Healthy nutrition is one of the most important things that athletes need. What you eat is as important as the exercises you do. If you want to improve your strength, speed, and endurance, then your meal choices are important. Athletes need to focus on improving carbohydrates and protein before, during, and after exercise. In this report, we learn about 5 basic nutrients that should be added to your diet, according to the menshealth website.
For athletes…essential nutrients that you add to your diet
Manuka honey
Manuka honey is one of the finest types of honey that bees produce from the Manuka flower, and after exercise, Manuka honey can be part of the repair process to replenish depleted muscle and liver glycogen stores.
Honey may also be beneficial before exercise as it is a quick energy source. Fructose, the primary sugar in honey, helps stimulate rapid absorption of fluids, carbohydrates and electrolyte absorption in the small intestine and also helps increase carbohydrate oxidation from carbohydrates consumed during exercise, making it a good choice. For athletes.
the banana
Bananas are a rich source of potassium, which helps improve nerve and muscle function, and are also an excellent source of easily digestible carbohydrates that can fuel your workouts without added sugars.
US research found that for male cyclists, eating half a banana every 15 minutes during the trial period was as effective as consuming a carbohydrate-matched sports drink in the same time frame.
eggs
During exercise, micro-tears occur in your muscles, which are then repaired during recovery to become stronger, and according to research in the American Journal of Clinical Nutrition, eating protein combined with nutrients in whole food sources can also help with muscle growth.
The study revealed that men who ate three whole eggs (protein and fat) within five minutes of a leg exercise versus those who ate only the egg whites (protein and no fat) experienced greater protein muscle fiber repair and recovery.
Eggs contain all nine essential muscle-building amino acids as well as 13 other essential nutrients, and they are one of the few sources of choline, a muscle-building nutrient.
Plum
Eating prunes may not only improve bone strength, but may counter the onset of density loss, and a recent study from San Diego State University’s College of Exercise and Nutritional Sciences found that eating prunes daily has a protective effect on men’s bones.
However, bone health isn’t the only benefit: prunes are also a good source of carbohydrates, and don’t take up much space in the gut during exercise, Bonci explains.
oatmeal
Oats contain soluble fiber, so they take longer to digest and can stabilize blood glucose. Oats also help provide sustained, long-term energy during and after exercise.
