Without a balanced diet, training will not give the desired effect.
When you are involved in any sport or even dancing, proper nutrition is of utmost importance. An organism that spends more resources not only on mental, but also on physical activity, needs a quality recovery. Especially if training takes place every day.
In sports nutrition, overall dietary balance is important. It may vary depending on the sport and the amount of training. However, there are some foods that all athletes will benefit from.
Brown rice
Whole-grain rice provides the necessary amount of useful, long-digestible carbohydrates, as well as a sufficient amount of fiber and protein.
Green vegetables
Spinach, arugula, broccoli - all these foods are rich in:
- magnesium - participates in muscle relaxation and ensures their elasticity;
- folic acid - necessary for the production of red blood cells;
- vitamin K - important for calcium absorption and bone strength;
- vegetable iron and vitamin C.
Fresh juice
Vegetable and berry juices or smoothies, such as beetroot, orange (or tangerine), carrot and apple. They have a powerful antioxidant effect - they fight the destruction of cells in the body.
The use of such juice after exercise reduces the damaging effect of free radicals (substances that destroy other cells) on muscles and blood vessels. Their body allocates, including during exercise and rapid breathing.
Other juice options:
- pomegranate and orange;
- orange, raspberry and cherry;
- Acerola juice is one of the richest fruits in vitamin C.
Tofu, legumes, mung bean
Plant-based protein can balance out the animal excess that is so common among athletes. It is advisable to consume these foods in moderation. Some people have problems with digestion when they are in excess in the diet.
Nuts
Another option for replacing excess animal protein, as well as a source of unsaturated fats.
You can eat nuts with cereals, add them to vegetable drinks, or try them in the form of a spread - nut butter. But they should not be abused. Excess fats can be deposited in the abdomen, and an excess of Omega-6 can disrupt the balance of fatty acids in the body and lead to inflammation.
In normal health, a handful of nuts a day is sufficient.
Water or sports drinks
Maintaining water balance is very important, especially during physical exertion, when the body loses a lot of fluid and salts with sweat.
If desired, you can add isotonic drinks - they contain water, glucose, some healthy salts and help restore electrolyte balance.
"New" cereals
Millet, quinoa and quinoa are very high in protein. They will become a healthier and more nutritious alternative to pasta.
Cereals as the main source of carbohydrates should be regularly present in the athlete's diet. Their number determines the reserves of glucose (and hence energy) and resistance to fatigue.
Lean protein
Chicken breast, turkey, white fish, quality ham, homemade egg are sources of high quality and quickly digestible protein.
The most effective for the body is the consumption of 2 g of protein per 1 kg of body weight daily. Therefore, you should not get carried away with animal protein. This will not help build muscle mass, and the risk of side effects (for example, inflammation) will increase.
Oily fish
The richest source of Omega-3. These fatty acids fight inflammation and free radicals. Therefore, they are necessary for those who regularly play sports.
You can eat fatty fish several days a week, especially good at lunch. Moreover, it is worth giving preference to small fish (sardines, anchovies, mackerel, red mullet, etc.) - it has less heavy metals.
Natural yogurt or cottage cheese
Excellent sources of lactic acid bacteria that help regulate metabolic processes in the body. It is advisable to use natural products based on homemade sourdough, give preference to sheep's cottage cheese and try goat's milk yogurts.