A goalkeepers diet – Fuel up before training.
For any athlete your diet is just as important as your training. Below will give you a few tips on how to fuel up.
Evolve Fitness and performance can design you a diet plan to help you get the best results from your training.
Employ these tips to start getting the most out of meals and your workouts. If you’ve been under-fueling, eating more of the right foods at the right time can help you achieve the intensities and results you have been missing.
1# – Trust your appetite: Too often, health –conscious eaters are accustomed to ignoring their hunger. Under the right conditions, your body’s own hunger signals (thirst, grumbling tummy, and salivating mouth) are your best tools for learning when to fuel. Find something to eat when you get that first signal of hunger instead of waiting until your appetite reaches an uncontrollable level.
2# – Read your body’s feedback: your body has ways of telling you what it needs. If the feedback you’re getting after workouts is chronic fatigue, soreness, anxiety, lack of sleep, hair loss, bad skin, GI distress or memory loss, consider changing the types and amounts of food you’re getting – you probably need more, not less.
3# – Don’t skip meals: It becomes hard to fit in enough calories when you skip meals, let alone skipping snacks. If you work out in the morning, complex carbs before your session and a combination of carbohydrates and protein after your workout. If you train in the afternoon or evening, eat a fast-digesting carb source in the hour after your workout.
4# – Eat more carbs: if you’ve been relying on a low-carbohydrate diet or using protein to fuel your workouts, see how you feel when you add some carbs back in to your diet and don’t under-fuel.
5# – Eat more Natural Food: For low to medium-intensity workouts, fuel up by getting your calories from whole-grains food, fruits, vegetables, nuts and lean protein. You may need to eat these foods in larger volumes than you have before. For high-intensity workouts, it may be necessary to add fast-digesting and whey protein to help meet your increased fueling needs.
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