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Ten healthy foods for athletes
Sports-a sure way to cheer up after a long holiday, throw off the pounds gained on Olivier, and generally bring the body into tone. Proper food for athletes will help to consolidate and improve the result.
White blood meat
Boiled chicken breast is an abundance of pure protein, a minimum of fat and a maximum of vitamins B, PP, as well as magnesium, potassium and phosphorus. This combination is very useful for the heart, blood vessels and muscle tissues. To ensure that the fillet retains more useful elements when cooking, put it only in boiling water and salt it at the very end. Tender and juicy white meat will give cooked together with it celery root, grated carrots and onions.
Wise Salmon
Salmon also boasts a high protein content. In addition, it is rich in invaluable omega-fats, which tone the muscles and help to recover faster from injuries. Cooking salmon requires a minimum of effort. Rub the steak with fish spices, pour the juice of half a lemon, sprinkle with olive oil and bake in foil for 15-20 minutes at a temperature of 180 °C. The right side dish for such fish is boiled asparagus or fresh tomatoes with feta cheese.
Sleep training
Since protein in the athlete’s food is above all else, there is no way to do without cottage cheese. It is valuable for its generous reserves of casein, which allow you to forget about hunger for a long time. Preference should be given to medium-fat cottage cheese. It is moderately caloric and nourishes the cells with vitamin B2, which stimulates the metabolism. Those who want to increase muscle mass, it is recommended to eat cottage cheese before going to bed. In this state, the body absorbs peptides more intensively, and the muscles “grow” faster.
The source of life
Continuing the conversation about food containing amino acids and proteins, it is impossible not to mention chicken eggs. However, with some reservations. If boiled whites can be eaten without restrictions, then you need to be careful with the yolks. The abundance of cholesterol present in them does not affect health in the best way. But eggs contain almost no carbohydrates, they perfectly restore the muscles after long physical exertion and even out the nitrogen balance in the body.
Porridge is the head of everything
Buckwheat for athletes is the number one cereal. Especially for those who want to build up powerful muscles. Buckwheat has a low glycemic index, which allows you to maintain a normal blood sugar level, thereby increasing the intensity of training. Fitness trainers recommend cooking buckwheat porridge on water, adding at the very end a mixture of 2 beaten egg whites, ¼ cup of oat flakes, a handful of raisins, a pinch of nutmeg and cinnamon.
Clean energy
For the sports menu, rice is great. It does not contain a single gram of “heavy” fats, harmful salts and gluten. The calorie content of boiled rice is only 116 kcal, and the abundance of slow carbohydrates makes it a long-lasting source of energy. However, it is better to choose unpolished brown rice for the diet. Moreover, the concentration of useful substances in it is higher than in white rice. It is best to combine it with boiled, stewed or fresh vegetables.
Our heroic strength
The athlete’s diet will not do without oatmeal. After all, it contains gigantic deposits of nutritious soluble fibers. They allow you to spend energy wisely, including during training. With regular use of oatmeal, you are provided with a healthy heart and blood vessels, elastic muscles, strong nails and beautiful hair. To increase the benefits, cook it in milk, and at the end add a handful of dried fruits and nuts.
Sweet recharge
For those who lead an active lifestyle, there is nothing more important than slow carbohydrates in food. The lion’s share of them is contained in sweet potatoes. In just one serving, you can find more than half the daily value of vitamin C, a fair amount of beta-carotene and folic acid. To get all this richness in full, sweet potatoes should be baked in the oven in slices, drizzled with olive oil. And this root vegetable is also used to make delicious soups and purees.
Cocktail for the champion
Bananas in sports, even if they are amateur, are an indispensable fruit. Their strength lies in a huge amount of carbohydrates, which restore strength after shock training. Potassium prevents muscle cramps, tryptophan relieves tension and relaxes the body. And a couple of hours before your workout, it doesn’t hurt to drink an energy smoothie. To do this, whisk a ripe banana, raw carrot slices, 150 ml of apple juice and 150 ml of low-fat yogurt in a blender.
Berry Bomb
The most useful berry for athletes is black currant. The active substances contained in it increase the elasticity of the muscles and reduce pain sensitivity. As a result, there are fewer sprains and injuries during training. In addition, berry antioxidants fight free radicals that damage healthy cells. Currant can be brewed with tea, prepare nutritious cocktails, compotes and fruit drinks from it. Even if you do not have a gym membership yet, it will be useful to include these products in your diet. And you can make friends with sports at any age. The main thing is good will and a reasonable approach.