Fitness

9 natural and nutritious food for athletes

Athletes consume more protein and carbohydrates. Because if these substances are in their nutrition basket, it can help them increase their efficiency. This article lists 9 foods that athletes should not hesitate to eat and be sure to include these foods in their shopping cart.

According to ISNA, it is better for athletes to use natural foods instead of processed foods.

Eating healthy foods should not only be after or before exercise, but also athletes should eat the right foods at different meals around the clock.

The 9 foods that should be in the athletes’ food basket are:

1. Quinoa:

Quinoa is a plant that has edible seeds and resembles spinach. This plant has a lot of protein and is one of the few plants that has 9 amino acids needed without. These amino acids help build muscle and recovery after exercise.

Quinoa also contains fiber. This plant can be consumed with breakfast with honey.

2. Berries:

Berries contain antioxidants and vitamins A ،C And E are. Eating berries helps to better protect the body during strenuous exercise.

Try to eat blackberries and blackberries, which are more colorful. These berries have more antioxidants.

3. Salmon:

Salmon fish Contains protein and omega-3. These substances prevent muscle swelling and increase the performance of athletes. Eating salmon also prevents heart disease. Research shows that eating seafood twice a week is very beneficial.

4. Beans:

Vegetarian athletes can eat legumes to provide protein. Include legumes in salads and even your regular meals.

Legumes, like meat, have protein, but they differ from meat in that they are fat-free and high in fiber.

5. Pasta:

Protein is necessary for building muscle, but carbohydrates are still one of the main foods that athletes should consume.

Athletes’ bodies use carbohydrates as fuel. The body can burn protein and fat, but it must first convert them to carbohydrates.

Pasta is high in fiber and low in sugar.

6. Banana:

Bananas have digestible sugar and contain electrolytes. Bananas are high in potassium. Eating bananas prevents muscle damage.

7. Words:

All vegetables can help provide the body with vitamins and minerals, but dark leafy vegetables such as broccoli, Brussels sprouts, and زیاد are high in antioxidants and fiber. Keep in mind that dark words are better.

8. Nuts and nuts:

Nuts contain healthy proteins and fats. These are easily digested and regulate blood sugar. Eating almond butter and peanut butter is also very good and provides protein and body fat.

9. Cocoa milk:

Contrary to many people’s beliefs, athletes do not need to consume too much protein after exercise. You can drink low-fat cocoa milk after exercise. This drink helps your blood vessels and muscles.

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