Athletes are able to perform optimally not only because of their rigorous trainings, but also what they shove down their throats. It’s for such reason why nutritionists play a vital role in their quest for victory.

If you want to be as tough and fit as Olympians, you better listen to their most trusted nutritionists. Even if you don’t intend on being a gold medalist, welcoming the diet of the pros into your life can make surviving the hurdles of today’s very demanding lifestyle an easier task. Read on for some smart diet tips from top-notch Olympic nutritionists!

Break Records by Having Breakfast

Your blood sugar level is at an all-time low upon arising, and that’s why you need to consume some carbohydrates before heading out to jog or hit the office. Having a bowl of oatmeal topped with sliced fruits or half a bagel with a spread of hummus, goat cheese or almond butter is often enough to replenish much-needed sugar in your bloodstream. Throwing in some protein is fine, but it may slow down the emptying of your stomach.

Finish with Flying Colors

Beets, apples, cantaloupes, papayas, carrots, squash, peaches, potatoes, kiwis, artichokes, blueberries — these and many other brightly-colored fruits and vegetables should be incorporated in your everyday diet for a strong immune system. Definitely, it’s virtually impossible to obtain optimum performance if you’re down with a cold or the flu. A strapping immune system is vital for overcoming everyday challengers — from heavy traffic to deadlines.

Pump Some Iron (Into Your System)

According to nutritionist to Olympians, a lot of female athletes are deficient in iron courtesy of their menstrual cycles. It’s for this reason why women should include iron-rich foods in their diet — athletes or otherwise — to ward off iron-deficiency anemia and other complications related to insufficiency in the said mineral. Some good sources of iron are spinach, red meat, oatmeal and fortified cereals.

Replenish Right Away for Recovery

After finishing about half an hour of lifting weights, running or intense ballroom dancing, make sure that you immediately consume something that yields good amounts of carbohydrates and protein. Doing so will help lower your chances of having sore muscles, as well as speed up their recovery. Most top athletes go for a glass of whey protein or chocolate milk. Do remember to dodge processed carbohydrates, though.

Fuel Up Before Bedtime

Keyed up to face and overcome the next day’s challenges? Remember to fuel up your body not only upon arising the following morning, but also before hitting the sack the night before. Otherwise, you may only fail to take advantage of your carbohydrate-rich breakfast the next morning as your body cannot utilize carbohydrates all at once. To prevent overstuffing your body with carbohydrates the night before, replace a portion of your meal with protein.

Plan Just Like an Iron Man

Time is of grave importance to athletes whether training or competing. To make sure that you’re always ahead of everybody else (vital no matter if you’re on a running track or living in a dog-eat-dog world) ensure that you save lots of precious time by planning your meals before the new week strikes. Stash your fridge with healthy victuals that you can easily prepare throughout the week with the aid of your microwave, juicer or food processor.

Do Dash Away From Dieting

Last but not least, never commit the same mistake that some athletes (mostly amateurs) do in order to attain a leaner physique — dieting. Limiting your intake of much-needed calories can only leave both your mind and body fatigued. Also, it’s something that will deplete your body of its fuel reserves and eventually cause the breakdown of muscles. So if you want to look and perform like a pro, eat like a true champion!

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