Nutrition in Sports and Healthy Living

by Green S. CEO

The importance and effects of good nutrition cannot be overstated or underestimated. Athletes and athletes, and indeed active people, should take nutrition seriously. Until recently, only bodybuilders considered nutrition a priority for optimal performance. For a healthy life, nutrition is important, but for great performance in sports, it is essential. This can eventually determine win or lose.

The nutrients that are mainly needed are carbohydrates, proteins, fats, vitamins, minerals and water. Different sports have different needs. The requirements for these nutrients extend between pre-exercise, during exercise, and after exercise. An athlete's diets should be the same as those required by generality, but due to intense training, he / she needs an increase in the amount of nutrients needed.

Nutrition is essentially important for energy (before exercise), recovery, repair, and growth (after exercise).

CARBOHYDRATE

Carbohydrates should be the foundation of an athlete's diet. It is important to store glycogen. Glycogen is very important as an energy source for the body. If carbohydrates are lacking, there will be poor performance due to poor glycogen stores in the muscles and liver. Examples of foods rich in carbohydrates are bread, pasta, cereals, sports drinks. Eating large amounts of carbohydrate-rich foods can sometimes be difficult for an athlete, but this can be accomplished by eating smaller, more frequent meals, spreading food intake throughout the day, and adding more refined carbohydrate sources, such as sports drinks, liquid foods, fruit juices. , honey, etc. to add to the necessary carbohydrates.

PROTEIN

Protein is also an important part of the training diet. It plays an important role in the post-exercise recovery and repair of broken cells. Protein can be derived from plants and animals. Foods like fish, eggs, milk, chicken, beans are baked beans are rich in protein. Undue emphasis on eating protein-rich foods should be avoided to prevent

(I) Kidney failure (ii) weight gain (if the food is high in fat).

FATS AND OILS

Fats and oils are a concentrated source of energy. They are good at delaying hunger pangs because a fat-containing food mix stays in the stomach longer. Therefore, this helps an athlete stay in training for a long time and delays fatigue. Margarine, butter, potato chips, chocolate, potato chips, cookies, and cakes are some of the foods that contain fats and oils. However, too much fat can cause a heart attack or stroke.

VITAMINS

Vitamins are very important both in sport and in healthy life. Although there are several vitamins, almost all of them are necessary for strong bones and teeth and a healthy body. For example, vitamin A is necessary for strong bones, good vision, and healthy skin. Vitamin D helps build calcium and phosphorous, strong bones and teeth. Vitamin B helps maintain healthy skin and a functioning nervous system. Vitamin C powder is essential for healthy teeth, gums, and blood vessels. Vitamins are found in fruits and vegetables.

MINERALS

Minerals are inorganic; They are not animals or plants. Most minerals are easy to obtain in amounts required by the body because almost all foods contribute to a varied intake of necessary minerals. Calcium is a form of minerals and is needed for strong bones and teeth and blood clothes. Other important minerals are sodium, potassium, iodine, magnesium, zinc and copper.

WATER

Water represents approximately 60% of the body weight of an adult. Helps regulate body temperature, especially during and after training. It also helps in many chemical reactions. High intakes are need