{"id":244,"date":"2016-12-15T23:36:33","date_gmt":"2016-12-15T23:36:33","guid":{"rendered":"http:\/\/athleticdb.tv\/?p=244"},"modified":"2019-06-13T12:21:06","modified_gmt":"2019-06-13T12:21:06","slug":"basic-key-elements-in-athletic-nutrition-how-can-we-achieve-peak-performance","status":"publish","type":"post","link":"https:\/\/athleticdb.tv\/?p=244","title":{"rendered":"Basic key elements in athletic nutrition. How can we achieve peak performance?"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"900\" height=\"601\" src=\"https:\/\/athleticdb.tv\/wp-content\/uploads\/2019\/06\/1-35.jpg\" alt=\"\" class=\"wp-image-245\" srcset=\"https:\/\/athleticdb.tv\/wp-content\/uploads\/2019\/06\/1-35.jpg 900w, https:\/\/athleticdb.tv\/wp-content\/uploads\/2019\/06\/1-35-300x200.jpg 300w, https:\/\/athleticdb.tv\/wp-content\/uploads\/2019\/06\/1-35-768x513.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p>During the last years the interest in the amount, the quality and the composition of athletic nutrition occur getting more and more increased as it is now scientifically proven that nutrition of high-intensity exercised people is affecting their health,  weight and body chemistry. Moreover, it affects the energy packs <g class=\"gr_ gr_5 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace\" id=\"5\" data-gr-id=\"5\">availiability<\/g>, their performance as well as their body recovery after high-intensity exercise. Thus, the<strong> nutritional interference<\/strong> in athletes aims to assure an effective training session on one hand, in order to <strong>reduce muscle damage or illness danger,<\/strong> and on the other hand to <strong>maximise the performance of the athlete<\/strong>.<br><\/p>\n\n\n\n<p>The key elements concerning the consumption of energy, nutrients and liquids for athletes and exercisers are:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Energy<\/strong><\/li><\/ul>\n\n\n\n<p>To maintain body weight and good health, to achieve maximum performance as well as rapid body recovery after high-intensity exercise, <strong>adequate energy consumption<\/strong> is required. The low energy consumption can lead to muscle mass loss,  hormonal and metabolic disorders, menstruation disorders in women, bone mineral density loss or increase inability, fatigue, high danger of muscle damage and immune system depression. Energy (calories) should come from a healthy food choice with high carb content (complex and simple such as whole grain cereals, pasta, rice, vegetables and fruits),  be low-fat and protein adequate (low-fat dairy, fish, chicken and lean meat).<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Carbs<\/strong><\/li><\/ul>\n\n\n\n<p>Generally,  carbs are the primary fuel source used during high-intensity exercise.  Energy packs supply to the muscles in order to achieve peak performance is an essential nutritional target to athletes. Researches have proven that carbs <g class=\"gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"8\" data-gr-id=\"8\">availiability<\/g> increases stamina and performance of <g class=\"gr_ gr_17 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"17\" data-gr-id=\"17\">the  athletes<\/g>. Therefore, carbs should be at least 50% of daily <g class=\"gr_ gr_18 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"18\" data-gr-id=\"18\">energy  consumption<\/g> and can reach 70% <g class=\"gr_ gr_11 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep\" id=\"11\" data-gr-id=\"11\">depending<\/g> the sport. More specifically,  athletes that train intensely 2 or 3 hours a day for 5 or 6 days a week,  need typically 5 to 8 grams of carbs per kg of their body weight in a  day. This way the <strong><g class=\"gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"9\" data-gr-id=\"9\">maximasation<\/g> of glycogen storage<\/strong> (in muscles and liver) and <strong><g class=\"gr_ gr_10 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"10\" data-gr-id=\"10\">maintainance<\/g> of blood sugar levels<\/strong> during exercise is achieved.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Proteins<\/strong><\/li><\/ul>\n\n\n\n<p>On the contrary to carbs, proteins are of little use as a fuel and their main function is to build and reconstruct the body tissues. The daily need for protein in athletes is about 1,2 to 1,4 grams per kg of body weight. Resistance and power athletes need slightly more protein that can reach the amount of 1,6 to 1,7 grams. This intake can be achieved through diet without food <g class=\"gr_ gr_7 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-del replaceWithoutSep\" id=\"7\" data-gr-id=\"7\">supplements,<\/g> since the energy consumption is adequate to weight <g class=\"gr_ gr_17 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"17\" data-gr-id=\"17\">maintainance<\/g>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Eating before exercising<\/strong><\/li><\/ul>\n\n\n\n<p><strong>Meals before exercise<\/strong> should be <strong>low in fiber and low in fat<\/strong>, in order to ease gastric emptying. Moreover, they should include <strong>average amount of protein<\/strong> and consist of <strong>food familiar and tolerable<\/strong> to the athlete, so that to avoid gastric distress.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Hydration<\/strong><\/li><\/ul>\n\n\n\n<p><strong>Hydration <\/strong>is essential to athletic nutrition that should be\u00a0seriously taken into consideration and closely checked. <strong>Adequate fluid intake<\/strong> before, during and after exercise is important to health and peak performance. After exercising it is important to take enough fluid so that to replace sweat loss and <strong>prevent dehydration danger<\/strong>.  Dehydration can <g class=\"gr_ gr_10 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"10\" data-gr-id=\"10\">occure<\/g> even if losing just 2 to 3% of total body weight because of sweating. Moreover, increased fluid loss increases heatstroke danger and electrolyte balance disorder having as a result <strong>muscle weakness and fatigue<\/strong>.  People needing urgent and total recovery after extended dehydration are advised to dring about 1.5 lt of fluid per kg of total body weight they have lost during exercising. To maintain hydration levels it <g class=\"gr_ gr_28 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"28\" data-gr-id=\"28\">is  important<\/g> to <strong>intak <g class=\"gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"11\" data-gr-id=\"11\">natrium<\/g><\/strong> before, during and <g class=\"gr_ gr_29 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"29\" data-gr-id=\"29\">after  exercise<\/g>. Consuming drinks and snacks that include <g class=\"gr_ gr_12 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling\" id=\"12\" data-gr-id=\"12\">natrium<\/g> (salt)  contributes to rapid and total hydration, arousing thirst and <g class=\"gr_ gr_30 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"30\" data-gr-id=\"30\">causing  fluid<\/g> retention.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>During the last years the interest in the amount, the quality and the composition of&#8230;<\/p>\n","protected":false},"author":1,"featured_media":245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ppp_document_settings_meta":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[8],"tags":[62,63,42],"class_list":["post-244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","tag-athletic-nutrition","tag-eating","tag-health"],"jetpack_featured_media_url":"https:\/\/athleticdb.tv\/wp-content\/uploads\/2019\/06\/1-35.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/posts\/244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=244"}],"version-history":[{"count":1,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/posts\/244\/revisions"}],"predecessor-version":[{"id":246,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/posts\/244\/revisions\/246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=\/wp\/v2\/media\/245"}],"wp:attachment":[{"href":"https:\/\/athleticdb.tv\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/athleticdb.tv\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}