How Much Vitamin C Should A 2 Year Old Have Sports Nutrition & Health – 5 Foods All Athletes Should Eat

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Sports Nutrition & Health – 5 Foods All Athletes Should Eat

There are several foods that all athletes should eat in the days leading up to an event to ensure peak performance. They contain:

1. Whole Grain Foods – Whole grain foods such as cereals, baguettes, 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 work as well, such as lean meat or dairy; it is important to get enough protein before and after training. Protein helps the body maintain aerobic metabolism instead of anaerobic metabolism, which prevents the body from absorbing protein from lean tissue. Sufficient 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 contain plenty of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, as too much potassium can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour of exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered one of the most important additions 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, lack of stamina and strengthens the immune system. Athletes are generally at risk of anemia because they have too little iron in their blood due to the amount of iron used during exercise. The recommended daily intake is 6-11 milligrams, a number that can easily be reached by eating green leafy vegetables or foods rich in vitamin C.

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

5. Foods rich in fiber Fiber is a nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned contain fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the amount of fiber needed 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 the age of 15, athletes need 20-25 grams of fiber per day.

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