Athletes, irrespective of the games they play, endure a lot of stress, mentally and physically, in their day-to-day lives. So, what they consume becomes significant in building a successful career. The foods on their plates determine their longevity in the sport and performance on the field. So, sports stars need to take their dietary habits seriously. Any laxity on their part can adversely affect their sporting careers. Hence, let us explore the food items that are a must for them and the ones that should be avoided at all costs.
Must Haves On The Menu
Fruits and Vegetables
These must form a significant part of the meal of sports personalities. In fact, fruits and vegetables should comprise close to 50% of each meal. These are a good source of carbohydrates, vitamins, minerals, fiber, water and antioxidants, and preserve energy and good digestion. These also aid in healing injuries swiftly as well.
Grains
Every sports star should prioritize these in their diets. Grains have greater vitamin, mineral and fiber content vis-a-vis white/refined grain products. They are very high on carbohydrates, vitamins, minerals and fiber which are mighty essential for heavy-duty activities and recovery. The consumption of grains hinges on the level of physical activity.
Protein
Amino acids are very necessary for your body and not all of them can be generated inside you organically. So, protein-rich items become pertinent for a sports person’s physique. Amino acids are very critical for various important functions in your body, such as cell structure, muscle maintenance and chemical reactions. Animal proteins happen to be wholesome sources, however, some types of plant-based proteins also offer enough quantity of amino acids. In this endeavour, poultry and fish must be accorded a high priority by athletes in their diets.
Diary Products
These contain calcium, proteins, potassium and carbohydrates among other nutrients. These offer the requisite elements required for energy generation and bone vitality. So, athletes must go for a minimum of 2-3 cups of low-fat dairy or dairy alternatives such as cow’s milk/fortified plant-based beverages, yogurt or cheese.
Things To Avoid
Soda
This nutrient-deficient item should not be there on the menu of an athlete. With a high amount of sugar, it runs the risk of raising the calorie intake. Also, dark-coloured soda, like cola, containing phosphorous can lead to calcium deficiency in the body as well.
Protein Bars
These can be tempting for a sportsperson considering the source of nutrients. However, relying on the same is not appropriate. Too much protein can lead to bone loss and put the kidney under severe stress.
Caffeine
As per some research, the meagre quantity of caffeine can enhance performance. But athletes should curb the consumption due to its dehydrating effects. So, keep away from caffeine-rich drinks, and go easy on energy drinks as well which may contain natural sources of caffeine.
Alcohol and Nicotine
Not just sports in any arena these two items are a strict no. For athletes, these can only be recipes for disaster. These items not only negatively impact your stamina and overall fitness but also leads to several debilitating health complications. So, avoid alcohol and nicotine like the Coronavirus, to put it in the current context.
