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Important Nutrients in an Athlete Recipe

We all know that nutritious food is an integral part of our health and well being. Good nutrition is vital for day-to-day functioning and lays the foundation for life-long positive good health. It is very important for athletes to pay attention to nutrition because it is one of the essential factors included in order to improve their performance in their chosen field.  

It is vital that an athlete be particular in what he eats and drink. Whatever he intakes will have an effect with regards to his performance. Lack of extra time brought about by continuous training should not be a reason for him to neglect his daily nutrition.

An ideal athlete recipe must consist of the necessary macronutrients: carbohydrates, protein, and fats. It is also essential that micronutrients are part of the nutrients that an athlete recipe contains.

Importance of Macronutrients

   1. Carbohydrates

Complex carbohydrates like brown rice, whole meal bread, whole wheat pasta, whole grain bread and oats are particularly important to fuel up and sustain energy when engage in strenuous sports activity. Fifty to seventy five grams of carbohydrates should be included with each meal. Additional quantity is needed during and after training sessions.

   2. Protein

Protein provides essential amino acids (EAA) that the body uses when undergoing training. It also helps in the repair of cells, and muscle tissues that are damaged during activities like bodybuilding. Lean red meat, fish, and poultry are protein sources to ensure protein content in an athlete's recipe. Ideally, 20-30 grams of protein should be part of an athlete recipe depending on the body mass. But if an athlete wants to increase his muscle mass, it is advised to add the protein content of each meal.

   3. Fats

Unsaturated fats are important to provide secondary source of energy when undergoing exercise and aids in the production of hormones like adrenalin that are necessary for extreme performance. Its counterpart, the saturated should be consumed at a minimum amount.
       

      Importance of Micronutrients

Micronutrients are essential nutrients that should be included in an athlete recipe. These nutrients can minimize the negative effects brought about by exercise. Vitamins aid the body in the conversion of carbohydrates into energy that the body can use during physical activity. Red meats help boost the activity of the heart and blood vessels to increase energy level.

It is important that an athlete recipe consist of fresh and natural foods. Processed foods contain too much additives that are not useful.

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