许多娱乐运动员试图提高健身和表现look to the professionals in their sport for inspiration. Watching pro athletes perform in competitions, reading their bios and following their social media goes beyond entertainment. It can be extremely motivating and provide insight on how to live, eat, sleep and train to improve your own performance.
KEEP YOUR DIET SIMPLE
The best athletes eat a fairly simple, routine diet of whole foods and easy preparations (Think:oatmeal和banana要么roast chicken,地瓜和veg). Put this into practice on your own by adhering to a nutritious well-designed meal plan using limited, minimally processed ingredients.
有了精明的产品营销，很容易假设运动中最好的是利用最时尚，最昂贵的补品和食物来通过产品索赔来提高性能，但这远非现实。顶级运动员经常进行药物测试，许多补充剂没有进行质量控制测试，这可能导致假阳性。职业运动员不断旅行，需要依靠他们可以在任何地方食用的饮食。他们还希望结果保持一致，这部分是由于习惯性饮食而产生的。尝试新食物可能会导致胃部障碍，从而干扰可靠的训练。
DO WHAT WORKS FOR YOU
娱乐运动员通常会根据最新趋势或他们看到专业人士所做的任何事情而犯有从一种饮食切换到另一种饮食的内gui。每个人对饮食和营养的反应都不同，您需要根据自己的特定需求来量身定制饮食。专业运动员实施饮食，可用于培训，新陈代谢，偏好，时间表，容忍度和当地可用性。如果您模仿任何东西，请复制这种心态并实施适合您身体的饮食，因为这最终至关重要。
GET IN A ROUTINE
Professional athletes are not fans of surprises. They prefer to have a set routine for pretty much every aspect of their day as leaving anything to chance could be a missed opportunity for good performances. When it comes to eating, most follow a pretty strict plan of what to eat and when to eat to get the most out of their days. This allows the focus to stay on performing their best, eliminates chances of stomach issues during training sessions and reduces decision fatigue — a condition where the mind becomes tired and stressed from constantly having to make choices. They also want consistency in results and that comes from habitual eating. Trying new foods could result in gastric disturbances that could interfere with solid training. Grab a daily planner and jot down your schedule, adding in meal ideas and eating times.
MAKE NUTRITION A PRIORITY
虽然每天的运动员可以将训练适应繁忙的日程安排，并将营养留给机会，但专业人士却不能。您很少会抓住表现最好的借口，他们不想吃东西，忘记了康复营养，没有时间吃饭等。他们知道，正确实施的运动营养可以做出或破坏其表现。通过采用健康饮食和good nutrient timing(eating before, during and after workouts) is a vital part of your performance.
ENLIST A SUPPORT TEAM
The best athletes make eating well look easy. What you rarely see is the behind-the-scenes work that goes into making a healthy diet happen. Most have a team of coaches, dietitians and physicians who work to track intake, advise changes and perform tests to ensure the athlete is getting the nutrients and energy needed. You might not be a professional athlete, but you can buy into their support team. Use smartphones, watches, training metrics and像MyFitnessPal这样的应用程序to watch energy expenditure, intake and evaluate need. If you are unsure of where to start making diet changes, schedule a consultation with a sports dietitian. Another way to know if you’re eating a diet that is working for your body is to schedule a complete blood count, ferritin, nutrition and hormone blood test. With a few test tubes of blood, you can see if any nutritional deficiencies or imbalances need to be addressed.
理想的蛋白质脂肪碳水化合物比取决于您的目标。Go to “Plans” in the MyFitnessPal app并尝试宏观跟踪计划的介绍，以了解最适合您的细分。
