Smart Eating for Sports People on the Go

Junk Food and Efficiency


Athletes don't need to regularly follow "rigorous" diet plans but sustaining appropriately before and right after games and practices will assist professional athletes maximize efficiency, recovery and muscle growth. Preferably, the meal consumed 2 and a half to three hours prior to events and practices need to be high in carbohydrates with moderate protein and fat Posted in: Train Like a Pro . Meals high in fat, fiber or protein consumed prior to activity can disrupt energy levels, slow down food digestion and cause an upset stomach. Listed below ready fast food choices from common dining establishments and general standards for when you're on the go.

Plan Ahead


Pre- and post-training and occasion treats are critical for professional athletes. They must be consumed 10 to 40 minutes prior to activity and instantly later on to complete energy shops, minimize muscle damage and optimize muscle development. Liquid solutions are perfect because they are quickly absorbed, taken in and provided to muscles. Make sure to bring these items with you along with water or milk and a shaker bottle. If shakes are not an alternative, the dotFIT Breakfast Bars and other "sport" foods are practical alternatives with the ideal mix of nutrients for professional athletes to consume prior to and after activity. See Pre and Post-training Snacks to find out more. For long events (higher than an hour) or several games/practices, bring sports drinks (e.g.Gatorade) to supply extra energy, fluid and electrolytes. If you arrive at practice and have not consumed for at least 2 hours, a sports drink will provide you the fast energy you require for workout and fluids to hydrate. The next time around, take a dotFIT sport food or make a liquid shake high in carbs with some protein and consume it prior to practice or if needed, in the cars and truck.

Great Fast Food Options

Carbs such as bread, potatoes, rice and pasta and products that are baked, grilled, stir-fried and steamed ready choices. Avoid deep fried foods, ice cream products, beans, hot foods and abundant desserts before occasions and practices to prevent possible digestion problems and decreased energy levels. Sample pre-event/training meals are shown here (click on this link to download this menu as a PDF). Keep in mind, timing is everything-- when you're on the run, be sure you consume a high carbohydrate meal like those noted here 2 and a half to three hours before training and events. You can have much more versatility to eat exactly what you desire, consisting of fried foods and desserts at other meals.

Why your measurement results may not be what you anticipated as you build muscle

Consistency and reliability are the secrets to making measurement results as accurate as possible. To help ensure this you were offered a "list" when you first designed your dotFIT Me Program. Tips such as taking weight and body fat measurements at the very same time of day and under the exact same conditions, using the exact same method and scale, and having the same individual take the measurements each time helps to minimize fluctuations and optimize precision in the measurement procedure. Following are some extra factors that may add to "non-expected" measurement outcomes: Not following your suggested supplement plan These suggestions were made to ensure the suitable level of nutrients to maximize your lean body mass (LBM) gains Proper supplements can guarantee feeding of new and present muscle while losing fat Particular solutions can increase your training intensity and cause greater bodybuilding stimulus Certain formulas can improve healing or avoid overtraining or a plateau Your resistance training program might not be suitable An inaccurate body fat measurement might have been offered at your last measurement. If this holds true, take the measurement again to eliminate any unexpected errors Different equipment was used to get the measurement Consistency is essential. Attempt to take measurements at the exact same time of day, in the same location utilizing the exact same scale. Body fat measurements should be taken by the same individual utilizing the exact same technique. This will eliminate any tester disparities We suggest the use of skin fold calipers for their usage of physiological landmarks and capability to track little changes in body composition Some unpredicted aspect( s) in your eating or way of life has actually affected your weight and body fat considerably today. Attempt once again tomorrow to see if there's any modification. If not, follow the program's feedback after each development check to remain on track to your goal or set a brand-new objective

If you're tracking weight only

You may be losing body fat while acquiring muscle at near to an equal rate, leading to little change in weight. This is a good idea, so keep adding calories to your day-to-day consumption as recommended A temporary water change may have skewed your weight