By: David Delongs
Athletes need to have sufficient energy start a strenuous workout. This can be derived from carbohydrates with a moderate to high glycemic index; often taken in a liquid form. Depending on each athletes level of fitness, you will need anything between 200 and 400 additional calories per hour for your workouts.
During Your Workout
Longer workouts will require a higher level of energy; especially workouts that will last for more than one hour. Proper energy in the form of high glycemic carbohydrates are needed, so that it can be readily available for uptake by the body. You can also eat fruit or veggies; this can be Paleo friendly items like papaya, watermelon and pumpkin.
Recovering from Exercise
Recovery after a strenuous workout is important; and your meal should preferably include protein and carbohydrates in a 1: 4 ratio. Athletes can get their carbs from sources like bananas, glucose or an energy drink. Post workout recovery is especially important if you have been training for more than one hour continuously. Also try to eat a protein meal no more than 45 minutes after your training session; this can consist of steak, hake or chicken fillet. Sufficient amino acids are necessary for proper muscle development and recovery.
Vitamins and Minerals
A balanced diet should include vitamins and minerals. These are essential to your health and will also ensure proper muscle development and sustained energy levels. It will also help with proper muscle recovery when leading an active lifestyle. Avoiding foods like dairy and wheat will ensure that your body uses the correct fuel for energy too.
Protein is the building blocks of your body; and you will need an adequate amount to support your training efforts. Protein sources include meat, seafood and poultry; and you should consume a protein rich meal within 30 to 45 minutes following a workout. Proper protein levels will also help to build lean muscle mass and reduce recovery times.
Proper nutrition is essential for athletes; and the Paleo diet is the perfect nutrition plan to support an active lifestyle With so many healthy meals to choose from and delicious recipes to follow, the Paleo diet truly is a great option for any individual.
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