Nutrition For Athletes

Why is a good diet important for an athlete?
For athletes, physical health is the key to your active lifestyle. In the course of the competition, the outcome depends on your strength, skill and endurance, whether you are dribbling or you're making your final attempt to finish. To become the best you need to spend time practicing.
But that's not all, just like a car, your body won't be able to move without the right fuel. During exercise, you need to pay special attention to ensure you provide enough calories, vitamins and other nutrients to the body to become healthier

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How much should eat?
The amount of food you eat will vary depending on many factors such as age, body size, type of exercise, and intensity of exercise. In general, you need to add enough calories to be burned each day due to the exercise.
The energy provided by food is measured in calories Most people need between 1,500 and 2,000 calories a day.



For athletes, however, this may increase from 1,000 to 1,500 calories or more. If an athlete is in adulthood, the daily energy consumption can be up to 5000 calories, because people in this group need energy for both training and body development.
Everyone's needs are different, and over time you'll know how to balance calories to avoid gaining or losing excess weight.
The calorie form provides energy for the body
Calories come from different sources, including carbohydrates, fats and proteins.
Carbohydrates are the best source of energy for the body. Carbohydrates are found in all foods and foods; from sugar to bread contains carbohydrates. There are 2 types of carbohydrates: simple and complex Simple carbohydrates are easily broken and absorbed by the body.



Therefore, it can supply energy to the body quickly. Complex carbohydrates take a long time to break down and absorb into the body. They are a good source of energy for the body for a long time, like a log burns longer and provides better heat than a piece of paper. The complex carbohydrates in whole grain products are considered to be the best. Examples of complex carbohydrates include whole grain breads, potatoes, brown rice, oatmeal, and beans. Health experts recommend that 55% to 60% of your daily calories should be provided by carbohydrates.
Fat is another important source of energy. Within the permitted range, fat is an essential fuel and serves other important health functions, such as keeping the skin and hair healthy.



However, too much fat can lead to heart disease and other health problems. What's more, replacing carbohydrates in your diet with fat can slow you down, as your body has to work harder to turn fat into energy. In general, fat should not exceed 30% of daily calories. If possible, choose unsaturated fats, such as those found in olive oil and nuts. These fats are better for your heart.
You should limit saturated fat and avoid trans fats. These fats can increase low density lipoprotein (LDL), increasing the risk of heart disease and type 2 diabetes.
Nutrition experts recommend that protein should make up the remaining 10% to 15% of daily calories.



Protein is found in foods like meat, eggs, milk, beans and nuts. Some athletes, especially bodybuilders, are encouraged to consume large amounts of protein. Although protein plays a role in muscle building, the excess protein does not make the body grow. In addition, consuming a lot of protein for a long time can be dangerous to your health, because the liver and kidneys have to work too much.
What nutrients do you need?
Like everyone else, you need 50 different vitamins and minerals. Although athletes can take additional nutrients, medical experts do not give any specific instructions for this. While junk food and fast food are an easy and compelling source of calories, avoid them instead of lean meats, grains, fruits and vegetables to fuel your body. In addition, to ensure health, you need to supplement foods rich in nutrients, providing adequate calcium, iron, potassium, vitamins and other minerals.




How should I prepare to participate in contests or events?
On the day of competition, fighting against dehydration is the most important thing to keep in a stable performance, as nearly 60% of the body is water. During exercise, the body loses water quickly when sweating.
Don't wait until you feel thirsty to drink, because it's a sign that your body is already dehydrated. It is best to drink every 15 to 20 minutes during exercise, but also should not bend.

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