It is an always a curiosity about the performance of an Olympian athlete. Their energy level, their body structure is different from normal people. During any event, they cross the human limit making a new record.
To gain such efficiency and power they struggle hard. With hard work, diet plays an important role which increases their energy to cross their performance limit. If you are also trying to take part, in any event, the, it will be beneficial for you to improve your diet and energy level.
So want to know the most efficient and best secret of Olympian Athlete so that you adopt it. I will start with the basic nutrition tips.
#1 Eat Frequently Every 2 Hours
You might have heard that eating frequently helps to lose weight. The same tactics are adopted by an athlete to gain muscle and increase energy.
Every athlete has adopted this healthy schedule. During workout, we need a high amount of energy. Also the same thing is to be considered when we rest.
During a long day after workout body struggle to get enough nutrient to recover the torn muscle and tissues.
When we eat healthy meals and snacks, frequently body get enough nourishment for its proper recovery and muscle development is faster those who want to build the body for weightlifting or boxing.
Many of boxer prefer to eat every 2 hours. So adopt a frequent eating habit that is adopted by every Olympian.
#2 Eat High Protein Diet
Protein is the most important nutrient for muscle. Every athlete needs protein in their diet to fasten their muscle recovery. During a long and tough workout body goes under extreme pressure.
Due to this extreme stress on muscle fiber and tissue minor injury are caused. These injuries are very minor.
To recover injury body needs enough supply of protein. So protein is required for muscle recovery, and it also stimulate the growth of new cells.
So protein drinks became the most loved food among Athlete. Some prefer to eat 6- 12 egg in their diet.
Tips: To improve muscle recovery it is important to eat protein and carbohydrate rich diet within 30 minutes of workout.
#3 Carbohydrate Rich Food
Carbohydrate is another food that athletes require the most. During training high amount of energy is burned. To balance the energy consumed it is important to get it on the right time.
During training or at any event body burn carbohydrate as a source of energy. But if diet lack in carbohydrate performance level decreases.
In the absence of carbohydrate, body starts utilizing protein from the cell as a source of energy.
Olympian trying for weight lifting or any event may suffer from muscle loss. Whole grain, fruits, cereals, potato, are a good source of carbs.
#4 Balance The Calorie
Calorie consumption varies in every sport. Some need lower calorie while some might need double the calorie.
Swimmers a runner consume more calorie. So eating calorie rich is important according to your sports requirement.
But avoid fast foods as they are rich in calorie, but they are also known as empty calorie as they don’t provide any nutrition.
#5 Vitamin And Mineral
With an increase in physical activity, energy demands increase. Same is the case with vitamin and minerals.
During a long training session body produce enough lactic acid that can increase the risk of injury.
But during research, it was found athlete eating antioxidant rich food reduce the likelihood of injury. Also eating antioxidant rich food protect from oxidative stress stimulated during exercise.
To get enough Vitamin and Mineral we need fruits like berries, lemon, orange, etc..
Vegetables like spinach, kale, broccoli, etc. So it is important to include it in the diet.
- Include fruits and vegetables in each serving
- Include carbohydrate and protein balanced diet after a workout
- Never stave after workout
- Never go for the workout empty stomach
- Keep hydrated
- Eat at least 6 times
If you are preparing for any event, then you should eat nutrient rich food. Avoid eating fast foods.