How Sports Nutrition can help boost your Results
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How to develop a sport diet plan
If you are serious about your sport then you will know that training and technique are only part of the story.
The importance of sports nutrition is being increasingly recognised – top sportspeople, athletes and clubs have a detailed and comprehensive plan of what to eat and when.
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Where do you start ?
The key to the right sport nutrition plan is to focus on 4 key factors:
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- Get your body to its right weight.
- The 4 sports nutrition principles
- Build your training up gradually
- Eat the right foods
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Step 1…. Get your body to its right weight.
If you want to get the most from your sport than you need to be at your ideal weight
- because that way you don’t have to carry all those ‘excess’ lbs around with you, or run out of energy due to not enough stored reserves.
For starters you don’t need to go to the gym (or run) to lose weight – just using the right diet plan is a lot more effective then spending hours in the gym.
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Step 2…. Follow the 4 sport nutrition principles.
The key to getting the most from the Gym or your Sport is to follow a sports nutrition plan – sounds more complicated than it is.
The key sports nutrition stages are:
- Fuelling - Fuel up 30 minutes before activity with easy to absorb carbohydrates
- Re-fuelling - Every 30 minutes refuel with easily absorbed carbohydrates. The first 30 minutes are crucial as your muscles are most receptive to restocking.
- Repair - Within 1 ½ to 2 hours after finishing taking in high quality protein to repair your muscles
- Recovery - Take in antioxidants to help with ‘lactic acid removal’ and muscle-fibril degredation. The items that cause soreness, stiffness and fatigue
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Step 3…. Build your training up gradually.
This page is aimed at sports nutrition – what to eat & drink and when.
We will cover training, what to do and when, at a later stage.
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Step 4…. Eat the Right Food.
A sports nutrition plan is not complete if you don’t focus on eating the right food at all the other times.
The starting point is to focus on the Glycemic Index.
Good v Bad Carbohydrates
What is the Glycemic Index ?
The glycemic index measures the rate at which carbohydrates convert into blood sugar – this affects performance, weight and energy levels.
For example all foods : such as bananas, pasta, bread, chocolate, etc. etc. have a value.
When you select the right balance of foods this will significantly affect your results.
Eating foods that contain high-glycemic carbohydrates (one that turn to sugar quickly) hinder the fat burning process and will decrease energy levels.
It affects why you produce fat and not muscles
The reason is that if you….
- eat high-glycemic carbs
- your blood sugar levels will soar
As a result your pancreas produces insulin (Insulin regulates your blood sugar levels – but is also a storage hormone)
When your blood sugars go up
- Your body produces this storage hormone to clear the blood of excess sugars
- Those sugars end up in fatty tissue
Ultimately you are gaining fat, because that is what you are telling your body to store.
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It is also a key reason you will get tired
As your body produces this insulin it will clear the sugars out of your blood
This means you are ‘hypo-glycemic‘ i.e. Your blood sugar levels are lower than they should be:
- You ‘crash’ or get lethargic (mid afternoon after lunch?)
- Your body now craves sugars
- You end up overeating and the cycle continue
How do you break out of this cycle?
For example if you want to boost your energy levels, get the most from the gym and lose weight?
- Start using the right foods:
- Foods with low-glycemic carbs: the energy release is gradual and long lasting
To find out the Glycemic index of the food you eat follow the links below
or for better results simply replace one or two meals with the right sport nutrition products
What are the advantages of changing ?
- Want to lose weight and shape up?……………
- Lots of energy and you burn fat
- Want to gain weight / build muscles?…………
- Lots of energy and you gain muscles not fat
- Want to increase performance and stamina?……….
- Lots of long burning energy
How can we help ?
We designed this site to provide background advice for our customers on how to get better sport results by eating the right food at the right time.
In particular we specialise in helping people lose weight when training the gym, doing exercise (like running, swimming, etc.) or playing sport. Simply follow the links for more information on sports nutrition.
Or alternatively below you will find the 2 most popular options …
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1. Use Specialised Products
The easiest way to boost your results is to use specialised sports nutrition products.
There are products designed for all the stages mentioned above and are ideal for all sports (running, body-building, athletics, etc.).
Probably our most favour plan is the ‘sports diet plan‘ – which is ideal for anyone wanting to combine sport with getting to their ideal weight.
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2. Use a Sports Diet Plan
Alternatively why not have a look at a database of sport nutrition plans.
Developed by sports professionals and personal trainers you can simply select the one that applies to you
– and then have it personally tailored to your individual requirements. (sport, level, time, eating preferences, etc.)
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More information
The Ideal Sports Meal
Sport Nutrition Products
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