What are the 7 nutritional rules for athletes?

Athletes need the same vitamins and minerals as everyone else. There are no guidelines for additional nutrients or supplements. To stay healthy, eat a balanced, nutrient-rich diet. It should include foods rich in calcium, iron, potassium and fiber.

You also need key vitamins in your diet, such as A, C and E. Try not to be tempted by junk food, which is an empty source of calories. Instead, focus on lean meats, whole grains, and a mix of fruits and vegetables to fuel your body. Protein in foods and dietary recommendations Protein digestion and absorption Health consequences of having too little or too much protein in the diet Food choice and sustainability The macronutrient composition of the diet is a key factor in maximizing the performance of athletes.

As mentioned on the previous page, carbohydrates, fats and proteins can be used for energy production during exercise, although the amount of each nutrient used varies depending on the intensity and duration of the exercise. It is important to consume adequate amounts of protein and to understand that the quality of the protein consumed affects the amount needed. Complete protein foods, such as meats, dairy products and eggs, contain all the essential amino acids in relative amounts that more efficiently meet the body's needs for muscle growth, maintenance and repair. Vegetarian diets contain mostly incomplete protein sources, which have lower digestibility and amino acid patterns that don't meet human needs as much as most animal proteins.

To compensate for this, vegetarian athletes should consume more protein in the diet than non-vegetarians and should focus on the upper limit of the recommended protein intake. These whole-food options have the advantage of being packaged with other nutrients, including carbohydrates to replace glycogen, fiber and micronutrient stores, and are generally less expensive than most protein supplements. Like all dietary supplements, protein shakes and other supplements aren't well regulated; some contain unnecessary additives, such as sweeteners and herbs, and others have been found to contain dangerous levels of heavy metals such as arsenic and mercury. Protein supplements have the advantage of being practical and non-perishable.

If you choose to use a protein supplement, look for one certified by an external testing organization and that has a simple list of ingredients, 5.

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