If you are an amateur or professional sports person, you need to maintain high energy levels for long periods of time. This means, that you have to take care of not getting exhausted for long periods of time of the day. For this, a general diet will not do.
You have to follow a diet that is specifically meant for athletes. In essence, most athletes need to stock themselves up with plenty of carbs and water, adequate protein and unsaturated fats, and lost electrolytes. To begin with, a balanced diet that is rich in nutrients is the basic dietary requirement for any competent athlete.
Diet Tips for Athletes
Milk
Never say no to your glass of milk if you are an athlete, especially after an exhausting session! It is an excellent source of protein for your body, which is required for building your muscle tissue. It contains casein and whey protein which help you in recovering after an event.
Whey protein (which is found in yogurt also) helps in rapid recovery, while casein nourishes your body during long term recovery. Milk is also a good source of carbohydrates that provide energy to your body, as the glucose that they contain is converted into fuel by your body.
Fruit Juices
Fruit juices are an excellent source of fructose and carbohydrates. Carbohydrates act as excellent sources of energy, as they contain glucose which is stored in the muscle as glycogen, which is burnt for releasing energy to the body.
Fruit juices not only provide energizing sugars to the body, but also keep your body hydrated well by helping it in maintaining the fluid balance of the body. Hence, fruit juices can be consumed before or after an athletic event for conservation and/or revival of energy.
Nuts are an excellent source of unsaturated fats, which are required by your body for providing energy when carbohydrate reserves are low in your body, especially for long-duration athletic activities.
Unsaturated fatty acids can also be obtained from avocados, fatty fish, vegetable oils and olives. However, excess fatty foods should be avoided as they may cause stomach problems in people who have weak digestive health.
Water
Water is vital for survival and more so if you are an athlete. Water deficiency in your body will cause dehydration, which may become lethal if timely action is not taken.
Ensure that you drink about 15-20 glasses of water a day, in comparison to the normal 8-10 glasses. There is no need for you to feel thirsty for serving yourself a glass of it, as by the time you feel thirsty, you may be seriously dehydrated! Drink adequate water before an event and even while performing it.
Electrolytes
Electrolytes are chemicals that transmit nerve signals and perform other important functions in the body. These are lost by the body while sweating, and hence, need to be restored for its proper functioning. After a strenuous session, you can restore the electrolyte balance of your body by consuming sports drinks. You can mix an equal portion of water in your sports drink to provide your body with the best fluid and electrolyte combination.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.