Sports Nutrition Health

Food gives us energy and fuel physical activity. Not eating enough can cause a decrease in the levels of energy and strength and, in the world of sport, can lead to painful losses. That's why athletes learn quickly to pack that extra energy bar in case.

But the food is not only good as energy sources for our muscles.Contain substances that promote our health, Boost our immunity to diseases, boosting tissue repair, protect cells from damage, protect against age-related cognitive decline and increase resistance to cancer and other diseases, which are important for maintaining good performance and longevity in sport. These protective substances are commonly known as phytochemicals.

Phytochemicals, while not providing any energy, essential vitamins or minerals, yet are an important component of any athlete sporting nutrition. Phytochemicals means "chemicals from plants". fruit and vegetables, therefore is excellent sources.

Color means security

Coloured fruits and vegetables have high levels of phytochemicals. In most cases, colored skins of fruits and vegetables are the most concentrated source of protective nutrients.

A program of the US National Cancer Institute (www.5aday.com) uses color categories, highlighting protective compounds in each color predominant fruit or vegetable.

RED

Fruits keeps heart health, memory function, reduces the risk of some cancers and guarantees the urinary tract health.Lycopene and anthocyanins are available in red fruits and vegetables. Lycopede reduces the risk of various cancers, heart and lung disease. Anthocyanins helps protect against heart disease by preventing blood clots. Both can slow down the process of cellular aging.

ORANGE/YELLOW

Beta-carotene is abundant in yellow and orange. substances is an antioxidant that helps to reduce the risk of cancer and heart disease, maintain the view, the immune system of thrust, and encourage the repair of damaged DNA. With vitamin c and Bioflavonoids, which are also contained in yellow and orange fruits and vegetables, help reduce the risk of cancer, strengthen the bones and teeth, heal wounds, keep your skin healthy and reduce the risk of heart attacks.

BLUE/P URPLE

Anthocyanins and phenols are blue and purple fruits and vegetables. research says it can help reduce the risk of cancer, heart disease and Alzheimer's and can have anti-aging effects.

GREEN

Green in fruits and vegetables is among the best sources of lutein. Lutein helps reduce the risk of cataracts and degeneration of mascular dystrophy, which may cause loss of vision.Green vegetables are also rich in flavonoids and isocyanate sulforaphane, which inhibit the action of carcinogens.

WHITE

Allicin, found in garlic, leeks and onions, helps control blood pressure and cholesterol. it seems that it also increases the body's ability to fight infections.Cauliflower contains sulforaphane and mushrooms contain selenium. both are also fire tumors.

Why protect your body from accidents, diseases and premature aging, when buying food to maintain good sports nutrition colorful and vegetables must be first in mind.

Essentials for fast retrieval

Successful recovery is also a primary concern of sports nutrition. Sufficient rest and sleep enables systems of the body recover from the stress of training and makes it stronger and faster. Earnings of education can be maximized, accelerated the process of recovery and improved performance from proper food and fluid consumption after the training.

Replacement fluid

Timing is everything. After cooling, at the end of each workout, rehydration should be the priority. Drink enough fluids to replace sweating. is right after exercise that muscles are more receptive to glycogen replenishment.

These times, blood flow is increasing and muscle membranes are more permeable glucose and the effects of insulin that promotes glycogen synthesis. During this window of glycogen "(lasting up to one hour) muscles replenish glycogen up to 3 times faster than other times.

Second carbo-loading High-carb foods and beverages are best for fast retrieval. including protein with these foods (ratio 4: 1 carbs protein) improves the replacement and repair muscle glycogen.

The amount of food that you need depends upon the extent of the exhaustion of glycogen. Quanta food depends on the extent that your assets depleted glycogen.

For a minimum of 2 hours of exercise, sports nutrition experts recommend about 1-1.5 grams of carbohydrates per kilogram body weight within 15 minutes after the cessation of the operation and every two hours till your next meal complete. That is about 50-120 grams or 480-200 calories of carbohydrate for many athletes.