for energy. But the body needs it to maintain muscle. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight per day. That's about 88 grams of protein for a 150-pound person. An athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.
Too much protein can put stress on the kidneys. Instead of taking a protein supplement, eat high-quality protein, such as lean meat, fish, poultry, nuts, beans, eggs, or dairy.
Milk is one of the best foods to restore the body after a long exercise process, because it provides a good balance of protein and carbohydrates. Milk also has both casein and whey protein. This combination is especially useful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery after intense exercise. Casein is digested more slowly, helping to ensure long-term muscle recovery after exercise. Milk also has calcium, which is important for maintaining strong bones.

3. Add fat For high-intensity and long-running athletes like marathons, the body may turn to fat for energy when carbohydrate sources are low. Most athletes get all the fat they need by following basic dietary guidelines for eating unsaturated fats mainly from foods like nuts, avocados, olives, vegetable oils and fatty fish such as salmon and tuna. However, fatty foods should be avoided on the day of a sporting event as they can upset the stomach.
4. Stay hydrated. Intense exercise, especially in hot weather, can quickly dehydrate you. Dehydration can affect performance and in extreme cases can be life-threatening. All high-intensity athletes should drink water regularly and do not wait until thirsty. Because by the time you feel thirsty, you can be severely dehydrated. When possible, drink chilled water, which is easier to absorb than room temperature water. Chilled fluids also help cool your body down.

5. Replace lost electrolytes Sweating loses water and electrolytes. Electrolytes help transmit nerve signals in the body. To replenish them, you should drink sports drinks. If the body loses a lot of water through sweating, dilute the sports drink and water in equal amounts for the best balance of fluids and electrolytes.
6. Other Supplements for Athletes 6.1 Caffeine Caffeine can improve endurance for athletes or those who exercise intensely. If you offer 1 cup of coffee before the race or at least 30 minutes before the training session, it can improve your endurance. For long challenges, like a marathon, caffeine has the same effect. Some studies show it can also limit post-exercise soreness.
Caffeine can be obtained from energy drinks, chewing gum, sports gels and sprays. Each product will give you a different dose, so read the label before taking it. Regardless of form, make sure your body is not getting more than 400 milligrams per day. Too much caffeine can cause headaches, irritability, upset stomach, dehydration, and trouble sleeping.

6.2 Creatine Creatine monohydrate can help with intense and repetitive exercise. It doesn't seem to benefit players of other types of sports. Our bodies make creatine naturally, and muscles use it to during intense exercise. You can also get creatine from beef and pork.

6.3 Beta-Alanine When the body does short exercises with maximum effort for 30 to 90 seconds the muscles produce a lot of lactic acid. Athletes take beta-alanine in a capsule or oral powder to boost their workouts.
6.4 Amino Acids Amino acids are the building blocks of proteins. Branched chain types are three amino acids that muscles can use for energy. Athletes take them post-workout in tablet, gel, or oral form to promote muscle growth. Exercise makes muscles grow by first injuring or breaking them before rebuilding larger.
6.5 Whey Protein Like branched-chain amino acids, many athletes use whey protein post-workout to try to curb muscle damage and promote muscle growth. Whey protein seems to work best after resistance training, like weight training. A protein-rich meal after a workout will have the same effect.
Reference source: Webmd.com