Because if adequate and correct nutrition is not provided, adequate response will not be received from sports. More importantly, the person’s body becomes tired and cannot achieve the desired success while doing sports. Especially those who do sports without working with a nutritionist should prepare a correct nutrition list for themselves.
Depending on the sport and even the duration of the sport, the nutrition may change. That’s why you should definitely have a special diet while doing sports. How should sports nutrition be in this content? We have brought together detailed information about the correct nutrition recommendations for those who do sports regularly. Here are all the curiosities about sports nutrition…
How Should Sports Nutrition Be?
Exercising is almost a prerequisite for being healthy. However, attention should be paid to the diet, as more calories are spent while doing sports than is normally spent. That’s why athletes need to apply a special nutrition program. So, how should sports nutrition be? We have listed for you;
- It is very important to maintain fluid balance while doing sports. Therefore, more water should be consumed.
- A person who does sports should not be hungry. He should regulate his diet so that he does not starve.
- He should consume more of the foods that give him energy.
- It is recommended to choose easily digestible foods.
- The pulpy vegetables and fruits should be included in the meals. It is generally recommended to be consumed cooked rather than raw.
How Should A Sportsman’s Breakfast Be?
Breakfast is an important meal for athletes. It should not be skipped and should be prepared with care. How should a sports breakfast be? We shared a sample breakfast menu for those who are wondering. First of all, a sports breakfast should contain plenty of protein such as eggs, milk and cheese. In addition to milk and dairy products, oats are also beneficial in terms of cereal protein.
It is both filling and high in protein. Oats, which are also rich in fiber, should be included in various forms of sports breakfasts. Oats are the right option for staying full for a long time and high energy. In addition to oats, eggs, which are very rich in protein, are like a must for sportsmen’s breakfast.
Foods to Meet Energy Needs While Doing Sports
Banana comes first among the foods that will meet the energy needs while doing sports. A lot of energy is lost during sports and it is important to replace it. Banana both increases energy and gives vigor to the body as it is rich in potassium.
In addition to bananas, high-fat fish varieties, coffee, beetroot, apple, avocado, yogurt and lentils are among the foods that can be preferred. The important thing here is to increase the amount of energy and feel more fit.
Sports Nutrition List
Sports nutrition should be specific. For this, a sports nutrition list should be prepared. Accordingly, the sport is more accurate. We have prepared a sample sports nutrition list for you. You can create your own list accordingly. For example, you can choose between a slice of low-fat cheese, string cheese, fresh cheddar or curd cheese for breakfast. 4-5 olives with reduced salt. You can make an omelet by mixing 5 egg whites with 1 whole egg. You can add raw greens. It would be more correct to choose grain or whole wheat as bread.
How to Eat While Doing Sports?
How to eat while exercising? We have listed the foods that should stand out for those who are wondering; raw nuts, oily fish varieties, milk and dairy products, eggs, dried and raw legumes, chicken/turkey, lamb/beef.
Nutritional Recommendations for Athletes
We have listed nutritional recommendations for athletes for you;
- Increase the amount of water and do not dehydrate yourself.
- Stick to your diet and don’t skip meals.
- Eliminate refined sugar from your life.
- Make sure to have your sports breakfast every day.
- Avoid excessive oil consumption.
- Don’t dodge at night.
- Choose snacks that will increase your energy.