What’s in an Athlete’s Diet?

Due to the reason athletes commonly experience significant strains on their body, it requires them proper and well-balanced nutrition. Not just the nutrition is important but also, ensuring that everything they eat has gone through proper 먹튀검증 process. One of the effective ways on how this can be achieved is by focusing on the 5 major food groups which are:

  1. Fruits
  2. Vegetables
  3. Protein
  4. Grains and;
  5. Dairy

Each food group is contributing nutrients to the athlete’s body to make them deliver optimal performance whether when training or in the actual sports event. The moment that these habits are established, working with registered and experienced dietitian can be step-in to optimize diet regimen as per individual requirements.

Fruits and Veggies

These two food groups go side-by-side. Together, it composes around half of what is on your plate or 50 percent of every meal. Moreover, they are providing vitamins, fiber, minerals, carbohydrates, antioxidants and water.

All these are working together as a team to provide hydration, energy, recovery and digestion as well as prevention to injury.

Grains

Among the list in your diet, whole grains must be your priority for they have more fiber content, minerals and vitamins than refined/white grain products. These sources are high in vitamins, carbohydrates, fiber and minerals that are helping to have ample resources for faster recovery and high-intensity activities.

Proteins

Sources of complete protein are the ones that have all essential amino acids that your body can’t produce on its own. These amino acids are vitally important for they serve as the building blocks of different vital functions in the body similar to the following:

  • Cell structure
  • Chemical reactions and;
  • Muscle maintenance

Animal proteins are also complete sources but there are some plant-based protein combinations that can deliver sufficient amount of the essential amino acids the body needs. Lean animal proteins similar to fish and poultry have to be prioritized in diet and the portions must take up at least quarter of the plate and be the size of the palm.

Dairy

This particular food group is packed of complete proteins, calcium, carbohydrates and potassium to name a few. The combination of these nutrients are providing the important components for energy production, bone strength and muscle recovery/contraction. As for athletes, it is integral to consume at least 2 to 3 cups of low-fat dairy product or its alternative in form of fortified plant-based beverage or cow’s milk, cheese or yogurt.