What food athletes eat is good for their health, and proper nutrition supply helps to ensure athletes' health and improve their sports ability. Because athletes consume more energy in training or competition, they need to pay attention to diet. The following is an analysis of what food athletes eat for their health.
What food do athletes eat good for their health 1 nuts.
All nuts are rich in healthy fat, fiber, protein, magnesium and vitamin E. We can put them on yogurt or cereal, or grab them on the way to school and training, which can help children supplement the necessary nutrition.
Seed category
Similar to nut food, seed food is rich in fiber, healthy fat, magnesium and vitamin E, and young athletes can eat it like nuts. If our children happen to be allergic to nuts, they are good substitutes.
Instant grain
Cereal food is rich in folic acid, iron, calcium, vitamins A and E, and is a good source of nutrition. You can have breakfast, snacks or dinner, but be careful not to choose cereal with too much sugar. Cereals with a sugar content of less than 8 or 9 grams per serving are best.
100% orange juice
There are more and more oranges in the market. You can find fortified orange juice containing vitamin D and calcium. They are a good source of folic acid and vitamin C, but remember not to drink too much.
According to the American Academy of Pediatrics (AAP), children aged 7- 18 should keep no more than one glass of juice every day. If you drink more than one glass of orange juice every day, orange juice may be an important source of calories.
peas
Very amazing! This food is rich in fiber, protein, iron, zinc and magnesium. We should try to add beans to our weekly or daily diet. Bake them into crispy snacks, put them on salads or burritos, or make a delicious pasta with diced tomatoes.
Low fat cheese
Cheese is a fast and convenient snack, especially all kinds of strip or block cheese. We can put cheese in soup or pasta, or we can put it in sandwiches in layers. Cheese is rich in calcium, potassium and protein.
Dizhi garlic milk
Yogurt is a good source of calcium, vitamin D, potassium and protein. If we want extra protein, we can choose Greek yogurt (although most young athletes don't need extra protein). We can take yogurt as part of dinner, or as a snack or dessert.
Low-fat milk or soybean milk
Milk is a natural source of nutrients such as calcium, potassium and protein, and it is rich in vitamin D.
If soybean milk is our first choice, please make sure that calcium and vitamin D have been added, and shake the container before drinking so that minerals will not sink to the bottom.
Many athletes use flavored milk to help their muscles recover after strenuous exercise.
Dark green leafy vegetables
Dark green leafy vegetables such as cabbage, spinach and kale provide iron and calcium. If they are mixed with foods with high vitamin C content such as red peppers, tomatoes or citrus fruits, or eaten with meat, they can absorb iron to the maximum extent.
Orange fruits or vegetables
This kind of food is usually rich in vitamins C, E, A and K, which can help us keep our immune system healthy. This is also an important food that cannot be ignored in the diet of young athletes.
What food is good for athletes to eat? What can they eat before exercise to supplement their physical strength?
1, banana
Bananas are rich in carbohydrates and potassium and are one of the favorite snacks for fitness enthusiasts. Bananas also contain dietary fiber, which helps to control weight.
2. Oats
Oats are high in dietary fiber, which makes the synthesis of carbohydrates slower, which leads to higher energy consumption per meal and allows longer and more intense exercise. Oats are also good because they are the source of vitamin B.
3. Dried fruit
Dried fruits such as raisins and berries are good sources of digestible carbohydrates. They also contain essential vitamins and are the most popular snacks before hardcore exercise.
4. Chicken breast, broccoli and sweet potato
Simply put, these three foods contain a lot of protein, vitamins and good carbohydrates. This food combination helps people to exercise their muscles better, and it is helpful to eat something before strenuous exercise.
5. Fresh fruit yogurt
Yogurt is low in fat and carbohydrate, and rich in protein food. Fresh fruit is the best source of simple carbohydrates, which can be easily broken down into pure energy. Greek yogurt with fresh fruit, delicious and healthy, can be used as a pre-exercise meal.
Step 6 make your own juice
Fruit juice mixed with orange juice, water, sea salt and honey is a delicious and carbohydrate-rich drink. This fruit juice can keep the electrolyte balance in the body during strenuous exercise.
7. raisins and oatmeal
Oats and raisins are classic pre-exercise meals, which provide rich carbohydrates and protein sources. This combination ensures that the necessary nutrients can be obtained in the shortest time without sacrificing the taste.
8. milk
Milk is a rich source of protein and fat, which will make people full of strength.
The most important thing to keep healthy is diet. Getting necessary nutrition before exercise can ensure that the body has enough energy and accelerate the realization of fitness goals.
What food do athletes eat that is good for their health? 1. What kind of meat do athletes eat?
Protein is very important to athletes. Without protein, you can't repair your muscles enough. Today, I will introduce some high-quality protein meat that is rarely mentioned but is absolutely easy for athletes to get:
1, squid,
It's very strong, very strong. Every 100g squid contains up to 25g protein. Even better, there is almost no carbohydrate in100g, and the fat content is only grams.
2. Beef
The content of sarcosine in beef is higher than any other food, which makes it particularly effective for muscle growth and strength enhancement. In the first few seconds of training, sarcosine is the source of muscle fuel, which can effectively supplement adenosine triphosphate, thus making the training last longer. Beef contains enough vitamin B6, which can help you enhance your immunity and promote the metabolism and synthesis of protein, thus helping your body recover after intense training.
The content of carnitine and sarcosine in beef is high. Carnitine is mainly used to support fat metabolism and produce branched-chain amino acids, which plays an important role in muscle growth of bodybuilders.
3. Chicken breast
Phospholipids play an important role in human growth and development, and are one of the important sources of fat and phospholipids in the dietary structure of China people. Among them, every 100g chicken contains protein grams, but the content of trace elements is extremely low and almost negligible.
Second, why can't athletes eat animal offal before the game?
Athletes can't eat without meat, but they can't eat without meat. There is a lot of meat in the market for ordinary citizens to pick and choose, but athletes dare not buy or eat. This is all caused by clenbuterol.
Why athletes can't eat animal offal before the competition is mainly to prevent professional athletes from being influenced by the "lean meat" component in meat and producing positive results when they are tested for doping. Clenbuterol ingredients include "beta stimulants" on the blacklist of the World Anti-Doping Agency.
Third, what should athletes pay attention to in their diet?
1, to supplement enough heat energy.
The human body needs to consume a certain amount of heat energy when maintaining life and various activities. Training is even more inseparable from the supply of energy. The power of muscle contraction comes from energy. During training, the energy consumed by human body, especially skeletal muscle, is greatly increased.
Muscle growth needs to consume enough calories, because for every 0 or 45 kilograms (about 1 pound) of muscle, the body needs about 2500 kilocalories. In order to promote muscle growth, the calorie intake must reach more than 50 kcal/kg body weight/day. Take a 70 kg male as an example, the total calories should reach 3500 calories/day to meet the sufficient calories for muscle growth.
2, to supplement enough carbohydrates.
The energy during training is mainly provided by glycogen. The most effective way to supplement glycogen is to eat a meal rich in carbohydrates before training or competition or at breakfast to provide enough energy for training. In order to obtain good training effect, we must also pay attention to supplement sports drinks and fitness drinks before, during and after exercise.
Besides paying attention to diet, athletes should also have a good rest, so that training can get twice the result with half the effort.