Hamburger, fries and coke are key for an athlete before a game, right? Wrong. We will teach you what athletes should be consuming and when.

Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats.

Water is an important nutrient for the athlete. Athletes should start all events hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature.

Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fuel depends on the event’s duration and the athlete’s condition. Trained athletes use fat for energy more quickly than untrained athletes.

Table 1: Recommendations for hydration.
Day before Drink fluids frequently
Pre-event meal 2-3 cups water
2 hours before 2-2 1/2 cups water
1/2 hour before 2 cups water
Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees) water
After event 2 cups fluid for each pound lost
Next day Drink fluids frequently (it may take 36 hours to rehydrate completely).

After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete’s need for protein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In the fully grown athlete, it is training that builds muscle, not protein per serving.

Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance.


Statically, our body only produces half a pound of muscle per week.  If you want to build muscles, then you must take things little by little as over doing and rushing things will make you look fatter than necessary.

a) You are not as committed as you should be; Simply put, commitment brings consistency.  If you want to build muscle, you should be committed and consistent at the same time.  Don’t just work out today and decide to stay idle the next day.  No, keep it going; day in, day out and keep it that way.  Consistency would make the process easier and faster for you.

b) You do too many things at once; Like I did mention earlier, learn to take things step by step.  Don’t overload yourself with information and lose track of what your goals are.  Xplosiv Athletes recommends to get a notepad and write down your daily progress. Stick to our ideas and don’t try other things.

c) You expect to see fast results; Listen, nothing good comes easy in this life and that principle applies when you are trying to build muscle.

Xplosiv Athletes Nutrition Specialist Wellness team will design a customized meal plan either for weight loss, build muscle or sport performance.

Amerikansk brudklänning kännetecknas av bruden att spegla vitalitet och sexiga kurvor med utsökta och livliga och varierande former. Revisor väl bevandrad i detta, med en perfekt tredimensionell tillskurna brudar brudklänning Barbie kropp.