5 correct, effective and healthy foods for athletes

Which foods are especially good for athletes and why?

Nutrition of athletes is a complete diet and regimen. The menu is formed depending on the type of sport a person is engaged in. For example, to increase endurance, it is necessary to reduce the amount of fats consumed, and for short heavy loads – on the contrary, increase. But there are a few products that will be useful to everyone without exception.

Products with a high protein content are lean beef, poultry, eggs, seafood, cottage cheese, nuts.

Fats

Provide the body with additional energy and are necessary in the daily diet of mountain climbers, skiers, swimmers and other athletes whose activities involve increased energy expenditure and good endurance.

Useful fats are found in mackerel, salmon, olive and flaxseed oils, seeds, nuts, avocados.

Carbohydrates

An indispensable source of energy and a store of nutrients. Athletes, who often have grueling workouts, have a special need for carbohydrate-rich foods. Carbohydrates help restore the level of glycogen (from which the body gets energy in the form of glucose).

Simple carbohydrates are found in berries, fruits, bread and sour milk products, potatoes, polished rice. And complex – in cereals, cereals and legumes, hard pasta, fresh carrots.

What products should be eaten by athletes

Chicken eggs

A natural source of protein, which is digested better than others. One whole egg has only 76 kcal, with 6.5 g of proteins, very few carbohydrates (0.6 g) and 5 g of fats. Chicken eggs contain proteins, vitamins A and E, thiamine, iodine, folic acid and carotenoids. Eggs are recommended for boxers, volleyball players and athletes.

Beef

The sirloin part of the carcass is the most suitable meat because it is less fatty and contains a lot of protein. Beef is also rich in iron, zinc, amino acids, niacin, vitamins B6 and B12, which are essential for athletes. There are 28 g of protein in 100 g of fillet! Recommended for athletes weightlifters, boxers, wrestlers, gymnasts, swimmers, bodybuilders.

Chicken breast and turkey

The record holder among protein foods. Universal meat for breakfast, lunch and dinner, the main thing is to cook it properly and not to fry it in oil. In 100 g of chicken breast contains 31 g of protein, which is 25% of the daily norm. Chicken and turkey contain vitamins B3, B12, PP, phosphorus, magnesium and important proteins. Ideal for the diet of bodybuilders, powerlifters, track and field athletes and basketball players.

Seafood

Shrimp, mussels and squid contain large amounts of easily digestible protein, as well as keratin and vitamins of groups E, A, B. Seafood should be included in the menu for those athletes who want to lose weight, but at the same time maintain or “build” muscle mass.

Buckwheat

Buckwheat contains a large amount of iron, zinc, iodine, malic acid and protein. The groats are suitable for the diet of runners, cyclists, car racers and basketball players.

Buckwheat contains the amino acids tryptophan and lysine. The latter contributes to the formation of immunity, and the former – the production of serotonin, the “hormone of happiness”. Buckwheat is rich in vitamins B1, B2 and B6, antioxidants, magnesium, gluten-free and lowers cholesterol.

In addition to a complete diet based on proteins, fats and carbohydrates, athletes need vitamins.

Vitamin A for active protein synthesis, essential for building muscle mass and glycogen production.
Vitamin B promotes glucose digestion, produces protein, provides high muscle performance, supports the nervous system.
Vitamin C strengthens the body’s immune defense.
Vitamin D improves metabolism, helps strengthen bones and joints.
Vitamin K protects against bleeding in case of injuries.