Diet for Sportsmen and High Protein Diet

By | December 1, 2008

Low Calorie Diet for Sportsman

Sports nutrition or diet for sportsperson depends on the gender, age and type of sport, which is of great importance. The kind of sport determines the type of muscle and part of the body used. A number of readymade products are available in the market, which act as excellent supplements for sportsperson and athletes. They comprise of gram, whey, oats and so on. Low fat energy dense bars are available, which provide instantaneous energy. These products also aid in replenishing the lost energy after a game. Keep the following things in mind:

  • Opt for noodles, pasta, macaroni, ravioli and spaghetti with sauce.
  • Low fat soups and salads are a good source of evening snacks.
  • High fat milk and milk products are not preferred. Opt for skimmed milk, especially prior to sports performance.
  • Rice is allowed, with a low fat sauce.
  • Avoid sour cream, butter and rich gravies. Go in for mashed or baked potatoes. Sweet potatoes, peas and carrots are acceptable.
  • Low fat bread products are a welcome and check out bagels, breads, muffins and rolls.

High Protein Diet for Sportsman

Avoid the following foods, especially before a performance:

  • Caffeinated beverages such as coffee and tea are better avoided, as they result in dehydration.
  • Fruit flavored drinks are loaded with sugar and are thus avoided.
  • Honey, sugar and candy cause a sudden dip in the blood glucose levels, thereby resulting in fatigue.
  • Fatty foods take a longer time for digestion.
  • Raw foods and foods that cause flatulence, such as beans, nuts, and popcorn are not taken before a performance, as it results in abdominal discomfort.

Array of sports drinks are commercially available, which promise to enhance the endurance levels. These sports drinks supply a good level of carbohydrate, water and electrolytes. Loss of fluids, which occur during a sport, when not replenished, results in impairment of performance. The capacity of the muscles also reduces, thereby affecting sports performance. Sports drinks act as energy boosters. Sports drinks are recommended based on the kind of sport, intensity and time, nutritional status of the individual and so on. Electrolyte imbalance is common, due to the high levels of perspiration. Electrolytes such as potassium, chloride, sodium, phosphate, magnesium and calcium are provided. These electrolytes prevent the incidence of dehydration in athletes. Carbohydrate depletion is also common. Dehydration, in turn results in heat stroke and collapse of circulation process.

Low calorie diet

A low calorie diet refers to any diet program which limits the consumption of calories. Controlling the intake of calories is a very important part of any weight loss program. However, this kind of a diet does not imply eating bland or tasteless food on a daily basis. It has been proven that people are more likely to follow a low calorie diet if it is appealing to their taste buds.

There are numerous diet tips and recipes which will help you to cut down your calorie consumption but at the same time allow you to enjoy delicious food. Cooking methods like boiling, steaming, roasting, stewing, sautéing, poaching and grilling are good ways to prepare a calorie conscious meal while preserving the taste. Before embarking on any low calorie diet program, it is always advisable to consult a doctor. Usually this kind of a diet would allow a consumption of only 800-1000 calories in a day and hence it is better to get a doctor’s opinion because calorie needs differ from person to person. Although these diets are usually followed by people who are interested in losing weight, a number of sportsman also follow such diets to maintain body weight and keep fit.

A low calorie diet for sportsman would largely depend on their age, gender and type of sport they play. Knowing what sport they play tells us about what parts of the body and muscles are actively used. Nowadays there are a variety of products made from oats, gram and whey which are good sources of protein for sports men. Products like low calorie energy bars are a part of sportsman diet as they restore instant energy and also provide nutrition for sportsman. While following a high protein low calorie diet, athletes must keep a few things in mind which will help them achieve their health goals.

  • Soups and salads are low in fats and make great snacks.
  • Skimmed and low fat milk products are good energy boosters especially before playing a sport.
  • Choose pastas, noodles, macaroni and spaghetti made from wheat.
  • Avoid bakery products like white bread, donuts, muffins and pastries and instead choose bread products that are low in fat such as brown bread.
  • Avoid beverages like tea or coffee, which contain caffeine, just before a performance, as they can cause dehydration.
  • Avoid flavored fruit juices and candies as they have high sugar content and can cause fatigue.