Tank Fillers – Eat To Win For Every Sport

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

Macronutrient ratio

20% Fat

25% Protein

55% Carbs

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.

 

eat for sport

 

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

Macronutrient ratio

20% Fat

25% Protein

55% Carbs

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

Macronutrient ratio

15% Fat

30% Protein

55% Carbs

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

Macronutrient ratio

30% Fat

30% Protein

40% Carbs

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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