To reach their optimal performance level, athletes need to ensure they are taking in the right nutrients. Otherwise, they may become more prone to illness or injury which can derail a successful training regime.
Here at ProForm Coupon, along with providing a discount code for the best home workout equipment, we want to offer insights on what nutrients athletes really need during their training.
Macronutrients Athletes Require During Training
Depending on the sport the athlete is engaged in, a slightly different macronutrient load is needed. We will focus on endurance athletes, as they often require a very specific balance of nutrients to maintain their energy levels while training. So, below are the important macronutrients and their percentages.
Carbohydrates – Unsurprisingly, carbohydrates make up a large part of an endurance athlete’s diet. Around 60-70% of a training athlete’s diet should include carbs. However, this doesn’t mean all carbs are created equal.
It is best if the carbohydrates in an athlete’s diet come from complex carbs and from plant sources such as:
- Whole wheat bread, pasta, rice
- Sweet potatoes
- Bananas
- Quinoa
- Oats
- Oranges
Athletes should avoid intaking much of their carbs via simple carbs like white bread, candy, juice, and other sources.
Fat – Healthy fats should take up about 10% of an endurance athlete’s diet. Fat has a satiating effect on the body and often carries trace minerals and vitamins that an athlete’s body needs to repair after a tough workout. Good sources of fat are:
- Avocado
- Fatty fish like salmon
- Nuts
- Dark chocolate
- Coconut, avocado, and olive oil
Protein – The protein macronutrient is the main source the athlete’s body taps into to repair the tissue in the body and build up muscle. There is some crossover between the good fats and ideal protein for athletes. Along with supplementing their protein intake with the foods with good fat, other sources of healthy protein are:
- Lean cuts of red meat
- Poultry
- Beans
- Tofu
- Potatoes
Also, lots of water is naturally vital to any athlete’s performance. While the recommended amount for the average person is 64-oz a day, athletes may need more as they lose water via sweat. Sports drinks can supplement the water intake, but it should not overtake how much water the athlete is drinking.
Key Micronutrients Athletes Need
If an athlete is eating a well-rounded diet of macronutrients, often micronutrient supplements aren’t necessary. But for athletes who feel they may be missing something, below are some of the key micronutrients they need during training.
- Calcium – Builds up the overall bone structure and teeth as well as helping with blood vessel contractions and muscle function.
- Iron – Assist in providing oxygen to the muscles and helps create hormones.
- Vitamin D – Encourages and strengthens the immune system and helps to absorb calcium for bone growth.
- Vitamin A – Promotes good organ functionality and vision.
- Zinc – Helps with injury healing, growth, and immune system functionality.
- Potassium – Electrolyte source that keeps cells balanced with fluid, also assisting with muscle functions and nerve transmissions.
Along with taking in the right nutrients, you should make sure you have the best equipment in your home. If you are ready to invest fully in your training, use our ProForm promo code to help you save on your next ProForm purchase.