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.