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What foods to eat for a healthy and athletic life?

Poor nutrition can lead to lower performance, lack of energy and poor recovery or even hypoglycemia or injury to athletes. For them, a good diet should cover all the nutrients that the body needs to be more efficient.

The importance of a balanced diet

Sportsmanship or not, a balanced diet and a good hygiene of life are always necessary to stay healthy. Eating everything in a reasonable amount is the basis of a healthy diet. Every day, you have to consume foods that bring the nutritional intake that the body needs. Each meal must include an appetizer, a dish and a dessert. You must find protein-rich foods such as meat, egg and fish, vegetables, starches as well as fruits and dairy products. At least this food balance should be respected once or twice a week if you can't do it every day.

Composition of sports Food

A sportsman must eat everything, but depending on his tolerance. Your diet should be high in carbohydrates, lean protein and you also need to drink plenty of water. In fact, carbohydrates are the basis of the nutrition of athletes. Because their storage is limited, you must consume a lot to avoid hypoglycemia. In addition, carbohydrates will provide your body with the energy it needs to keep your performance. In principle, the carbohydrate should represent 55 to 60% of the total calories you are going to ingest.

Complex carbohydrates are preferred because they provide the energy that the organization needs in the long run. This is not the case for fast carbs, as they only provide energy over a very short period of time and can cause blood sugar spikes. A sports diet should include complex carbohydrate-rich dishes such as complete pasta, brown rice and whole couscous. You can also consume complete bread or full grains as well as legumes.

The lean proteins will also strengthen the stability of the energy. They act on tissues and muscle fibers. As fats are to be consumed at a very low amount, lean proteins are to be preferred. This includes fish and seafood, lean meats and low-fat eggs and cheeses. You can also eat legumes, soy milk and tofu. Poultry are also to be integrated into your diet, but you have to remove the skin.

All athletes should never wait to be thirsty for drinking. Indeed, it is a sign of dehydration at 1 or 2% and this will reduce your performance by 10% if you do not drink water regularly. The amount of water the body needs will vary according to the losses incurred during your activity. It should not be abused, because excess water can cause hyponatremia. If you are practicing high intensity sports, you are going to need a lot more antioxidants than is usually found in red berries, goji berries and wild berries, citrus fruits as well as colorful vegetables and artichokes…

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