When to Eat for a Good Game.

There’s a lot more to eating for competitive sports than just focusing on a quick fix of energy bars and sports drinks, or carbo loading the night before the big race. Peak performance is all about balancing the right foods into an appropriate training program and healthy lifestyle. In other words, your long run on Saturday is sustained through Thursday’s dinner, not the Friday night carb-fest.

Athletes who don’t take in enough calories on a regular basis compromise their ability to perform at their best and may not be able to maintain a healthy body weight. Obviously, this isn’t a good way to achieve anyone’s goals. The best way is to eat a wide a variety of foods rather than just focusing on one food group.

The mix of fuel (protein, carbohydrate, fat) burned during exercise depends primarily on the intensity and duration of the exercise performed, along with the person’s level of fitness and nutritional status. Eliminating one or more food group may affect nutritional status and can compromise health. That said, seeking out fresh vegetables, whole grains and lean sources of protein is always a winning combo. In fact, as exercise intensity increases, the need for carbohydrates as energy will also increase.

Choosing whole grains can provide a competitive edge for any athlete. In addition to the energy source of carbohydrates, key nutrients such as fiber, selenium, folic acid, vitamins E, and B boost the nutrient density of the meal. Sugary carbohydrates, such as those found in many snack energy bars or beverages, may provide a quick burst of energy at the beginning, but often lead to a drop in energy levels very quickly. Carbs like those found in brown rice, quinoa and other whole grains do a much better job of sustaining energy. Incorporate them into your fitness regimen and you’ll no longer feel the need for a quick fix of anything.

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