List of Foods a Sportsman Can Eat

 

List of Foods a Sportsman Can Eat

It is indeed a mandatory requirement for sportspersons to keep a check on what they eat as what they eat ultimately reflects in their performance. A healthy blend of all the required nutrients helps them gain endurance and energy to sustain in their game for long. Though different kinds of sportspersons have different kinds of requirements in accordance with the sports they are involved into, there is a basic criterion of healthy eating that suits them all. As a sportsperson, one must avoid junk and aerated food and try to savor as much healthy and fresh food as possible. The diet of an active sportsperson should revolve around energy derivation and prevention of injuries caused due to nutritional deficiencies. Rich carbohydrates, moderate proteins, vegetables, iron and balanced blend of minerals with other vital elements is necessary for a healthy sports diet. Eating only one type of food can also lead to serious nutritional deficiencies in their body.

Healthy Sports Nutrition Diet

Carbohydrates

• For snacking purpose, you can opt for pasta, macaroni, spaghetti, noodles and ravioli. You can either have them plain or slather some sauce; it is entirely your call.
• If you are a rice eater, you can consume rice but it is preferable to eat it along with a low fat sauce which is not too spicy. To try out something different, you can opt for soy sauce flavoring.
• Indian cooking generally makes extensive usage of potatoes. You can eat boiled, mashed and baked potatoes but avoid grabbing French fries. Limit your intake of butter, gravy and sour cream.
• From the list of starchy vegetables, peas, carrots and sweet potatoes are your best bet.
• Some people are under the misconception that breads do not form part of sports nutrition food. But, there is nothing like that and you can consume breads, rolls, muffins, bagels etc. Prefer going in for nutritious low fat bread products like multi-grain or whole-wheat bread.
• As far as cereal intake is concerned, avoid consuming cereals which have very high sugar content.
• It is not advisable to consume high fat milk products, especially before your sports performance.
• What you should ideally look out for is a diet that leads to the process called 'carbo-overloading' right before the event or the game. This will ensure the build and maintenance of muscle mass in the body. Foods such as oatmeal, bread, potatoes, maize grit, fruit juice, sweet corn, bananas and special foods with extra carbohydrate content in them are ideal if carb-overload is what you are looking for.
• A high carbohydrate intake is especially beneficial for those who are about to participate in a high-intensity exercise or any sport that extends for more than 90 minutes. Marathons, cricket and football are high-intensity activities and require large amounts of carbohydrate storage for the particular day to maintain and replenish the lost glycogen at the end of the day.

Proteins

• Proteins are another essential component that cannot be missed. They are officially known as the 'building blocks of the body' and should essentially be consumed by athletes to build or repair muscle that has been affected or broken down during sport or exercise. Apart from their basic function, proteins, in form of amino acids, aid growth and strength that are vital to the performance of an athlete.
• Sportsmen need nearly twice the amount of protein intake than the average adult. Protein rich foods come in the form of eggs, meats such as turkey, fish and chicken, tofu, cheese, peanut butter and lentils.

Iron, Vitamins & Minerals

• Being a sportsperson does not give the flexibility to have only a rich supply of carbohydrates and proteins. The trick is to have a balanced diet on all occasions to ensure the proper functioning of the body. Therefore, it necessary to get all the greens stocked on the plate before that big game or workout!
• Vegetables and fruits are high in vitamins and minerals. These are the basic roots of a balanced diet and the ACE studies confirm that a high intake of vegetables and fruits could fuel sufficient iron, calcium, carbohydrate and protein into the system.
• The best thing about vegetables and fruits is that large quantities or consumption does not hinder or affect health rather helps to work towards building a better lifestyle.
• All vegetables, especially the green ones such as spinach, lettuce, leeks, broccoli, asparagus, peas, cabbage and beans, are high in minerals, calcium, iron and vitamins. These do not only ensure proper circulation of oxygen all through the body but also ensure the production of new blood cells, keeping the system healthy overall.

Water

• Finally, it is imperative to understand that water is the source of all health and life in any living being. Large quantities of water go a long way in maintaining an athlete's or sportsman's health. Water ensures that the toxins are flushed out of the system and also replenishes oxygen supply around the body, providing the necessary minerals required to balance the diet.
• An athlete should drink plenty of water, twice the normal amount advised for the average human being, and should make sure he or she has a lot of water one hour prior to the sport or exercise. Too much water right before the start of the sport or exercise, can lead to the formation of cramps in the abdomen or in the gastric pit.
• Water also replenishes the potassium lost from the body while sweating heavily. Therefore, a full bottle of water should be consumed an hour before the high-endurance sport/work out.

Eating only one type of food can lead to serious nutritional deficiencies in an athlete's body. So, always make sure that, except for pregame meal, the diet consumed by a sportsperson is enriched and balanced with vitamins, minerals, proteins and fats to ensure best health and better performance on field.