Sports and nutrition
Sports and nutrition, this is how you know what you need at what time
The mystery surrounding exercise and nutrition is an endless puzzle for some of us. Full of enthusiasm, we scour the Internet in search of training and nutrition schedules. But the more we read, the more puzzling the mystery becomes. The Riddler takes over and Batman trickles back to his cave. What are we doing right and what do we really need at what time?
For the average Dutchman, we can be short and clear. Do you do light-intensity sports once a week, work out once a week or walk two to three times a week? Then you can follow our Nutrition Center’s national guidelines. But if you are a little more fanatical, then sports and nutrition quickly become a conundrum.
Protein
The first puzzle piece, proteins. Protein is essential in an athlete’s diet. They contribute to the recovery and growth of your muscles. The more protein the smoother your recovery and growth. Depending on your training intensity and sport, you can easily calculate your daily protein requirements.
For endurance athletes, the guideline is 1.4 to 1.6 grams of protein per kilogram of body weight. Weightlifters and intervallers are advised to take in 1.6 to 1.8 grams of protein per kilogram. True powerhouses may eat about 1.8 to 2.0 grams of protein per kilogram.
Fats
In crossword puzzles, it is often put away as lard, oil or bacon. Fats. Although we think we should avoid it, fats are actually important in the diet of a healthy athlete. Fats provide vitamins, and of course we are talking about the unsaturated fats. You can find these in nuts, fatty fish, eggs and olive oil, among others.
20 to 35% of your daily intake should be unsaturated fats. For men, this comes out to 56 to 111 grams and for the ladies among us, this is about 44 to 89 grams.
Carbohydrates
Carbs also seem increasingly taboo for some people, yet we really need this piece of the puzzle. The good carbs keep your internal flame, and therefore your energy, going. And without energy, you won’t save Gotham City and you can’t play sports.
Athletes who train at low intensity but train more than 3 times a week with sessions of one to two hours have a requirement of 3 to 5 grams of carbohydrates per kilogram of body weight. Think strength athletes or the old-fashioned local soccer and field hockey players.
Athletes who exercise at a higher intensity about two to three times a week with one- to two-hour sessions have a carbohydrate requirement of about 5 to 7 grams per kilogram of body weight per day. These are the real go-getters like long-distance runners or cyclists.
The heroes among us who exercise intensively for more than eight hours a week and for at least two hours per session have a carbohydrate requirement of about 8 to 12 grams per kilogram of body weight per day.
Further...
Of course, no water is missing from this puzzle. Hydration is essential. Drink plenty of water and supplement with electrolytes if necessary, depending on weather conditions and training intensity. Avoid spicy foods and meals before exercise. You do do well to eat a protein-rich snack after exercise. There are also dietary supplements such as whey protein shakes. This is fine to supplement your diet, but should not be your main meal. Before you begin this puzzle, make sure your diet is already good in the basics.
Solving the riddle
Do you have the mastermind of “The Riddler” and will you figure out the mystery? Then it helps to throw everything together and make yourself an eating schedule. Important here is to have your goal clear. Do you want more muscle or less body fat? This will determine your nutrition plan.
Calories
Determine your calorie needs based on your age, height, weight, gender and exercise level. This can be done very easily through a calorie calculator on the Internet. Make sure this is a reliable site, of course. After this, start distributing your calories throughout the day, adjust it to your lifestyle and see what suits you best.
Macronutrients
Determine the amount of protein, carbohydrates and fats you need according to the guidelines we described earlier.
Feeding schedule
Create a nutrition plan based on your calorie needs and macronutrient distribution. Keep in mind your daily routines and preferences. Make sure your meals and snacks contain a mix of protein, carbohydrates and fats.
Progress
Nowadays there are very handy apps to keep track of your nutrition plan, this way you can easily track your macronutrients and calories. If you notice that your energy is a little low, adjust something in your carbohydrates. Is your bacon edge sticking? Then adjust something in your fats.
Just can’t figure it out or don’t quite dare on your own anyway? If so, consult a nutritionist or
personal trainer.
They will be happy to help you with this.