- 20-25% of your energy should come from fats. If the fat intake would be less than that, it won’t be able to make any contribution in boosting your performance level.
- eat food before, during and after your exercise session to control blood glucose level, thereby helping in enhancing your sports performance.
- drink adequate water during and after your sports performance.
- eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities.
- Limit the quantity of salt and simple sugar.
- Don’t change your diet plan before going in for your sports competition.
- Fasting is not recommended for sportspersons
- Attention :If you feel some kind of an uncomfort or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal.
Top Foods for Athletes
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the blood stream. It will maintain your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oat are also a good source of B vitamins, important for athletes as a source of energy.
calcium plays a role in muscle metabolism. If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. Try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B12, it helps athletes prevent fatigue.
Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy Blood Pressure. They contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
Source of Vitamin C and one of the only fat-free sources of Vitamin E. Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes.
source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acid. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. ..
Quinoa is a complete protein ( 9 essential amino acids comparable to milk) . It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because it is gluten free, it is very easy to digest. It is recommended to incorporate this whole grain into a variety of your meals.
Is a great, healthy alternative to traditional peanut butter.Almond butter is a nutritional powerhouse that contains significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Nut butters are a great source of protein, and will keep you full.
They are full of nutrients vital for athletic performance - high in calcium, vitamin c,magnesium, zinc, iron and many other nutrients. Including more greens in your daily diet will increase your energy and crowd out other foods that aren't as nutritious.
Raw Super foods- Cacao, Hemp and Maca.
These raw Super foods are known for their high nutritional profile. Cacao, or raw chocolate is the actual fruit where chocolate comes from. It is the HIGHEST antioxidant food on the planet and the#1 source of magnesium and iron. Hemp is a protein alternatives- loaded with omega 3’s, its also very easily digested. It comes in a powder and seed form and can be added to foods like smoothies and oatmeal. Maca is another raw super food. Grown in Peru, found in powder form. Maca is an incredible root vegetable that helps to increase energy, endurance and strength .It has the ability to balance and stabilize the body's systems.