For the best results every sportsmen should have talent, must be dedicated, to exercise, and something that is very important “to practice “ nutrition food.
Nutrition that is rich with: vitamins, minerals, healthy fats and carbohydrates, and good proportion between consumption of proteins from animal, and vegetable origin will help for better level of energy.
This means better condition and power to sustain in game for long.
One of the most important things is consumption of fresh, and healthy food as much as possible, and on the other hand to avoid junk food, and food that contains trans fats.
Every sportsmen should consume different types of food, which will give enough energy, and protect them from injuries that are results of nutritional deficiencies.
The best results achieve sportsmen that practice balanced diet, which is the key for the proper function of the body.
Vitamins and Minerals
Consumption of fruits and vegetables will give enough vitamins and minerals. They contain a lot of vitamins that are soluble in water such as: B complex, and vitamin C. Also they can fuel sufficient in the body of calcium, iron, proteins and carbohydrates.
Vegetables are high in vitamins, minerals, calcium and iron. It is characteristic especially for all green vegetables such as: broccoli, cabbage, peas, spinach, leeks, lettuce, etc.
Another good nutrients that are very important to consume are proteins. Their importance is in the role of building, and repairing the muscles. Professionals must consume double bigger amount of proteins because they spend almost double quantity of proteins than other people.
The best sources of proteins are: meet ( fish, turkey and chicken), eggs, cheese, tofu, lentils, etc.
Carbohydrates are something that all of us must consume. They are essential nutrients for normal function of the brain, and helps for better concentration.
As a good solution and source of carbohydrates are: macaroni, spaghetti, pasta, ravioli, etc.
As another good source of carbohydrates is rice. We should consume it without too much spices, with low fat sauce, or without adding carbohydrates.
Soy sauce flavoring is another good option for someone who want to try something different. It is very important to limit consumption of mayonnaise, butter, sour cream, gravy, etc.
Vegetables such as: sweet potatoes, peas, carrots, and beans, are great option for consumption, as well rolls, breads, and muffins.
The best solution is to consume multi-grain or whole wheat bread, because they are low fat bread products.
Some of the grains contain too much carbohydrates, and we should avoid that type of grains.
Before and during exercising, we should be careful with consumption of carbohydrates. We should avoid overconsumption, if we want to ensure building or maintenance our muscles.
Rich carbohydrates sources, which we should consume carefully are: potatoes, bananas, oat meals, bread, fruit juice, sweet corn, etc.
Consumption of high level of carbohydrates sometimes is good. For example some people practice high-intensity exercise, or some sports which extend 90 minutes or more. In this case high level of carbohydrates is very important, because in these sports spending of carbohydrates is huge.
Water is something that is very important to consume as a healthy food supplement.
It is important to know that sportsman must drink more water than other people even double. During exercising they lose a lot of water, so drinking a lot of water is necessity to keep their health in good condition, and to protect them self from dehydratation.
Also water is very important to clear the body from the toxins, to keep blood pressure in normal level, and to provide the necessary minerals.
Just before exercising we should limit drinking water, because too much water before exercising can provoke abdominal cramps.
Serious nutritional deficiencies in our body are results of consuming only one type of food.
All people, especially sportsman must take care to have balanced nutrition with every nutritional ingredients that are essential (vitamins, minerals, proteins , carbohydrates, good fats, etc).