There is no doubt that food is a fundamental part of every athlete. Without adequate nutrition, athletes would not obtain the necessary energy to supply their caloric requirements . If you do sports, you will be interested in knowing the essential foods that you will have to start including in your diet.
Fruits, vegetables and greens
We all know how important fruits, vegetables and vegetables are to anyone’s diet. However, in athletes, there are some of these foods that are really necessary in their diet. An example of this is bananas , which contain a lot of carbohydrates and potassium and are easy to digest.
Oranges are also fruits of great importance in the diet of athletes. As is well known, they contain vitamin C, which helps to raise the body’s defenses. It also facilitates the absorption of iron, which allows better blood circulation and helps prevent and prevent ‘runners’ anemia’ .
Another fruit rich in vitamin C is kiwi, which also has a significant amount of folates. As for vegetables and greens, chard, broccoli, cauliflower, cabbage and sweet potatoes cannot be missing. On the one hand, chard is rich in folates, beta-carotenes, fiber, and potassium. Therefore , it helps the production of red blood cells, white blood cells, antibodies and vitamin A.
Broccoli, cauliflower, and cabbage are excellent sources of minerals, fiber, and antioxidants. And as for the sweet potato, it is a vegetable rich in carbohydrates. But in addition to this, it contains potassium and magnesium. That is why it is one of the essential foods if you do sports, as it provides high quality energy and helps to contract muscles properly.
Legumes and cereals
Legumes are also essential foods in the diet of athletes . Among the legumes we can find lentils, beans, among others. These foods contain plant protein, minerals, and fiber. They are an excellent option for vegetarian athletes , as they can obtain a good amount of vegetable protein.
As for the cereals recommended for athletes, there is quinoa . This cereal is considered a super food, since it can provide eight essential amino acids to the body. This means that it is very useful to be able to recover after a strong training and to be able to generate muscle.
Quinoa contains more protein than any other cereal , it contains carbohydrates, fiber, minerals and vitamins. That is why it is one of the essential foods that you should include in your diet if you do sports.
Other essential foods if you do sports
Last but not least, we can find other foods that are essential in the diet of athletes. These include salmon, with a high percentage of protein and omega 3 fatty acids . Another food rich in this fatty acid is the walnut, a dried fruit that provides great satiety.
Berries, which can provide various vitamins and antioxidants, cannot be ignored either. So if you play sports, remember to implement these foods in your diet so that you can get everything your body needs.
