Do You Have To Wear A Cup In Youth Football Sports Nutrition & Health – 5 Foods All Athletes Should Eat

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Sports Nutrition & Health – 5 Foods All Athletes Should Eat

All athletes should eat a variety of foods in the days leading up to an event to ensure optimal performance. They include:

1. Whole Grains – Whole grain foods such as cereal, bagels, pasta and bread provide good, long-lasting energy throughout the body. As the most important food group, athletes should eat plenty of whole grain carbohydrates before an event.

2. Peanut Butter-Peanut butter is a good source of protein and essential fats and is easy to carry and eat on the go. Other protein sources will also work, such as meat or dairy products; The key is to get enough protein before and after a workout. Protein helps the body maintain aerobic metabolism instead of anaerobic metabolism, which prevents the body from absorbing protein from lean tissues. Adequate protein speeds up recovery and helps in real performance situations.

3. Fresh Fruits and Vegetables-Fresh produce is a great way to get vitamins and minerals that help the body function normally. They are usually fat-free and provide plenty of energy for the body during exercise. Some fruits like bananas contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contractions. Low potassium levels can cause muscle cramps and fatigue, so it’s a good idea to eat potassium-rich foods. However, it is important to control potassium intake, as too much can lead to a heart attack. Athletes should consume 435 mg of potassium every hour during exercise. Although potassium does not actually aid in performance, it speeds recovery and should be considered one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chickpeas, spinach, asparagus, broccoli, apricots, and figs are good sources of iron, a nutrient that prevents fatigue, headaches, impotence, and boosts the immune system. Athletes are generally at risk of anemia, low iron levels in the blood, because exercise is high in iron. The recommended daily intake is 6-11 mg, a number easily achieved by eating leafy greens or foods rich in vitamin C.

4. Calcium-rich foods- Foods like cheese, yogurt and milk contain essential calcium, which builds strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended 1000 milligrams per day. As an example, one cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is a nutrient that keeps athletes full and regulates the digestive system. Many of the foods already mentioned contain fiber, but it is important for coaches to know which foods help athletes control fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the required amount of fiber is to add 5 to the athlete’s age. For example, a 10-year-old athlete needs about 15 grams of fiber per day. After age 15, athletes need 20-25 grams of fiber per day.

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