Sports Nutrition & Health - 5 Foods All Athletes Should Eat

There are several foods all athletes should eat the day before the event to ensure peak performance. They include:

1 Whole grains, whole grain foods such as cereal, bagels, pasta and bread give good, long-lasting energy throughout the body. As the most important food group, athletes should eat lots of whole grain carbohydrates before the event.

2 Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the road. Other protein sources will work as well, such as lean meat or dairy, the important thing is to get adequate protein before and after work. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from muscle tissue. Adequate protein speeds recovery and helps in actual performance situations.

3 Fresh fruits and vegetables-fresh fruits and vegetables is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain a lot of energy for the body to use during exercise. Some fruits such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low levels of potassium can cause muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, as too much too fast can lead to heart attack. Athletes should take 435 milligrams of potassium for every hour you exercise. Although potassium does not aid in actual performance, to accelerate recovery, and should be considered as one of the most important supplements to an exercise program.

Another benefit of the fruit and vegetable iron. Chickpeas, spinach, asparagus, broccoli, apricots, figs are all good sources of iron, the nutrient that prevents fatigue, headaches, lack of stamina and strengthens the immune system. Competitors are generally at risk for anemia, after too little iron in the blood, because the amount of iron used in the exercises. The recommended daily intake is 6-11 mg, the number easily achieved eat green leafy vegetables and foods rich in vitamin C.

4 Calcium-rich foods-foods such as cheese, yogurt, and milk contain calcium is needed, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but should be eaten before the event, as well as take some time for processing. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 mg. As an example, a cup of skim milk provides about 300 mg of calcium.

5 Fiber-rich foods-fiber is a dietary component that keeps athletes full and regulates the digestive tract. Many of the foods mentioned above are the fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of foods rich in fiber are whole grains, apples, berries, almonds, mahunarke.Jednostavan way to determine the required amount of fiber is to add 5 to athletes ages. For example, a 10-year-old athlete needs about 15 grams of fiber a day. After 15 years, athletes need 20-25 grams of fiber per day.