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]]>Many people choose sports drinks as a source of electrolytes to both rehydrate and replace minerals like sodium that are lost during workouts. The problem is, sports drinks often contain just as much sugar as many popular sodas, along with additives like artificial dyes and brominated vegetable oil, which has been shown to irritate the skin and even cause headaches.
Fortunately, there are other ways to rehydrate and replace what we lose when we sweat. Coconut water is low in sugar, free of artificial dyes, and naturally contains five different types of electrolytes. It’s especially high in potassium which is important for muscle health and preventing cramps.
We love to mix in a little orange or lemon juice and a pinch of sea salt for added flavor and extra sodium. You won’t miss traditional sports drinks at all!
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]]>First of all, in order not to keep you hanging any longer, the recommendation of consuming protein as part of your workout routine is based on scientific facts. However, the “right after workout” part is a bit less unequivocal.
Why It’s Critical
When we work out, our muscles work hard, which damages the muscle cells to a certain extent. This means they later need to recover and rebuild towards their next workout. Protein actually contains the very material making up our muscles—amino acids—which means, regularly consuming it is really important for muscle maintenance.
But Is It All About Timing?
Well, it depends on who you’re asking. Some people claim that there’s such a thing as an “anabolic window”, which takes place about 40 minutes after you finish working out; and is supposed to be the best time for the muscles to absorb and make optimal use of protein.
However, others say that it’s daily protein intake that actually determines how successful one is in building muscle. This is not to say that post-workout protein intake doesn’t count! But it offers a slightly broader view on how consuming protein throughout the entire day can assist with that, too.
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]]>A Few Tips
It seems like the ideal time window for pre-workout eating is somewhere between two to three hours before you start exercising. If you’re unable to manage that, it’s okay to grab a bite to eat up to 30 minutes before your workout, but try to make sure it’s something light and easy to digest.
What to Eat
Well, it depends. If you have enough time (say, a few hours), having a good meal rich in carbs and protein and low on fat is the right way to go. If you don’t have a lot of time left and you still need to squeeze in a meal, try to go a bit easier on the protein and focus on carbs. As far as foods that are good to eat before a workout, those would normally be ones that provide a good combination of carbs and protein. You can make up a great pre-workout meal using everyday foods like bananas, low-fat yogurt, eggs, nuts, and peanut butter.
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]]>Big Breakfast
This past year has given us more time to cook and sit down and enjoy breakfast. Getting the proper nutrition post morning workout aids in recovery and can prevent calorie deficits, helping you make healthier choices throughout the day. Go ahead and enjoy that bowl of Greek-yogurt with muesli or a vegetable-loaded breakfast burrito.
Mushrooms
Mushrooms are everywhere these days. You can even find them in coffee! They’re packed with B vitamins, antioxidants, fiber, and vitamin D. They also have adaptogen properties which help your body deal with stressors, leading to improved cognition, immunity, and athletic endurance.
Enhanced Condiments
Forget ketchup and mustard—those condiments are so boring. Condiments should have health benefits and kimchi, gochujang, marmite, coconut aminos, harissa pasta, and lime pickle are the newest ones to try. Most of them use vegetable ingredients, fermentation, umami, heat, and herbs/spices that help promote digestion and gut health.
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]]>Keep Your Diet Simple
Athletes eat simple, routine diets that consist of whole foods that are easy to prepare like oatmeal and bananas and roasted chicken with sweet potatoes. Try to avoid processed foods in your diet.
!!! 
. . . The Sunday morning brekkie scene is (still munching 
) this beautttt bowl of choc protein oats! Finally got my hands on some shelled hemp seeds so had to put them on my oats and I am a BIG fan! Full of so much goodness… so if I don’t feel like a health goddess now, I don’t know when I ever will 
———— The combo was: 
55g Tesco oats 
) 
. I’m doing a lil bit of work now as I wanted to hit the ground running today after a slow one yesterday, but if I feel up to it a 20 min jog is deffo on the cards in a bit 
. Have a lovely Sunday team! 
Do What Works For You
Instead of switching between trendy diets, professional athletes stick with diets that work for their training, metabolism, and schedules.
Get in a Routine
Most athletes follow strict plans on what and when to eat, so they can get the most out of their workouts and performance. Start by getting a planner and writing down your schedule. Then, add in meal ideas and eating times.
today I’ve made a keto iftar meal . Grilled chicken thighs , avocado, eggs, jalapeño melt topped mushroom and salad 
. Please make sure to follow @fabfitworld @chughlife @fskshealthyway to see what they’ve been cooking . Some great recipes for you . #iftar #sehri #iftarmeal #postworkout #preworkout #preworkoutmeal #keto #ketomeals #ketorecipes #ketolifestyle #avocado #grilledchicken #stuffedmushrooms #friedeggs #salad #ramadan #lemon #hflc #hflcdiet #lchf #healthyfood #foodplatterMake Nutrition a Priority
Athletes know that healthy eating and good nutrient timing is key to their performance. They don’t make excuses for not eating or not having time for a meal.
Support Systems
You may think that it’s easy for athletes to eat healthily, but they have a team of coaches, dietitians, and physicians than help them track intake, make changes, and perform tests to make sure they’re getting the nutrients and energy they need. You can use smartphones, watches, and training metrics to track your intake or you can consult with a sports dietitian.
#dailyfoodintake #bmr #calories #fooddiary #protien @trueproteinThe post Sports Nutrition Rules to Learn From Professionals appeared first on yourdailysportfix.com.
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