Instead of a variety of vitamin and protein supplements should be consumed fresh, organically grown fruits and vegetables, because it contains all the necessary nutrients.
Scientists have discovered that athletes have higher levels of sex hormones and growth hormones in the blood than other people. Here is the secret of their youthfulness. Physical activity requires higher energy consumption, but it is important for athletes to take foods whose glycemic index arrays (oats, wholemeal bread, wheat bran, fruit). These foods are digested more slowly, so there are no spikes in blood sugar, and consequently increased secretion of insulin. You must eat three hours before the start of physical activity, and water to drink before, during and after physical activity. Priority should be given to small carbohydrate diets, between sessions should not be greater than 3 hours.
Vegetable protein vs. protein of animal origin
Sports nutrition should be based on foods of plant origin. Why is it so? Plant foods contain all the necessary minerals and vitamins, as well as more than enough protein. Doctor Russell Chittenden analyzed several studies that have shown that they are more durable athletes who consumed more vegetable protein than those of animal origin. Some of the great athletes, were eventually stopped entirely consume foods of animal origin. Of course, if you want to eat more meat, it is recommended to athletes poultry, beef and catfish, perch, trout, hake, pike and carp.
Do you take supplements?
When it comes to dietary supplements, it is best to avoid them, unless recommended by a qualified person. They can not completely replace the vitamins and minerals contained in natural foods. In some people supplements of vitamin C can accelerate the formation of kidney stones, and cause diarrhea and other digestive disorders. Also, when we take a lot of vitamins, and then abruptly stop with this – the body becomes dependent on high doses, however, can occur gingival bleeding (mainly in the tooth brushing). Also, taking large amounts of vitamin C can cause increased absorption of iron, which can cause health problems because of the excess of toxic minerals. In addition, the problem can make the large doses of vitamins A, D, E and K, as it is hard to remove from the body. Vitamin D, taken in large doses, may interfere with the installation of calcium and cause a buildup in the blood, and therefore more serious health disorders. Also, vitamin E, can be toxic in large quantities, and are due to diarrhea, nausea, weakness … In addition to vitamins and minerals in capsules, there are flavor enhancers, sweeteners, preservatives, stabilizers, which can not be classified as healthy ingredients.
What is more important
Maintaining normal body weight is of great importance for every person who is engaged in sports. Being overweight not only what burden the heart, but also weakens the muscles, joints and bones, causing their degeneration. Plentiful breakfast and lunch, light dinner, with dosed physical activity are the best way to avoid the accumulation of extra pounds. This applies also to other persons who are rarely involved in sports. Athletes should not consume alcohol, and smoking is absolutely prohibited. Juices should always drink on an empty stomach or between meals. At least two hours after a meal does not need to go to training or competition. Otherwise, the energy required for digestion of food, in fact, is spent on sports activities. In between training or competition, can be squeezed juices to drink that replenish lost energy, and thereby quickly digested. In addition to changing diet, athletes should take into account the other recommendations in order to have good results. This applies during sleep (ideally – from 9 pm to 6 am).
MENU FOR ATHLETES
* Dive 3 tablespoons barley in cold water and let it stand for 3 hours, and then mix and stir with 3 almonds, 2 apples, 2 oranges and 3 tablespoons of hazelnut. Leave to rest for half an hour and eat.
* Brush with olive oil 200 g fillet of perch, a little salt and pepper, and bake in a preheated oven at 200 degrees for half an hour. Eat salad from cabbage seasoned with olive oil, lemon juice and unrefined sea salt.
* Cut into pieces 3 bananas and kiwis and mix it with a little cinnamon, a little carob powder and ½ tablespoons olive oil.