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How to Eat Well If You're an Athlete
by Ann Sertanze
http://www.rhsnutrition.com

If you are an athlete, it's important for you to consider
your diet carefully. Whether you've been a serious
lifelong athlete or have just started to exercise
regularly, this applies to you. It's been shown that
people who are starting to get into shape need more
proteins and other nutrients than even seasoned athletes.

So what is good nutrition for a sporty lifestyle? If you
are exercising you are going to use more calories, so
someone who is not overweight should be eating more than
they do when not keeping fit. A rough guide is that you
need eight and a half Calories per kilogram of weight per
hour. So if you weigh in at 220 pounds (100 kilograms)
you would use 850 Calories during an hour of exercise.

It is almost never wise to cut back on your dietary
consumption at the same time as embarking on a regular
exercise program. If you are considering this, be sure
to consult your doctor first. At any rate, an athlete
in training should never try to lose more than 2 or 3
pounds each week, at most.

Research suggests that above all, eating a variety of
healthy foods is the most important thing you can do.
Keep a strong balance, whether you're an athlete or even
if you're not.

By balanced, we mean that you should get a variety of
food groups and types. Start with a majority of carbs,
or carbohydrates. This can include vegetables, pasta, rice,
bread, oats, whole grains, and so on. Aim to make carbs
about 57% of your intake.

Next, shoot for 30% fats. I don't mean saturated fats, the
type found in butter and vegetable shortening. I mean
healthy fats, the unsaturated version, which you can find in
oily fish like salmon and tuna, avocadoes, almonds and
olive oil.

Thirteen percent of your diet should be protein. Protein
is meat, fish, poultry and nuts. These items are essential
to the body's proper functioning.

Proper nutrition means avoiding or consuming only small
portions of fried food, cookies, alcohol, candy bars, and
that kind of junk food. Instead, eat plenty of fresh, raw
vegetables, whole grains, fish, and lean meats.

Any athlete following these guidelines and making sure they
are eating sufficient food, should not find themselves
short of any of the essential vitamins and minerals, and
probably will not need supplements.

There are, however, a huge number of supplements
currently available. Most of them have not been
scientifically proven to work. Still, some athletes--such
as marathon runners and others in endurance sports--
may require iron supplements. This tends to be the case
with women more so than men, but you can get tested if
you suspect you need more iron.

A good nutritionist is the first person to see if you think
your diet may not be providing everything you need.
Sportsmen who are traveling may not be able to adhere to
their normal diet and might look to supplements while on
the road.

Finally, a note on sports drinks and sports bars. These
common items are very popular, in part because they're
so jam-packed with nutrients and are so convenient. But
be careful: they're full of calories. Also, be sure to give
yourself a few hours between eating and working out, so
you have a chance to digest properly and let your body
absorb the essential nutrients.

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