What does an athlete need in their diet?
by sherly sylvia (2021-05-24)
If you practice sports, your menus not only have to be varied. There are certain foods that will make you stay full of energy, avoid dips, improve your muscle mass and promote recovery after training.
There are foods that enjoy a very good press in the field of sport. The diet of any person, especially those who practice sports, should be as varied as possible following the pattern of the Mediterranean diet, since each food is especially rich in certain nutrients. It is not too fair to leave out of the list of these foods many foods that, due to the contribution of some nutrients to our body, are essential, but the list of the following foods is almost essential for everyone who practices sports.
Swiss chard essential in your diet
A vegetable that provides us with a good number of folates, important in the production of red and white blood cells, and antibodies. They also provide us with beta-carotene, a precursor of vitamin A. Like all vegetables, it is rich in fiber, very interesting to facilitate intestinal transit. And rich in minerals, such as potassium, important in nerve transmission and muscle contraction.
Banana allies of sport
It is one of the fruits with the highest carbohydrate and potassium content. Because of how easy it is to peel, soft texture and easy digestion, it is one of the best accepted fruits. Very suitable to take even in the course of a sports event. To get an idea of how important this food is for athletes, there is no provisioning in an ultra-distance event that does not have this food.
More fruits that you should have in your diet if you do sports
Kiwi
A fruit with a very important content of ascorbic acid (vitamin C) and folates. Vitamin C is an essential nutrient in the formation of collagen, one of the main components of cartilage and other tissues that are part of the joints. Vitamin C also favors the absorption of iron.
Walnuts
A dried fruit that is especially rich in polyunsaturated fatty acids, which help maintain the lipid profile of the blood (especially LDL-bad cholesterol) at the proper levels. Omega 3 fatty acid, in which walnuts are rich, has an anti-inflammatory effect that we must take into account when practicing sports. Contrary to what we may think, consuming walnuts does not make you fat even though it is a very caloric food, because its high satiating power prevents us from eating other less adequate foods.
The salmon
Fish of the blue group, fatty, which provides us with abundant protein of high biological value (like all meats and fish, dairy products and eggs) and a significant amount of omega 3 fatty acids. Salmon is not so critical because it contains methylmercury (a substance that in high amounts can be harmful due to its neurotoxicity) like other blue fish, such as bluefin tuna or emperor, however, always try wild fish.
Quinoa
Given that this 2013 is the International Year of Quinoa –according to the UN– what better proposal to start the list.
This pseudo cereal, very popular in the Andean region, contains twice as much protein as a traditional cereal; the good fats - which reduce the level of "bad" cholesterol in the blood -; carbohydrates, such as starch, which help in the digestive process; minerals; and vitamins of the complex B, C and E. As if this were not enough, it also provides the eight essential amino acids that the body needs to generate pure muscle and recover from hard workouts.
It is no coincidence that quinoa is considered the 'food of the future', given that its mass cultivation could end global malnutrition.
It can be consumed for breakfast with cinnamon and honey, or for dinner served as a garnish instead of the usual rice.
Oranges
The vitamin C of these fruits acts as a protector against diseases by increasing the body's defenses. It also has healing effects which can help heal muscles in case of injury. On the other hand, vitamin C increases the absorption of iron, a mineral essential for proper blood circulation, oxygenation of the muscles and the prevention of the so-called “runners anemia”.
Sweet potatoes / Sweet potato
This vegetable is very rich in carbohydrates which translates into high quality energy to avoid fatigue in the races. In addition, if it is consumed roasted or baked, its glycemic index is lower and thus, we can take advantage of its contributions for a long time. It contains antioxidants and essential minerals such as potassium and magnesium that the runner needs to replace after loss due to sweat and also help with the correct muscle contraction.
Legumes
Lentils and beans / beans, among other seeds of legume plants, are ideal for vegetarian athletes or for those who want to leave meat aside, due to their high content of protein of plant origin and minerals. Although they do not have as much protein as meats, they do not contain saturated fat and fiber, which helps you feel full longer.
They can be added to salads, fillings, or make pasta like hummus.
Cruciferous vegetables
It is known that vegetables are not the favorite food of boys, but you are no longer a child so do not run away from greenish friends. Even less of the cruciferous vegetables, such as broccoli, cabbage and cauliflower, among others, which have a higher concentration of fiber and antioxidants than other members of the family. Like fruits, all vegetables are good for your health because they provide different types of vitamins and minerals, although if you have to choose, as a rule, 'darker is better'. Vegetables are ideal for making delicious salads or as a garnish for meats. They can also be incorporated as snacks between meals when hunger strikes: carrot slices, cherry tomatoes and pickled onions are an option.
The allied berries of the diet without exercising
Imagine berries as sweets that, in addition to being rich, are healthy, since they provide vitamins A, C and E. These vitamins have an antioxidant function, which reduces the risk of certain diseases and helps preserve muscle strength with the age.
They block the damaging effect of free radicals, which appear in the body as a result of intense physical exercise, environmental pollution, smoking, infections, stress, high-fat diets and overexposure to the sun.
When choosing berries, go for those with deep color, such as blackberries, raspberries, and blueberries. These can be perfectly incorporated into the cereal pot at breakfast or eaten as a treat during the day.
Drinking water is essential in any diet
Water? Is it a food? Yes, believe it or not, water is considered a food because it contains nutrients, such as the electrolytes we talked about above, which we lose in quantity when we sweat during physical activity. That is why its consumption is so important, especially after doing sports. It is good to consume between two and three liters a day, which does not mean that we should drink that amount of liquid. Water is also incorporated by other foods - all except oils - the air and is even produced within the body as a consequence of multiple metabolic reactions.
Be aware that dehydration, even if minimal, produces weakness, lack of concentration, loss of appetite, headache, irritability, and cardiocirculatory alterations.
If you practice sports or are simply doing a daily exercise routine, we recommend this delicious quinoa and beans / bean salad to add to your diet; it will work your muscles much better.
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