Whether you are a recreational athlete or pursue sports professionally, it is vital to establish a well-balanced diet. And with some planning, it is possible to do it on a budget. But who will do my assignments while I research and plan sports nutrition? Stay calm; qualified academic writing services are happy to assist.
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The Fundamentals of Sports Nutrition
Overall, athletic nutrition is similar to healthy eating. But it often incorporates more calories because it concerns a higher level of physical activity. The more training you do, the more calories you’ll need.
The goal is to maintain strength, performance, and energy levels. Calorie deficit leads to losing weight. However, this is different from what athletes need. They need to stay in shape or build muscle. So it would be best if you avoided a calorie deficit.
There are three main macronutrients to pay attention to:
- Carbohydrates;
- Proteins;
- Fats.
According to the Dietary Guidelines for Americans (2020-2025), the optimal ratio of macronutrients is
- 45-65% carbohydrates;
- 10-30% protein;
- 20-35% fat.
But this is an approximate ratio students need to adjust to their lifestyle. If you do moderate and high-intensity training, you’ll usually need more carbohydrates and proteins. Those who want to build muscle increase the percentage of protein. This macronutrient serves as a building block for muscles.
Budget-Friendly Carbohydrates
The main focus here is to choose complex carbohydrates. Such macronutrients have a lower glycemic index. It is the primary source of energy. Carbohydrates are vital to endurance exercises and high intensity.
Here are some of the best affordable sources of carbohydrates:
- Potatoes;
- Brown rice;
- Oatmeal;
- Whole-grain bread;
- Beans;
- Apples;
- Berries;
- Bananas;
- Broccoli;
- Carrots.
As for simple carbohydrates, students can opt for milk, fruit, and vegetables.
Budget-Friendly Proteins
Students that do intense training and want to be pro athletes often need twice the average amount of protein. Again, it is because it provides the body with amino acids to repair muscle and tissues.
The affordable sources of protein are:
- Eggs;
- Beans;
- Dairy;
- Nuts and seeds;
- Lean meat;
- Poultry.
A lot of athletes also take protein supplements.
Budget-Friendly Fats
Fats work as fuel for the body. They are also crucial for cognitive performance. But it is important to consume healthy fats. Students can find those in the following:
- Olive oil;
- Salmon, tuna, and mackerel (canned tuna works as well, and it is more affordable);
- Nuts;
- Peanut butter;
- Avocado.
Of course, not all of those ingredients and foods are cheap. That’s why students might use the following tips in planning their nutrition.
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Planning a Sports Diet on a Budget
Plan Meals
Before heading to the groceries:
- Plan what you will cook and what ingredients you need.
- Write a list and follow it.
- Consider for what period you are shopping.
- Do not go shopping while hungry.
Buy in Bulk
One of the best ways to cut costs is by buying in bulk. If you have a decent fridge, you can stock it for a month or more. Buying a bag of oatmeal is significantly cheaper than purchasing quick sachets. Those could be up to 5 times more expensive.
Cook in Bulk
Cooking at home allows you to save a decent amount of money. Also, you can cook in bulk, portion meals, and freeze them. Indeed, you’ll spend more time cooking on the weekend. But you won’t need to devote time to it on a weekday.
Buy Seasonal
Seasonal fruit and vegetables are usually cheaper. Therefore, such an approach is smart regarding money and nutrient diversity. Also, consider freezing berries, fruit, and vegetables for the future.
Consider Nutritional Value
When deciding what to buy and cook, consider the value you are getting regarding nutrients and elements. For instance, brown rice is easy to store for a long time. And it is an excellent source of carbs.
Conclusion
Sports nutrition on a budget requires proper planning and preparation. But with a systematic approach and shopping around, you can achieve all your goals.
