When you're an athlete, you quickly
realize just how much the things you eat can affect your performance.
Whatever sport you play or events you participate in, it's important to
take a close look at the foods that you eat in order to maximize your
athletic abilities. In this article, you'll explore the foods that every
athlete should be sure to incorporate into their diet. Additionally,
you'll learn ways in which those foods can help athletes in particular,
whether it's by helping to reduce inflammation or repair muscles.
Carbohydrates
For athletes preparing for a big event, carbohydrates are an
excellent food option. The body requires carbs as fuel for any type of
physical activity, so eating foods with a good amount of carbohydrates
is an obvious way to prepare for an event. Since carbs are the body's
main energy source, it's important to add moderate amounts of them into
your diet. Some of the key foods to eat for carbohydrates include:
- Legumes
- Whole grain breads, cereals and pastas
- Brown rice
- Oatmeal
- Starchy vegetables
- Fruits
- Yogurt
A common expression in athletic circles is "carbo-loading." This
refers to the practice of eating a larger amount of carbs before a big
athletic event in order to provide your body with an extra supply of
fuel to combat fatigue and exhaustion. Keep in mind, however, that this
should not apply to every type of sporting event. Carbo-loading is best
suited for marathon runners or other athletes who will be performing
non-stop for 90 minutes or more. For shorter athletic activities, a
normal amount of carbohydrate consumption is usually sufficient.
Proteins
Eating proteins is essential for athletes because their high levels
of physical activity will help turn protein into strong muscles. Not all
proteins are ideal for an athlete, however. Fatty, red meats should
generally be avoided because of their high fat content. Instead,
athletes should stick to proteins found in the following healthier
foods:
- Fish,like salmon or tuna
- Poultry, like chicken and turkey
- Lean meats
- Eggs
- Tofu
Proteins are great because not only do they build muscle, they also
increase nutrient transportation and enzyme production. Additionally,
proteins are used by the body to repair muscles, while the omega 3
fatty acids found in many of these protein sources are great for
reducing inflammation. Make sure you are also getting enough carbs
because the body will use up the protein for energy when carbs are
lacking, leading to an insufficient amount of proteins left for
rebuilding muscles. At the same time, make sure that you don't eat
excessive amounts of proteins, since a high intake of these foods could
lead to dehydration.
Fruits and Veggies
One of the best sources of energy for athletes is fresh fruits and
vegetables. These foods contain natural sugars that give you a great
boost of energy. Some of the best fruits and veggies for athletes
include:
- Blueberries
- Sweet potatoes
- Oranges
- Apples
- Bananas
- Carrots
- Broccoli
- Peas
- Corn
In addition to getting energy for your athletic activities, fruits
and vegetables can also be a natural source of the electrolytes and
enzymes that sugary sports drinks claim to offer. As an added bonus,
fresh fruits and veggies that are high in potassium, like peaches, strawberries, tomatoes and carrots, are great for relieving muscle aches and cramps that athletes may suffer from.
Vitamins and Minerals
There are a wide variety of vitamins and minerals that athletes need to perform well. Those nutrients include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- B vitamins, including thiamin, riboflavin and niacin
- Iron
- Calcium
- Potassium
Eating a healthy, balanced diet usually provides a sufficient amount
of vitamins and minerals for an athlete's body. However, taking a
multi-vitamin can be helpful for ensuring that you get any of the trace
minerals or nutrients that may be lacking in your diet from time to
time. It's critical that all athletes get these vitamins and minerals in
their diet since they perform essential tasks such as carrying oxygen
to the blood cells and aiding with muscle contraction, hydration balance
and tissue repair. They also help your body metabolize the
carbohydrates you've consumed so that they can be used as fuel during
physical activities.
