Athletes ‘performance basically depend also on the foods which are consumed by them. Use of the right eatables can enhance the output for the sports persons. If no appropriate diet plan is adopted, then chances of bad effects on the health are expected. Exercise in daily can only assist if you can consume your food items properly. Below mentioned foods are important whenever you make a chart of daily schedule. Share your meal plan with your coach or trainer then you will be able to pick up daily items from the list given below. A normal person diet is much different than the sportsmen. So, without any delay read different food supplements or items that can increase the energy level fast.
Use of PAN:
It is the best source of carbohydrates and vitamins. It is considered an irreplaceable food in the diet of athletes. Whole meal bread is the most suitable and you can also increase its value in proteins, vitamins and minerals, if they contain different types of cereals or if mixed with sunflower seeds, soy or sesame.
USE OF POTATOES:
It is an easily digestible and satisfying food. It is recommended to consume them boiled with skin and little water. If your preparation requires fat, for example fried, sauteed or tortilla, they are not recommended.
USE OF PASTA:
Whole wheat pasta has a high content of carbohydrates, vitamins and minerals. They are a food of choice for athletes.
They are a source of carbohydrates and fats. They are suitable for taking between main meals. Cookies, pastries, cakes filled with cream or cream, should be avoided during workouts and tests, due to its high fat content.
USE OF VEGETABLES:
They are indispensable in the diet of athletes, because of their richness in vitamins, minerals and fiber. Fresh or deep-frozen vegetables should be chosen.
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USE OF VEGETABLES:
They are rich in proteins, lipids and carbohydrates, as well as vitamins and minerals. Its digestibility improves greatly with good chewing. They are not recommended in moments before the sport because they are very flatulent.
USE OF FRUIT:
They are an essential source of vitamins and minerals. They quench thirst quickly because of its high water content. It is advisable to take long-term sports: cross-country skiing, mountaineering, cycling, etc.
USE OF WHITE SUGAR:
It is sucrose and has a high sweetening power, provides energy in a very fast way but its rapid metabolism can cause hypoglycemia. It is convenient to replace it with brown cane sugar or fructose.
USE OF FRUCTOSE:
It is present in many fruits; it has a high sweetening power. It is used in diabetic diets because of its lower glycemic index.
USE OF ARTIFICIAL EDULCORANTS:
Saccharin, cyclamate and aspartame, do not contain carbohydrates or energy.
USE OF HONEY:
It is a mixture of glucose, fructose, minerals and aromatic substances. The carbohydrates that compose it are fast absorbed, so it is advisable to take in small doses, juices sweetened with honey, slices of bread with honey, etc. They act as energy injections about 30 minutes before the test.
USE OF DRY FRUITS:
Provide proteins, vitamins, minerals and fatty acids. They constitute a food of high nutritional value. They can be taken raw or toasted.
USE OF CHOCOLATE:
Rich in fats and sugars, it provides a lot of energy and is digested very well.
USE OF MILK:
Provides vitamins, minerals such as calcium and phosphorus, protein, folic acid, etc. It is an essential food in the diet of athletes and can be taken in any form. It is recommended to take it in small quantities and can be accompanied by cookies, bread, or some toast.
USE OF CEREALS:
From corn, rice, oats, wheat, etc. They constitute a highly energetic and complete diet in the nutritional aspect. They have a high content of vitamins and minerals, in addition to carbohydrates, fats and proteins.
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It has a high nutritional value and ensures an adequate supply of potassium-magnesium-vitamin E. The triog germ is a dressing for salads and legumes.
USE OF RICE:
It is preferable to choose brown rice than refined rice, it is a very important source of slow absorption carbohydrates and has a large amount of high biological value proteins, vitamins, minerals and fiber.
USE OF MEAT:
They contain proteins of high biological value, vitamins, etc.
USE OF FISH:
Food rich in protein and easily digestible. Sardines and tuna in oil, for example, have a large amount of protein and lipids, in their composition.
USE OF EGGS:
They are a food with a high protein value and easily digestible. They have almost no carbohydrates but they are rich in lipids.