Focusing only on strength training without paying attention to the nutrition needs of your body is not going to do you any good. Focus on both aspects for improving sports performance, that is your physical training as well as what you eat. Below mentioned are a few tips that can help you enhance the way you perform during training as well as during sporting activities.
Water for Muscle Building
Young Athletes require more water than what other people their age. This is primarily because sports practices, physical training, and conditioning workouts make them perspire a lot, which in turn creates a need for the lost water to be replaced. The body needs a certain amount of water for effective circulation and to maintain good heart health, in fact it is also needed so that the body’s organs function properly. Water is needed to transport important fuel to the muscles so that recovery is enhanced and muscles can build further.
Six to eight glasses of water along with a sports drink are the ideal amount. Fruits and vegetables that are water based should be also taken in to account of total water consumption in a day.
To know if you are consuming the right amount of water, keep a track on the color of your urine. If the color is a pale yellow it means that you are consuming the right amount of water, if it is yellow to a dark yellow, it means that you need to increase your water intake. Being dehydrated is not good for athletes, as it leads to exhaustion quicker, and hence the right amount of water consumption is an absolute must.
Meals – pre and post workout
If you wish to get maximum from your work out, it is advisable that you consume a pre work out meal, about one or two hours before you get set for some strenuous exercise. This meal should ideally include protein in the form of cheese, yogurt and some nuts and carbohydrates in the form of whole grain cereals and fruits. This will give your body all the energy it needs to train well.
After you have finished strength training, after fifteen minutes, it is time for your post work out meal. This should be in the proportion of 4:1 carbohydrates to protein. For instance, a banana with chocolate milk and a whole wheat bagel, would help in enhancing muscle recovery and also help build muscle. Carbohydrates are suggested after a strenuous work out because they help with replacing glycogen stores that make for the main source of fuel for exercising. Amino acids and protein supplies are needed by the body for repair of muscle tissue and to rebuild them post exercise.
Calories for muscle building
Young athletes should ideally consume 3200 to 3600 calories in a day when they wish to build muscle. This can be incorporated in one’s diet by having six meals in a day, which would include, breakfast, a mid morning snack, lunch, a mid afternoon snack, dinner and a pre bed time snack. Try and include protein, essential fats and carbohydrates in your diet. These can come from milk, cheese, fruits, whole grain cereals, lean meats, fish, eggs, seeds and nuts.
Follow these tips, take care of your diet and be sure to speak with a Registered Holistic Nutritionist to learn how your daily diet can make a world of a difference towards muscle building and enhanced sports performance. You can also get in touch with a homeopath to learn about some natural ways to stay at the top of your game.