If you engage in a high intensity exercise for a period of over one hour, you will need a lot of endurance. This also call for a diet that will help you to perform at your maximum ability and also be able to recover fast. The good thing is that there are several nutritional tips that can help to build a better athlete.
Consume of carbs
The main fuel of any athlete is carbs. The body will change carbohydrates into glucose, a kind of sugar and keep it in the muscles in form of glycogen. Whenever you exercise, the glycogen is changed into energy by the body. When you exercise for less than 90 minutes, you will have enough glycogen in the muscles to enable you engage in high intensity exercises. However, if you will be working out for a longer period, you can try the following:
- Carbs loading for a period of 3 to 4 days to increase the glycogen stores.
- Consume a diet that has over 70 percent carbs such as cereal, bread, pasta, fruits and veggies.
- Before a big event, consume a last meal 3 -4 hours before working out.
- Avoid starchy or sugary foods within a period of 30 minutes prior to the beginning of an activity These can increase dehydration.
Consume proteins that are just enough
Proteins also play a role in providing fuel . This will be helpful in maintaining your muscles. However avoid taking too much protein as this may end up straining the kidneys. Milk is among the best food to eat for recovery purposes. Milk also contains whey and casein.
A normal person is supposed to consume 1.2 grams -1.4 grams of protein for each of their body weight in a day. This will translate to around 88 grams if your weight is 150 pounds. If you are a strength athlete, you will require a maximum of 1.7 grams for each kilogram of your body weight.