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Why Macro’s Make Champions

Why Macro’s Make Champions
January 14, 2022 | Andre Harakas | 4 min read

The Master Fuel is Carbohydrates

Because of the increased reserve of carbohydrates in the muscles and liver termed glycogen, a high-carbohydrate diet improves both endurance and intermittent high-intensity performance. It is commonly known that athletes need glucose replenishment, particularly during times of hard training or competition. Carbohydrate consumption during exercises lasting more than an hour may also improve performance and postpone exhaustion. Athletes who engage in intermittent sports like basketball and soccer should consume more carbs throughout training and competition, according to studies. This is not unexpected given that carbs are the most effectively broken down and digested type of energy for the body when compared to protein and dietary fat.

Protein’s Importance as a Team Member

Protein has long been a popular nutrient among athletes because of its involvement in muscle growth and maintenance. Athletes do, in fact, need a diverse range of high-quality protein meals in their diets. Protein is important for muscle repair and rebuilding, but it is not the major fuel source, and taking more protein than the body can consume will not result in athletes having bigger and stronger muscles. While studies suggests that athletes need extra protein to help with muscle repair and development, most athletes consume more protein than their bodies can handle. Use the calculations below as a guide to ensure you’re getting the right amount of protein in your diet.

Fat as Fuel – Athletes’ Fat Intake

For modest to moderate intensity exercise, fat is the predominant fuel source. Fat is a vital metabolic fuel for muscles during endurance activity and serves a variety of activities in the body, but it does not supply the short bursts of energy required for speed.

The more efficient an athlete gets in their chosen sport, the simpler it becomes for them to perform at a lower intensity while keeping the same level of labor or pace (metabolic efficiency).

At this reduced intensity, muscle fat may be utilized as a source of energy. A 150-pound athlete with 6% body fat packs 1,500-2,000 calories in carbs and over 45,000 calories in fat. Carbohydrates are still crucial for efficient endurance and ultra-endurance athletes, but stored fats assist them cross the finish line.

Supplements with Vitamins, Minerals, and other Ingredients

The Federal Drug Administration (FDA) classifies vitamins and minerals as dietary supplements when they are not ingested in food form. Dietary supplements include amino acids, botanicals, herbs, and things such as enzymes, organ tissues and glandulars, and metabolites.

Many athletes fear they don’t receive enough vitamins and minerals in their diet and question whether they should start taking supplements, while others are always on the lookout for the newest diet or supplement that will offer them a competitive advantage. The truth is that choosing smart food and beverage choices is critical for optimal performance and helps with endurance and tissue regeneration. An athlete’s ability to realize their full potential will be aided by a strong working knowledge and comprehension of meals that give important nutrients.

Hydration and Fluids

One of the most significant dietary issues for an athlete is hydration. Water makes up around 60% of your body weight. Fluid is lost via the skin through perspiration and through the lungs as an athlete trains or competes. Dehydration may occur if this fluid is not supplied at regular intervals throughout practice or competition. As a result of the reduced amount of blood flowing throughout the body, a dehydrated athlete:

With each heartbeat, the volume of blood pumped reduces.

Muscles that are being exercised do not get adequate oxygen.

When an athlete becomes exhausted, his or her performance declines.

Exercise by-products aren’t drained out of the body as often as they should be.

According to studies, decreasing as little as 2% of total body weight might have a detrimental impact on athletic performance. For example, if a 150-pound athlete loses three pounds during a training or competition, dehydration reduces their capacity to perform at optimal levels. Preventing dehydration and decreasing the risk of heat damage in athletes engaged in training and competition requires proper fluid replacement.

Nutrition Guide Resources

Nutrition is important for sports performance, and players, coaches, and parents need to understand that making smart dietary choices may help them achieve their goals. In their desire for a fast cure to increase performance, athletes are prone to dietary misinformation and fad diets.

Athletes must keep current on correct dietary concerns since they are always changing. Athletes will have an edge over others who choose to overlook the importance of food in human performance by making smart meal choices.

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