A healthy diet for athletes must consist of plenty of protein to support your muscles. Although you may know this, do you know what the best sources of protein are? Bacon is not one of them. 
The other important factors in your diet are carbohydrates and good hydration.
There are many supplements for athletes on the market. How do you determine which to use? Here are a couple of questions to answer. Is it made by a reputable company that has been around for many years? Do they have labs that test the products for efficiency?
Protein
If you are trying to add bulk and muscle, you still need to watch your fat intake. So a good way to do that is to use Bulk and Muscle Formula.
All of the Herbalife products are developed in the lab at UCLA by doctors and nutritionists. Herbalife has been in business for 30 years and is publicly traded on the NYSE.
If you want to add muscle, but lose weight, then you need the Formula 1 Protein Shake Mix”. For additional protein, add two scoops of Personalized Protein Powder. This makes a nutritious filling meal replacement that you can have two to three times per day and eat a healthy dinner. Add fruit to your shake or have fruit for a snack inbetween meals and you will lose fat and gain muscle.
Carbohydrates
Carbohydrates give you energy. But even for athletes there are good carbs and bad carbs.
Loading up with carbohydrates is not necessary before exercising if you have been eating normally for the past few days. You just want enough energy for your exercise session.
Good carbohydrates are called complex carbs or starches. They come from vegetables, oatmeal and whole-grain bread. Avoid things that are bleached such as white flour and white rice. If you eat wheat bread, make sure that it is whole wheat which means it is whole grain. Brown rice is a good choice also.
Simple carbohydrates that come from fruits, vegetables and dairy products are also good for you. Of course the simple carb that we consider bad is sugar. Even worse for you is high fructose corn syrup. These add empty calories that contain very few nutrients, and they make your blood sugar spike. This may give you a burst of energy, but it will not be sustained.
Hydration
Water is essential to your body, but so are the minerals and electrolytes that your body needs when you sweat. The perfect way to refresh during or after a work out is with H3O. It provides:
- Rapid Hydration
Quenches thirst and replaces lost fluids. Essential electrolytes support cellular re-hydration. - Sustained Energy
Energizing carbs for immediate and sustained energy. - Antioxidant Protection
Powerful antioxidants protect your body from fatigue and soreness. - Healthy
No caffeine and a healthier alternative to high-calorie/high-sugar beverages.
If you will be drinking plain water, one way to know how much water you need, is to weigh yourself before exercising. Weigh again after your workout. For each pound of weight you lose, drink two cups of water.
Healthy Meal
A healthy diet for athletes needs to be a balanced diet. You need good carbs to balance the protein. You also need vegetables which also contain good carbs. And don’t forget the good fat.
Good Fat vs. Bad Fat
Most people are now aware that trans fat is bad for your body. But your body does require fat intake. So what should you eat?
Most experts recommend that we get 30% or our calories from fat, although we can survive on less. However, for most Americans 40% of their calorie intake is from fat.
Your diet should contain monounsaturated fats and polyunsaturated fats. Remember that all fats are high in calories.
| Best Fats Monounsaturated Fat Foods |
Good Fats Polyunsaturated Fat Foods |
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| Omega-3 Fatty Acids | |
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The bad fats to avoid are saturated fats like bacon, stick butter, coconut, and cream, cream cheese and ice cream. Avoid trans fats like stick margarine, nondairy creamers, shortening, and products with hydrogenated fats or partially hydrogenated fats.
Eating Before Exercise
Do not exercise for at least 30 minutes after eating. Your body needs time to start the digestion process. If you exercise right after eating, your intestines will steal the blood flow from your muscles and you will end up getting a cramp.
You should avoid a heavy protein meal just before exercising. If you are going to eat before exercising, have a light meal that combines protein, fruits, vegetables, and some whole-grain carbohydrates. Then remember to wait 30 minutes.
Eating After Exercise
After you finish exercising it is important to eat protein! Eat a serving of protein the size of the palm of your hand and a small amount of carbohydrates like a piece of fruit, and water to rehydrate. Of course the best would be to have a Formula 1 Protein Shake with Personalized Protein Powder added. And a refreshing H3O drink for rapid rehydration and to restore electrolytes.
The protein helps minimize the pain and burning in your muscles and joints by reducing the breakdown of muscle protein after you exercise.
Fruits and vegetables, and antioxidant supplements including vitamin E, have been shown to reduce damage to muscle fiber following weight lifting.
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