What athletes eat is as important as their practice. Carbohydrates that will provide the energy needed for sports, rich proteins that increase muscle tissue, nutritious vegetables and fruits in terms of vitamins and minerals are an essential food group of athletes. So, which of these food groups should you choose to make healthy choices?
When it comes to preparing your muscles for sports, the best choice is complex carbohydrates. Carbohydrates provide your muscles with the glucose needed to work out during sports. Whole grain sources, which are in the composition of complex carbohydrates, are slowly digested, maintaining your blood sugar balance during exercise and keeping your energy high. Oats are one of the healthiest grains. Gluten-free oats contain essential vitamins, minerals, fiber and antioxidants for the body. This excellent food rich in beta-glucan and fiber is a very healthy choice for those who want to improve their performance.
If you are one of those people who can’t stop drinking coffee during the day, I have great news for you. Drinking 350 ml of coffee 1 hour before exercise can help you to exercise longer and increase your endurance. Caffeine contains active ingredients that help you lose weight and build new muscle with age. Drinking a cup of coffee before a game reduces the risk of tissue and muscle injury, allowing muscle tissue to stay younger and more flexible. Caffeine in coffee also has fat breaking properties. So it is possible to burn more fat by drinking coffee before sports. Of course, the condition is that the coffee you eat is fat-free and cream-free.
Does all your workout result in muscle pain? In this case, try to use ginger without resorting to drugs. Drinking 240 ml of ginger tea daily gives maximum 10 calories. In addition, having a satiating effect can help you control your appetite. You can make this herbal tea fresh, with ginger roots or using ginger powder.
Oily seeds such as raw hazelnuts, walnuts, nuts are very good sources of antioxidants, but they are also rich in flavonoids, phenolic acid and vitamin E which support immunity. All these elements protect the body against free radicals. Mix it with dried blueberries, add it to a salad, or add oilseed substitute or almond butter to your protein shake to repair excess muscle. Almonds will add protein and make your smoothie a good sports drink.
5- Yogurt cheese
After exercise, you need protein to repair and rebuild your muscles. Yogurt cheese, also called yogurt milk, is very suitable for you with its very rich protein content. It can be taken as a balanced alternative to fatty acids with black cumin, which you can add up to 1 teaspoon. You can color that avocado in 2 pieces of WASA and eat it.
If you are going to exercise for an hour or more, or you are sweating profusely, water is a great drink for your body. The easiest way to know if your body is getting enough fluids; Weigh yourself before and after exercise. To lose every pound you need to drink 2-3 glasses of water.
The high fiber content keeps it in the stomach for a long time and it is digested slowly. In this way, we feel full for a long time and reduce the cost of food. The high potassium and iron minerals in it along with their metabolic-accelerating effects also help in the process of weight loss. However, it should not be forgotten that 4 dates equals one serving of fruit and contains an average of 60 calories. It contains carbohydrates, potassium and iron which increase energy during sports. Potassium naturally provides fluid balance, prevents dehydration and thus eliminates muscle cramps.
Essential food for an athlete
Red and white meat.
Whole grain pasta or bread.