Exercises help very much in staying healthy. Nevertheless, only focus on working out and do not pay any attention to nutrition can even put you at risk.
Playing sports is a physical activity which needs a lot of energy, especially the ones with intense and high frequency. For those who play professional sports, energy deficiency would adversely affect the achievement. When practicing, the metabolism and the reaction of enzyme increases, thus, the body loses water. For that reason, proper diet is of great importance.
As usual, an adult needs about 2200 to 2500 kilocalories a day but with people regularly play sports, the demand will be greater. Athletes, weightlifter need 2800- to 3000 kilocalories a day. Those who practice the long run, boxing, wrestling, soccer or tennis need from 4500 to 5500 kilocalories per day… Demand of calories depends on the intensity as well as time of training. Therefore, sport players should eat foods which contain high nutritional content that regular meals can not supply for their energy demand.
Some essential nutrition notes
Eat a variety of food:
Foods for sport players need diversity of nutrient groups. Hence, one of the best ways is their meals should be changes constantly. It can even be better if they can eat up to 15 different types of food. In addition, the food should both come from animal and plant sources. Animal protein is more valuable but vegetable protein is more ‘friendly’ to the body. To provide more energy, sport players should choose high-calorie foods such as banana, avocado, soybean and almond.
Pay more attention to drinks:
Each person should drink from 2 to 2,5 liters of water a day but sports players need more than that. Drink water before, during and after playing sports will avoid cramps, muscle cramps and dehydration.
Neither hungry nor full:
If you practice with a stomach full of foods, the risk of stomachache can easily occur. But it is not better when you play sports with an empty stomach. It will make you feel very tired and can cause fainting which can affect your achievement. For that reason, you should take a snack, for example, some fruit or a small bowl of porridge. After practicing you can drink water or fruit juice or a cup of nutritional food for recovery. You should only do exercises or play sports after eating at least 2 hours.
Balance of vitamins:
Vitamins are of great importance for recovery after training which help the body stay healthy as well as avoiding unwanted injury while training due to overload or tiredness. For vitamin supplements, you should use fruits, green vegetables or drink more supplements.
Ensure enough energy:
You can ask the coach of the sport you are playing for the energy level needed for that sport. To know exactly if you eat enough calories or not, you need to write down all the foods and calculate the exact amount consumed, not estimating. Since the energy required is very large, those who often play sports have to eat double or even triple the amount of food that normal people do!