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Athletes who exercise a lot should always eat properly and replenish water. Therefore, you should keep in mind the exercise schedule so that you can eat before and after-hours before and after exercise.
Are you a sportsman and looking for the best diet?
Are you looking for a diet that will help you improve your physical performance and maintain your health? In this article, I would like to introduce the best diet for athletic female athletes.
The Spanish Ministry of Sports and Sports. The Department of Social Policy and the Ministry of Education’s “Food. Nutrition and Moisture in Sports” guidelines stated that exercise would be of no use if not followed by a proper diet.
These guidelines explain that athletes who exercise a lot must follow a correct and balanced diet during and after the game. This is essential to improve athletic performance.
The body needs energy.
In order to exercise optimally, the food intake must cover the calorie consumption. Likewise, it helps maintain proper weight. For this reason, you should follow a balanced diet, including a variety of foods.
A balanced diet provides the nutrients, proteins, minerals and energy needed to exercise. You should also adjust your diet to the number of calories you need to eat.
In this sense, the nutritional requirements of athletes must be considered individually. Age, sex, body composition, duration of exercise, intensity, type of exercise and ambient temperature should be applied.
What is the best diet for female athletes who exercise a lot?
The Pennington Institute for Biomedical Research, located in Baton Rouge, Louisiana, USA, recruited 7 female athletes who had a lot of exercises. The aim of the study was to determine how a diet containing adequate amounts of fat affected participants’ physical recovery.
- 35% of the energy supply is local
- A high-carbohydrate diet with only 10%
For a diet with adequate fat content, the IMTG level returned to normal after 22 hours of physical activity.
On the other hand, the figure for women following a high carbohydrate diet did not stabilize after 70 hours of physical activity. This showed that athletic female athletes should follow a fat-rich diet.
Fear of increased body mass
However, this proven diet did not receive the choice of many women. The reason for this is that refilling the fat in the muscle causes a large number of calories to be consumed. Which increases the body fat index.
It should be noted that this stored fat will burn again depending on the training duration and strength of the athlete. Exercise for more than 2 hours can burn muscle fat up to 70%.
In this context, a study conducted by the clinical research department of the University of Bern in Switzerland suggests that 35-40% of the total calories consumed by athletes should be fat, especially unsaturated and polyunsaturated fat. This is because it promotes the growth of fat-free tissue (FFT).
If you are an athlete you should know that your fat intake should not fall below 15%.
Food to be consumed by female athletes
In order to maximize your physical performance, you need to eat healthy food and replenish your water. The diet of a female athlete should include the following foods.
Carbohydrates needed for women who exercise a lot
Carbohydrates are the main fuel used by muscles during exercise.
Therefore, for athletes, it is essential to consume a carbohydrate-rich diet. That provides 60 to 65 per cent of the total energy used per day.
It is recommended that you take complex carbohydrates. Such as wheat flour, rice, pasta, corn, bread and oats, or carbohydrates with slow digestion. For legumes, let’s choose lentils, common beans and chickens.
Fat is an essential energy source. 20 to 30% of the athlete’s calories should be derived from fat. Increasing this ratio may reduce other food intakes, but this can lead to fat-soluble vitamins (A, D, E, K) and essential fatty acid deficiency.
Athletes should consume between 12 and 15 per cent protein. These ratios can be met by eating eggs, meat, fish, and dairy products.
The diet of a female athlete who is athletic is rich in various foods, rich in vegetable foods and well balanced. They provide the most vitamins and minerals essential to our bodies because the body can not produce it by itself.
In addition, female athletes should consume 4-5 meals a day to best distribute the energy needed during the day. It is desirable to start eating and eating a few hours before you finish, so you should consider your training schedule.
Daily energy intake can be divided into the following ways.
- Breakfast: 15 to 25%
- Lunch: 25-35%
- Snacks: 10 to 15%
- Dinner: 25-35%
If you have any questions, ask for professional advice. Experts can create customized plans for each individual.