Quick Tips To An Ultimate Sports Nutrition-00-4766

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Eat early and eat often (every 2.5-3 hours)

Starting the day off with breakfast followed by 4-5 other meals will keep your body fueled. By eating consistently over the course of the day you will have increased energy, will be more likely to make healthy choices, and will avoid eating the majority of your calories in the evening. Between-meal snacks are a good thing. "Spoiling your dinner," as many of us were warned against when we were younger, simply means you won't overeat. And eating every 2.5-3 hours keeps your blood sugar levels consistent. Snacks should contain protein, high-fibre carbs, and good fats. A protein shake or whey protein meal replacement drink / protein bar are great options.

Staying Hydrated

Stay hydrated - and nothing is better for this than water. Staying hydrated goes a long way toward preventing the process of connective tissues around our muscles and joints drying up over time. It also improves your muscle tissue and flexibility.
Exercise is important at all stages of life.
To state the obvious! Exercise helps all the different systems in your body operate at their ...
... highest potential for the stage of life you are in. We were never meant to be sedentary all day.

Flaxseed or Fish Oil

Everyone should have a bottle of flaxseed oil and fish oil in your refrigerator. They body can convert flaxseed oil into omega-3 and omega-6 essential fatty acids, much like fish oil. A tablespoon or two of either a day, one in the morning and one in the evening, is all you need, and it can go into a shake or on top of oatmeal.

If it sounds too good to be true, it probably is.

There are no fast ways to lose weight. There are no magic pills or powders that will help you build muscle faster than proper nutrition and exercise. Check out the Resources section at coreperformance.com and sign up for the Sports Performance Journal. This journal will give you weekly updates of the most recent research and general information on training, rehab, and nutrition.

Less Legs

With regard to eating protein -- between 0.6 and 0.8 grams of protein per pound of body weight per day -- remember: "The less legs the better." Fish, for instance, is preferable to chicken, and chicken is preferable to meat. All are good, provided they are not fried or marinated in fat, and assuming you remove the skin and get as lean a cut as you can.

Old-fashioned Oats

Cereals generally provide only modest nutritional value, and are often loaded with sugar and calories. Old-fashioned oats is a great choice.

Power Food

Salmon is a great power food. It is a better source of protein than most meats, and is loaded with omega-3 essential fatty acids, which have heart disease-reducing properties.

Serving Sizes

A good rule of thumb is that a piece of fish or meat should be about the size of a deck of cards, and a serving of starches (rice or pasta, for example) should be no bigger than the size of a fist. By eating smaller amounts more often, you give your body a chance to digest and get all of the nutrients from the food.

Eat breakfast everyday!

If you skip breakfast you are not doing yourself a favour. When you wake up in the morning, you wake up in a fasted state. If you do not eat, your body will continue to break down your fuel stores (glycogen) and muscle (not fat) for energy.

Colourful Salad

The more colour to your salad the better. Salads with leafy spinach and romaine lettuce tend to be more colourful than those made predominantly with iceberg lettuce. Stay away from potato salad and other creamy side dishes.

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