A perfect, nutrition-rich diet should be the main priority of an athlete. This will work as a fuel for him to maintain the required fitness in the field.
When an athlete exercises during training hours, the body needs to put a lot of efforts and the lost nutrients needs to be restored by adding some good foods to the diet. So, here goes top 10 foods an athlete can include in the diet:
Nowadays, it is suggested to reduce the carbohydrate content and increase the protein intake. But all carbs are not harmful. Carbohydrate acts as a fuel for the active people. Whole grain pasta contains less sugar which can enhance the performance of an athlete.
Caution: Pasta is rich in fiber which may cause problems related to digestion, hence it is not recommended to consume too much.
Salmon is an oily fish, rich in proteins which help to build strong and lean muscles. It comes with the goodness of omega 3 fatty acids which help in reducing inflammation due to continuous athletic performance. Also, omega-3 fatty acids protect your aging brain. It helps to prevent heart diseases by keeping the artery clean.
A banana is extremely high in potassium and a source of electrolytes. It can be an excellent food after workout. It helps in regulating fluid intake.
4. Dark and Leafy Green Vegetables
These vegetables are an excellent source of vitamins, calcium and iron which helps our body to get rid of inflammation. Iron helps to provide more oxygen to the tired muscles.
Example, spinach, broccoli, cauliflower, kale, etc.
Nuts are rich in healthy fats, fiber, antioxidants and proteins. They are very easily digestible and don’t mess up with the stomach. They have anti-inflammatory properties which is required for healthy bones. They help to low down the level of bad cholesterol. So, nuts must be including in the diet of an athlete.
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Milk comes with the goodness of carbs and proteins. It can be an excellent drink for the athletes after their workout routine. If you are a young athlete who’s a true fan of playing competitive hovering, then you may check here some hoverboards for kids.
7. Sweet Potato
Sweet potatoes are loaded with vitamin A and C which free our body from radicals. It helps to lower the blood pressure, which in turn helps to have a healthy heart. This can be a great ingredient for the athletes as it contains the desired level of potassium, manganese, iron required for an athlete to maintain healthy muscles.
It is an excellent source of carbohydrate and fiber, which provides a feeling of fullness for a long time. It helps to reduce the chance of being acquiring any heart disease as it is purely whole grain.
9. Whey Protein
As the name says, whey protein is rich in protein which is loaded with essential amino acids. It doesn’t contain any fat and cholesterol and helps to provide protection against muscle breakdown.
Cherries come with the goodness of antioxidants which help to prevent muscle cramps after going through workouts. Cherry juice can be a great option for athletes in order to reduce the muscle damage.
All the above-mentioned foods are great source of protein, fiber and antioxidants which help an athlete to perform well. All these foods contain energy boosting characteristics which help to stay healthy and replenish all the nutrients which are lost while going through a vigorous workout. An athlete is a combination of various sports like running, throwing, basketball etc. Also I invite you to read more about Meal Plan for Basketball Players .