Sports Nutrition For Athletes

Workout And Competition Sports Nutrition For Athletes: Carbohydrates

To train and compete at a high level athletes need to fuel their body through their physical activities. Different activities will tax the body in different ways, causing different amounts of energy to be used with each exercise. Athletes need to make sure they are fueling their workouts with a proper amount of carbohydrates, proteins, and fats.



For highly active athletes with high speed metabolisms proteins and carbohydrates will be the main macro nutrients they will focus on. Carbohydrates quickly break down into usable sources of energy. This is advantageous for athletes who participate in any physically demanding sport. However, due to weight classes in some sports (like wrestling and powerlifting) carbohydrates will need to be monitored to ensure excess body fat is not being stored close to a weigh in. For athletes who participate in soccer, football, track, volleyball, or lacrosse carbohydrates will be an important part of fueling your athletes’ body. Athletes who are feeling they lack energy at the end of a training session can consume more carbohydrates pre workout or competition, or have a quick carbohydrate replacement drink they can take halfway through their workout to maintain high energy levels.

Highly active athletes should not worry about over consumption of carbohydrates as long as they follow a few sports nutrition rules. Number one, get your carbohydrates from non starchy vegetables, fruits, whole grains, and carbohydrate replacement drinks. Number two, avoid highly processed carbohydrates and sugars. Three, make sure athletes are getting in half of their body weight in ounces of water a day with an additional 16 ounces of water for every hour of activity. For example, a 150 pound athlete who trains for 3 hours per day should be drinking at least 75 ounces of water, plus an additional 48 ounces to replace water lost during training. This means this 150 pound athlete is drinking 123 total ounces of water a day. Just remember this water should be consumed throughout the entire day and not all at one time. Athletes will also consume water through the fresh fruits and vegetables they eat throughout the day.

Athletes who follow these sports nutrition carbohydrate rules will give their body the fiber, carbohydrates, water, and micronutrients to turn energy into usable fuel for the body, while limiting fat storage.

Workout And Competition Sports Nutrition For Athletes: Protein

Protein is all the rage right now, and it is indeed an incredibly important tool for not only building and retaining muscle mass, but also for additional energy production, repairing structures within the body, and many other important roles. In fact, in sports nutrition protein is often referred to as the most important macronutrient due to its significance within the body.

Athletes need to be consuming a large amount of protein into their sports nutrition through lean protein sources such as chicken, beef, and fish. Dairy products and protein replacement shakes are also a great way to add additional protein which cannot be consumed in the nutrition, or is immediately needed in the body (such as after a workout). Ideally, all athletes should be consuming a protein replacement shake within 30-45 minutes of finishing their workout. This protein will be absorbed at a much higher rate in the body, leading to more retention and building of lean muscle mass.

Athletes who fail to get an adequate amount of carbohydrates and proteins from natural unprocessed sources will not see as much progression in their training and will struggle to overcome plateaus that will regularly occur. Athletes who follow a solid sports nutrition plan will see much greater success, higher levels of energy, and potentially less soreness and inflammation following competition or training.

Athlete Energy Boost Test

Most of the time athletes will leave their core and abdominal training toward the end of their workout. This is done to keep these abdominal muscles from fatiguing during compound exercises or sports specific training. These ab exercises are often perceived as more difficult due to the bodies high energy usage during the previous sports activities.

The Kbands Ballistic Bands Stability Ball Ab Combo can be a great way for athletes to test their nutrition, the energy they are getting from the food sources they are using, and their bodies’ ability to efficiently produce energy. Athletes who are unable to complete the Kbands Ballistic Bands Stability Ball Ab Combo should look back at their food choices and see what adjustments can be made to their sports nutrition.

Kbands Ballistic Bands Stability Ball Ab Combo

To perform the athlete energy boost test athletes will complete the two ab exercises which make up the Kbands Stability Ball Ab Combo. The first exercise is the Ballistic Bands Ab Extension And Crunch. For this ab exercise athletes will need 1-2 Ballistic Bands and an overhead apparatus to secure the Ballistic Bands to. Athletes can also use a pad or towel to place under their knees for comfort.

Athletes will place themselves just in front of the Ballistic Bands anchor point, placing the Ballistic Bands a few inches in front of the eye/forehead area of the athlete. Athletes will then pull down on the Ballistic Bands in a crunching motion for 10 repetitions. Keeping the elbows stationery athletes will perform 3 sets of 10 repetitions before moving into the extension portion of the ab exercise. Athletes will move their knee pad back, place their hands in front of their head so the elbows are even with the head. Athletes will extend themselves forward, keeping the low back and hips straight and complete 8-10 extensions, finishing with a 10 second hold at the bottom of the ab extension. Athletes will then move directly back into 10 repetitions of the beginning crunch. Complete 3 sets of the exercise.

After completing the Ballistic Bands Ab Extension And Crunch athletes will get their Kbands Stability Ball and perform the second part of the Kbands Ballistic Bands Stability Ball Ab Combo, the Kbands Stability Ball Wood Chops.


Kbands Ballistic Bands


To complete this exercise athletes will come to a plank position on the Stability Ball with their elbows secured on the Stability Ball. Athletes will extend their arms away from their body until they feel their hips and low back collapse. When this collapse happens athletes will drive the elbows back and return to their starting position. Once 10-15 extensions are completed athletes will move back to their starting position and begin to make circles with their elbows for 10-15 seconds going both clockwise and counterclockwise. Athletes will complete 5 rounds of the Stability Ball Wood Chops, taking 30 seconds of rest between sets.


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