If you are striving to take your exercise to a next level then you should be consuming foods from the following list. Nutritious foods are certainly better as compared to artificially colored pre-workout powders.
Nutrients provide the right nourishment for proper growth and maintenance of our body. Having the right food in the right quantity as per your age and activity will set up a strong foundation of an athlete body. There have been plenty of studies on certain herbs and their benefits as well as certain phytochemicals present in the food which your sports nutritionist would suggest helps as an anti-inflammatory agent.
It’s a known fact that kids who eat healthy, well balanced meals and snacks will get the nutrients needed to perform well in sports.
Basic nutrients that should be included in an athlete’s meal are:
- Adequate calories for growth, performance and recovery.
- Proteins for growth, maintenance and repair.
- Carbohydrates for Mental and physical energy.
- Fat as a source of energy as well as a solvent for fat soluble vitamins like A, D, E & K.
- Vitamins and minerals to carry out the biochemical processes in our body as well as to maintain a strong bones and muscles.
- Water and other fluids to maintain hydration
Sports Nutritionist is an expert who will help you to choose the right foods for your body type and set up a customized diet chart to ensure that an athlete is able to grow, perform as well as recover on time.
Read on to learn more about the 10 best foods for exercise and how to use them too your advantage in an athlete’s diet chart:
The flesh of dates are found to be low in fats and proteins but rich in sugars- glucose and fructose. It is a high source of energy. 100 gms = 314 calories. Apart from these its rich in minerals like Selenium, Magnesium, Copper & potassium. Its rich in Vitamin B complex and Vitamin C. Dates are good source of fibre and antioxidants like carotenoids and phenolics.
- WATERMELON SEEDS
Watermelon seeds are extremely nutritious and carry many health benefits for an athlete. It is rich source of Folate, magnesium which are required for overall health right from the brain to the muscles.
It is also rich in iron, essential fatty acids and zinc. A handful of watermelon seeds contain just 23 calories, hence it should be consumed mainly for its rich vitamin and mineral content.
Oranges are one of the best sources of Vitamin C, which is important to build up strong immunity as well as collagen synthesis. Apart from this it is also rich in healing phytochemicals like flavanones, anthocyanins, polyphenols which play an important role as an antioxidant and help recover from long training periods.
- NACHNI / FINGER MILLET
It is a good source of Carbohydrates, proteins and fibre. Low in cholesterol and rich in calcium, magnesium, iron, phosphorus, making it and excellent food for bone and joint health. Its also rich in Vitamin C, B complex and E.
30 gms of Ragi flour = 100 calories
Eggs are a complete protein meaning that the proteins in eggs have all the essential amino acids required by our body. Eggs are also rich in Vitamin A, B, E & D. One medium sized egg = 62 calories, protein = 5.5 g and fat = 4.2 g
Proper hydration requires adequate fluid intake before, during and after exercise. The amount of water intake depends on the body size, climate, age etc. Athletes should consume 400 – 600 ml of water before exercise and around 150- 300 ml during exercise every 15-20 mins.
This is important as water helps to replenish the sweat loss and thus avoid heat strokes or dehydration.
Foods are a natural way to provide a potential boost to your personal trainer at home. If you feel you need a little more to get through in the next level of athletic or sports training tomorrow, the above foods are worth a try.
However, be cautious when trying anything new as you may be allergic to any foodstuffs. Always introduce a new food type before competition during your practise sessions and not during main event. Please check with your doctor in case of any allergies or discomfort.