Shooting isn’t a sport that requires big emphasis on nutrition. There’s no need to refill the proteins or carbohydrates after a training session to achieve good results. But this doesn’t mean nutrition can be forgotten. Here we describe the basics of nutrition that every shooting athlete should respect.
Controlling your weight means keeping your weight sustained so your body wouldn't change in size, otherwise it will affects its balance. Like in any other sport you need to grow stronger (by gaining muscle mass) and leaner, which means losing extra body fat. Any changes in your body mass will affect your centre of gravity and balance. This is essential to address in trainings.
How to stay weight stable? The simplest of all formulas is called calorie vs. calorie. The concept is fairly simple: your body should restore every amount of calories it burns. It’s pretty simple to determine your Calorie Intake Needs based on BMI (Body Mass Index) and NEAT (Non-Exercise Activity Thermogenesis).
Next thing is to get right foods.
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RIGHT FOODS AND HOW TO CHOOSE THEM
Boiled vegetables (in particular broccoli, legumes, brussel sprouts, etc.) should become the foundation of your every meal, and don't forget the fruits. Meat and eggs come next as they are main sources of protein. Keep in mind that meal with bit of protein will help to maintain the feeling of satiety longer. And the last in the queue are carbohydrates and fats.
Nutritional value is the main thing to keep in mind. Eating unprocessed foods won’t bring your energy level and digestion apparatus any good. Buying raw food and preparing it will take time and energy, but it’s definitely worth the effort. Keep yourself away from juices: they will not replace the actual fruit. Also, remember that average portion of Vitamin C will be served alongside solid portion of sugar. Same goes for pasta: it is low-nutrient, and possible to consume in large portions.
When choosing bread, pick only whole-grain options.
To stay focused during training or competition you would need food that digests slower - this will help to avoid energy deliverance. To make sure that your energy level is consistent and your focus will not float away during session, stick to tested and easy food routine and avoid experimenting. Otherwise this might lead to unpredicted consequences, which is certainly undesired in any circumstances when you need focus.
Statistically, the further you get from your last meal, the better you perform. Have your last big meal no sooner than two hours before starting the training session. The more fat it will contain, the longer it will take the food to get processed and leave your stomach.
Stay away from caffeine and sugary drinks as you approach the training. The drop of glucose can cause your muscles shake. This is caused by the boost provided by caffeine, which might become too severe for your muscular stability. That’s not something you want for your aiming.
Enjoy your meals and Happy Shooting!