Athletes know that protein is critical to performance, but often miss the boat when properly implementing protein into their daily lives. Bad habits abound when it comes to protein, from dosing to sources and misunderstanding how it all works. Let’s go over the facts so you can be sure you’re getting the right amounts of protein at the right times from the right sources.[Read more…]
Athletes come in all shapes and sizes. Just like books, they shouldn’t be judged by their cover. Still, whether it’s to shed a few unwanted pounds or improve performance, striving for leaner body composition is an ongoing process for many athletes. But, how to achieve this ideal physique is like a fork in the road, and the weight loss GPS may guide you on an off-road journey leading to a dead end. Follow the tried and true path, and heed advice from this guide to burning calories and a balanced macronutrient ratio before you get started.
With the numerous health and fitness apps at our fingertips, such as MyFitnessPal, MyPlate, and Lose It!, counting calories consumed minus calories burned has become an easy and convenient way to fit weight loss into a busy day using a simple math equation. Most assume that if the consumption of 3,500 calories equals one pound of body weight, reducing your intake by 3,500 calories via a combination of eating less and exercising more will result in one pound of weight loss, right? No, it’s not quite that simple.[Read more…]
It’s true that endurance athletes require more protein than their sedentary counterparts. And while many athletes meet or exceed the recommended daily protein requirement, they may not be distributing their protein intake appropriately. Consuming too much protein can be as risky as not having enough. Excess protein increases the production of ammonia (as a waste product), which the body eliminates via urine and sweat. As a result, ridding the body of ammonia requires adequate hydration to process the waste. Alternatively, inadequate protein intake can negatively affect the formation of hormones and enzymes and hinder muscle recovery/repair post workout.
Endurance athletes spend hours training, and there are benefits to being fit: a lower resting heart rate, lower blood pressure, better sleep quality, and a calmer mind. But sadly, the ability to eat whatever you want without impacting your performance and body composition isn’t one of these perks. Before you reach for the cookie jar, read on for tips to make a balanced diet for athletes easier.