Right guidance and proper training are very important for athletes to be able to perform in games and athletic events. But with this, right kind of food is also necessary to fuel up the body with energy and stamina. Here is the list of those food items that an athlete or a sportsperson should eat to boost their performance in games and athletic events.
Bananas provide ample amount of carbohydrates to the body, which is a very important source of energy. They contain more calories than any other fruits. They provide enough amounts of potassium, which often gets depleted with, sweat post workouts. Potassium is important for proper neuronal function and helps sportspersons to be quick and alert. It is recommended to eat bananas 2-3 hours before any athletic event for energy
Oatmeal is a great source of fiber and helps athletes and sportspersons to keep their digestive system functioning well. Oatmeal is a heart-healthy whole grain that keeps the heart healthy and fit. The fiber present in oatmeal blocks the body from absorbing all the extra unnecessary fats. They are also a best source slow and steady energy. They keep the athlete energized for longer periods during the workouts because of slow absorption of food in bloodstream. This prevents sudden exhaustion and fatigue in the athlete. They are also good source of Vitamin B that again provides good amount of energy to the athlete. Oats can be eaten regularly for breakfast with fruits.
Athletes and sportsmen around the world love yogurt. They are a good source of calcium, which helps them to build stronger bones. Eating yogurt is a great choice before any physical activity. It provides a good amount of magnesium to the body, which helps the athlete to be energized throughout the session. Magnesium also helps their body to absorb carbohydrates and proteins. Yogurt plays an important role in muscle metabolism. Yogurt is rich in vitamin B-12 that helps them to keep away fatigue. It is advised to eat yogurt 2-3 hours before any physical activity.
Blueberries are the richest source of antioxidants. They help the athlete to withstand oxidative damage due to strenuous activities and promote fast recovery from wounds. They also promote healthy blood flow. These berries contain Vitamin C, which helps to boost the immune system of athletes and healthy carbohydrates and sugars to sustain energy during the games.
Raisins are a very good choice in cases where instant supply of energy is needed. Raisins provide equivalent amount of energy obtained from sports energy bars. They contain carbohydrates and fructose, which provides instant energy to the body of athletes, and help them to improve their performance. Handful of raisins can make a runner run faster by one minute, a study found. Raisins also provide ample amount of minerals that help to cope with electrolyte loss post heavy workouts. It contains fructose instead of glucose that breakdowns faster and releases energy.
Sports drinks are very important for athletes post workouts and heavy exercises. With sweat, the body loses electrolytes like Sodium, Potassium and lots of water. It causes exhaustion and damage to the body. Sports drinks help to replenish the amount of lost water and electrolytes which normal water fails to provide.
Sweet potatoes are the richest source of the antioxidant beta-carotene. They are also a rich source of Vitamin C and iron. Iron is important for the supply of oxygen in the body during workouts. Vitamin C helps to strengthen the immune system of the athletes.
Salmon is rich in protein and iron. It is also a rich source of omega-3 fatty acids and Vitamin B12. These two are optimal for the performance of the athletes. The healthy fats present in this fish are ideal for the health of the heart and intestine of athletes. In addition to that, Omega-3 fatty acids are also helpful to prevent arthritis
Quinoa is a favorite food for all athletes. It is an ideal food for endurance and cooks in just five minutes. It is a complete protein food containing most of the amino acids present in the milk. It also is a good source of manganese, magnesium, iron, zinc, potassium, and calcium. It is gluten free and easy to digest.
As athletes, the strength of the body and performance is important for them to stay ahead of the rest. Choosing the right kind of food, makes it easy for them to achieve the goals they want.