Healthy Diet for Athletes
What matters most to athletes is a careful and planned intake of various nutrients like vitamins, proteins and carbohydrates. An intelligent athlete should know the importance of balanced workouts with proper stretching exercises and of course, the intake of right nutrients. The reason why athletes need a good diet is that, they burn and lose sweat more than any normal person.
Diet of athletes differ according to the sports they are involved in. A diet for sprinter is different from the diet of a weight lifter. An athlete should know what food and drink items he needs to avoid, as wrong intake of nutrients restricts the growth of body tissues. During a workout, there is wear and tear of cells in muscles. To build these muscles, adequate nutrients in the diet are required. Some important nutrients for athletes are:
Proteins
Protein is very vital for athletes, however the focus should not be on protein alone. Excess protein in the form of complex carbohydrates, fruits and vegetables must be avoided, because it puts more pressure on kidneys and may also lead to dehydration. Proteins help in building muscle tissues. The main source of protein should ideally come from lean meat. 15 – 20% of protein intake in a day is sufficient for an athlete.
Carbohydrates
Carbohydrates provide quick and long-lasting energy, but too much of it can slow you down. 40 – 50% of carbohydrate calories should come from whole grain pasta, cereals and breads. This type of diet is rich in fiber. Carbohydrates also increase the stamina and ability to work.
Fats
Active young athletes require fat in their diet. Their bodies need unsaturated fat, e.g. nuts. When the body runs out of energy from carbohydrates, it relies on long term energy provided by fats. Fish is a very good source of fat.
Vitamins
Exercising produces some free radicals which can damage our cells. Hence, to minimize this damage we need to take Vitamin A, Vitamin C and Vitamin E. These vitamins are antioxidants and neutralize the free radicals.
Minerals
Minerals like calcium and iron are good for health. Calcium strengthens the bones thus preventing stress fractures that are common in athletes. Skimmed milk, milk products and eggs are rich in calcium. Iron produces oxygen in the body. Deficiency of iron leads to fatigue and hinders the ability to perform for longer periods.
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