Many athletes work out constantly and wonder why they are not seeing more promising results. For a number of these individuals this lack of progress is due to an insufficient diet. While a proper diet is vital to all healthy people, the correct diet and nutrition is especially important to athletes. The right amount of carbohydrates, proteins and water in the diet is absolutely essential to the successful athlete. Here are some tips to keep you going all the way through the 4^th quarter:

• 1. Don't get on the scale every day! Real progress takes time and you have to be patient to see results.

   

• 2. Moderate the amount of fat in your diet; keep it around 20% of your daily caloric intake.

   

• 3. Carbohydrates are key to a successful athlete, stored in the form of glycogen in the muscles; the average person should consume 500-600 grams of carbs per day.

   

• 4. A person weighing 140 pounds should consume 2,000 carbohydrate calories per day, and a person weighing 200 pounds should consume approximately 3,000 carb calories per day.

   

• 5. Proteins are an essential part of muscle building; make sure you consume enough foods such as meat, fish and milk, all high in protein.

   

• 6. Try and eat a large amount of protein after your workout, such as a few scoops of peanut butter, or 2 or 3 eggs. The protein will help you rebuild and replenish the muscles you use during your lift.

   

• 7. While you should keep track of what you eat, don't cut meals or under eat. Low energy results in loss of muscle mass and fatigue.

   

• 8. Athletes who restrict their protein or carb intake have a much higher risk of injury during exercise.

   

• 9. Hydration is key to a good workout. Drink 6-12 ounces of water per every 20 minutes of hard exercise.

   

• 10. While drinking is important, don't drink too much! Too much liquid can result in hyponatremia (water intoxication).

   

• 11. Many people think expensive sports drinks will maximize your performance but you only really need these electrolyte-replenishing liquids every 60 minutes of intense work.

   

Sources:

dietandbody.com
sportsmedicine.com