Supplementing with the right macronutrient ratios can keep your body and performance running at optimum levels. TRAIN gives you the lowdown on the right percentages and foods to consume for success in every sport.
Your performance foods for cycling
Best before: 150g eggs on wholewheat bread
Best during: 1 banana
Best after: 110g salmon
You need enough calories without too much fat. Having a decent amount of protein is vital for recovery, but you need to limit it to avoid gaining too much muscle which requires additional oxygen, something you need to conserve while cycling.
Your performance foods for running
Best before: 2 tbsp peanut butter on 2 wholegrain crackers
Best during: handful of raisins
Best after: 150g turkey breast, 1 cup vegetables
You must eat enough calories without too much fat. Taking in a decent proportion of protein is essential for recovery, especially if you run long distances on a frequent basis
Your performance foods for basketball
Best before: 150g quinoa
Best during: 2 orange wedges
Best after: 3oz steak and 1 cup vegetables
A basketballer needs to retain agility, and aerobic and anaerobic capacity. A decent amount of carbs are required for glycogen refuelling so you don’t run out of gas, while the healthy fats give hormonal support and mental clarity needed
Your performance foods for weightlifting
Best before: 200g flapjack
Best during: BCCA intra-workout
Best after: 150g chicken breast and 100g sweet potato
These are the ratios of a trainee primarily wanting to improve strength and muscular size. If you want to lose body fat, then reduce the carbohydrate and fat content while compensating the loss through an increase in protein.
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