Sports Nutrition Health

Good nutrition is very important, regardless of whether the sport you do. A variety of nutrients are needed in your daily diet to keep fit and healthy.

A balanced diet must provide the correct proportions of carbohydrates, fats, proteins, vitamins and minerals, water and dietary fiber.

Energy is the most important nutritional factor for any form of physical activity.Carbohydrates and fat are the main fuels used by exercising muscles. Vitamins and minerals are also crucial in energy metabolism. a diet deficient in vitamins and minerals can compromise sports performance.

The importance of a high-vitamin diet

In order to get the vitamins and minerals, athletes need to eat a wide assortment of nutrient dense foods high in amounts that will maintain energy balance. This means that a person should consume 1,200 to1, 500 kilo-calories per day.

Meet the requirements of vitamins and minerals when the energy intake is 3000 kcal per day or greater (as is between male and female hockey and cross country skiers) is really easy. Also the athletes whose intakes of energy can be approximately 2000 kcal per day can satisfy their vitamin and mineral requirements from food alone.

Until a wide variety of foods are eaten, vitamin and mineral intakes is adequate.It is therefore not necessary supplementation.

High in vitamins is fruit and vegetables. Many of these are good sources of antioxidants as well. food choices 65536 colors mean high vitamin content as high energy storage.Search for yellow-orange, red, green and blue in your food. for athletes, from five to nine servings of fruits and vegetables are recommended every day.Cereals contain both vitamins and minerals.

Is more better?

Athletes generally meet two or more of the Recommended Dietary Allowances (RDA) of vitamins and minerals.Athletes who have high calorie intakes of some 5,000 to 6,000 kcal per day can reach 200% or more of the RDA for some vitamins and minerals from food we eat only.

Despite this fact, most of the athletes involved in the sporting nutrition take supplements to improve performance.While the deficiencies of vitamins and minerals compromising performance physical, research indicates that a sports supplementation nutritionally adequate diet does not improve the capacity of physical work, resistance, oxygen consumption, cardiovascular function, muscle strength or resistance to fatigue.

For example, because the vitamins of Group b releasing energy from nutrients, athletes with high energy costs have increased requirements for b-group vitamins. However, eating more provides the necessary extra-b vitamins.

When you need vitamin supplements?

Vitamin supplements are commonly used if the diet of an athlete is not sufficient for its energy needs.Vitamin supplements provide "health insurance" as a kind of backup to ensure optimum sports nutrition.

Multivitamin supplements with not more than 100% daily value (DV) offer a safe and proper balance of vitamins. However, it should not be forgotten that the goal is still eat a wide variety of foods.Food contains fiber and a multitude of phytochemicals that provide many health benefits.

Integrators should never be replacements for food.While many sports supplements contain the antioxidant beta carotene, carotenoids at least 450 are found only in foodstuffs. antioxidant value exists in other carotenoids as well.

Minerals for injury prevention

Minerals such as calcium, iron and zinc are particularly important for athletes.

Calcium intake Recommendations are based on levels which can promote the conservation, maximize bone mineral density and inhibit bone loss. low absorption of calcium subjects the athlete at increased risk for fracture stress foods that provide good soccer shops are: dairy products, fish with bones, broccoli and fortified cereals and fruit juices.

Hemoglobin and Myoglobin makes Iron, oxidative enzymes and hits the transport of oxygen and aerobic metabolism. to achieve optimum resistance aereobic, consuming adequate amounts is a must. Depletion of iron, the first phase of iron deficiency is the most common type of iron deficiency between athletes. lean red meat, fortified cereals, poultry, vegetables and whole grains are good sources of iron.

Zinc, which is found in meat, poultry, fish and whole grains, is essential for protein synthesis and immune function, healing. Zinc is also enzymes antioxidants and enzymes involved in the energy metabolism.

Although minerals are needed to work hand in hand with vitamins to ensure good sports nutrition, we must remember that consume any excessively mineral can interfere with the digestion and absorption of other minerals. This may entail mineral imbalances. in addition, all the minerals can be toxic in high doses.