Sports Nutrition for Weight Loss
The most elite athletes not only spend immense amounts of time in the gym, but have spot on nutrition that helps them perform at a top level and have the perfect physique. When you give your body the right fuel by drinking enough water and having a balanced, quality diet you will find true weight loss success.
The top performers in all sports have a specific routine and goal; if you are looking to lose weight and find your best self, you must set achievable yet specific goals. Sports nutrition is a great overview of how to eat and what supplements to incorporate to build muscles and get rid of fat.
Sports nutrition includes particular algorithms to achieve the right physique as well as build muscle. We will discuss the fundamentals of a sports nutrition plan to help you see how it can help you lose weight.
Hydration
Every person needs to drink at least 64 ounces of water each day and if you are active, you need even more. Sweating is an important part of working out as it releases toxins and helps your body cool down during strenuous activity. Therefore, you must ensure you are hydrated.
Including electrolytes in your hydration regimen is good as well, things like Gatorades and coconut water will add even more than hydration. Electrolytes interact with cells, tissues and muscles and conduct electricity mixed with water, giving you energy.
Use these tips to stay hydrated:
· Drink small amounts of water frequently
· Drink room temperature water to not over-stimulate your body
· Add lemon, ginger or cucumber to give you nutrients and help water taste better
· Pay attention to the amount of your urine, the lighter the better
· Track weight loss by weighing before and after exercise. For every pound lost through sweat, drink 16 to 24 ounces of water.
Fuel Sources
A balanced diet is imperative to losing weight within the sports nutrition realm. You must eat the right combination of fuel (calories) which come from carbs, fats and proteins. Then your body will have all the nutrients it needs to lose weight as well as fuel your life.
Let’s dive into each category to understand what foods you should eat and how they will help you.
Carbohydrates
Carbs are the most important source of fuel in your diet, they give the most energy and fill you up the most. They should consist of the majority of your diet, around 50 to 60 percent depending on what your body needs. Some of the most common types of carbs are:
-Fruits
-Vegetables
-Pasta
-Bread
-Rice
-Oats
It is best to eat carbs around your workout because your body converts them into energy to work most effectively. You will have the best workouts if they are fuelled by carbs, which will allow you to burn the most calories and lose weight.
Fats
Fats are most commonly found in oils, avocado, fish, nuts and seeds. They are the most calorie dense of the types of fuel sources, but they are essential for energy and support cell growth. Fats help protect your organs, keep your body warm and allow you to absorb necessary nutrients that are important for your hormones.
Many people have a fear of fats, thinking they will make you, well fat. The type of fat on your body has no correlation with the type of fat in your food. Make sure you get enough of these life giving nutrients to provide valuable benefits, as well as help you lose weight.
Proteins
Protein builds muscle, and muscle helps you burn fat. It is very simple, and should be known that protein is a vital part of your diet. Protein is found mostly in meats, as well as many types of beans.
The more muscle you have the quicker your metabolism works, so when implementing a new workout routine, it is imperative that you fuel your body with protein so you can take off the weight in fat, and add muscle!
Supplements
· Fat Burners
Fat burners are a nutritional supplement that use the thermogenic effect of heating your body up to burn more fat than your body would be able to do on it’s own. If you need a boost in getting rid of that unwanted weight invest in fat burners. But it is important to read reviews and understand the true make up so they will be
· Muscle gainer
If you are looking to not only lose fat but add muscle, muscle gainers are a great resource. Not only is being thin a great goal, but having lean muscle should be a priority. Muscle makes you look better and have a healthier life.
Weight gainers are great if it is hard for you to put on weight, specifically in muscle form. It gives you that protein and caloric boost.
· Amino acids
An amino is a part of the chain of muscle in your body made up by different molecules. They help with muscle growth and you want to ensure you have enough to have energy when working out. There are nine essential amino acids, which you must get through your diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. They’re vital for functions such as protein synthesis, tissue repair and nutrient absorption.
If you feel you could use a boost during workout, invest in an amino acid powder. The amino acids will help you have energy while lifting or running. Also, some may also prevent muscle loss and improve mood, sleep, athletic performance and weight loss.
· Protein powder
Protein powder is the most popular supplement for helping with muscle building. As mentioned, muscles help your metabolism work harder so you can more effectively lose weight. It is also great to use as a filling snack when you have cravings, as protein powder comes in many flavors like cookie dough and cinnamon roll.
Sports Nutrition is Effective
IF you can stick to the routine that sports nutrition recommends, you will see effective weight loss results. Sports nutrition is all about mindset and will power, so find the right foods that fit with your goals and you will feel more confident in your own skin.