Whether you’re a professional athlete 🏆 or someone who wants to run 🏃 their first 5K, proper nutrition plays an important role in fueling your body to perform. 💪🏻
• We often see images of athletes drinking protein shakes, eating protein bars, or adding protein supplements 💊 to their meal. Is this needed? • Most athletes are able to get enough protein from their diet. • The Academy of Nutrition and Dietetics as well as the American College of Sports Medicine recommend that athletes consume 1.2 to 2.0 grams of protein per kilogram of body weight per day. This of course depends on how vigorous the training is. • Whether you use food or supplements 💊 to meet your protein need, it’s important to space the protein intake out throughout your day. Most Americans 🇺🇸 eat the bulk of their protein at night and don’t spread the intake out throughout the day, breakfast in particular tends to be low on protein.¹ • When it comes to protein, choose a high-quality protein which has all of the essential amino acids that can help build, maintain and repair muscle. • While protein is an important nutrient to consider for physically active individuals, carbohydrates are important as well. In fact, consuming both protein and carbohydrates together in a post-workout meal has been shown to help with recovery for building and repairing muscle as well as restoring glycogen (the body's carb storage).² • ➡️ Recommendation: Eat a mixture of Carbs and Protein within 2 hours ⏰ after exercise to help your body make the optimal amount of muscle.² 💪🏻 Eating enough of these two nutrients in a pre-workout meals is also important for optimal performance. -- ¹ Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, MooreLL, Rodriguez NR, van Loon LJC. Protein and healthy aging. Am J ClinNutr 2015;101(Suppl):1339S–45S. ² Academy of Nutrition and Dietetics, Dietitians of Canada, and the Joint Position Statement. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 2016;48:543-568 © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
0 Comments
Leave a Reply. |