Proper nutrition is an essential part of achieving outstanding athletic performance. Proper nutrition can help boost endurance and speedy recovery after strenuous exercise. In this article, we'll explore a list of power foods elite athletes should eat to get the most out of their workouts.
1. Tomato, cucumber and carrot salad:
This salad provides fresh vegetables full of vitamins and minerals that are beneficial to the body, such as vitamin C and potassium. It can be eaten as a snack or as a side to main meals.
2. Fresh fruit salad with Greek yogurt:
Perfect as a post-workout snack, the protein-rich Greek yogurt provides healthy fats and probiotics to support digestive health, while fresh fruits provide natural sugars, vitamins and minerals to replenish energy and promote recovery.
3. Natural green juices:
Fresh vegetable juices such as spinach, celery and cucumber juice provide an excellent combination of vitamins, minerals and fiber that boost metabolism and promote overall health.
4. Honey:
It is considered a natural source of simple sugars that provide quick energy to the body during strenuous exercise, and it can be added to snacks such as yogurt or fruits.
5. Nuts and seeds:
Nuts like almonds and walnuts and seeds like flaxseeds and chia seeds contain healthy fats, protein and fibre, making them the perfect snack for sustained energy during exercise.
6. Olives:
Olive oil and olives themselves are a good source of healthy fats and antioxidants, and can be added to salads or side dishes to enhance flavor and increase nutritional value.
7. Whole dough:
Wholemeal dough provides a good source of complex carbohydrates and fiber that help improve food digestion and provide sustained energy during exercise.
8. Legumes:
Like beans, lentils and chickpeas, legumes provide an excellent source of plant-based protein, fibre, vitamins and minerals, and can be eaten as part of main meals or salads.
9. Chicken breast:
Chicken breast is considered one of the main and important sources of protein for building and regenerating muscles.
Chicken breast contains many essential vitamins and minerals, such as vitamin B6, niacin, and selenium.
Chicken breast can be prepared in several ways, such as grilling, grilling, steaming, or frying without fat.
10. Oats:
Oats are a whole grain rich in dietary fiber, which contributes to enhancing digestion and feeling full for a long time.
Oats contain complex carbohydrates that provide continuous energy to the body during periods of physical activity.
Oats can be eaten as a nutritious breakfast, adding fresh or dried fruits and nuts to enhance their nutritional value.
11. Boiled eggs:
Eggs are a rich source of protein that helps build muscle and promote a feeling of fullness. In addition, eggs contain choline, which helps support brain function.
- Calories : A medium-sized egg contains about 70 calories.
Preparation method : Boil the eggs for 7-10 minutes until the yolk becomes firm.
- Eating times : Boiled eggs can be eaten as a snack before exercise or as a complementary meal after exercise.
12. Grilled fish:
Fish is an excellent source of protein and omega-3 fatty acids that promote heart health and neurological function. It also contains vitamin D, which enhances calcium absorption and promotes bone health.
- Calories : depend on the type of fish, but can range between 150-200 calories for one serving.
Preparation method : Season the fish with your favorite spices, then grill it on the grill.
Eating times : It is preferable to eat grilled fish before exercise to obtain long-lasting energy.
13. Baked sweet potatoes:
Sweet potatoes are an excellent source of digestible carbohydrates that provide the energy needed for strenuous exercise. It also contains beta-carotene and vitamin C, which promote general health and strengthen the immune system.
- Calories : A medium-sized sweet potato contains about 100-120 calories.
- Preparation method: Cut the potatoes into slices and bake them in the oven until they are ripe and golden.
Eating times : Baked sweet potatoes can be eaten before exercise as an energy-boosting meal.
This powerful nutritional menu not only provides the energy and nutrition you need to perform your workouts efficiently, but it will also help you get the most out of your workouts and improve your athletic performance. Start your day by including these rich foods in your diet, and enjoy trying them with passion and enthusiasm. Start your journey towards fitness and good health, and get ready to achieve your sports goals at your best!
Conclusion :
Achieving outstanding athletic performance requires a proper diet that contains a balanced mix of proteins, carbohydrates, and healthy fats. Eating these powerful foods before and after workouts can boost your athletic performance and speed up your recovery.
questions and answers:
-What is the ideal food to eat after exercise?
certainly! Boiled eggs and grilled fish are great choices for a nutritious post-workout meal. Boiled eggs are rich in proteins that help rebuild muscles and compensate for the energy consumed during exercise. They also contain many essential vitamins and minerals. Grilled fish contains high-quality proteins and omega-3 fatty acids that are good for the heart, which help reduce muscle inflammation and enhance the recovery process after exercise. Adding some fresh vegetables and complex carbohydrates such as leafy greens and whole grains can complement this meal and contribute to enhancing the body's post-workout recovery.
Example of calories in 100 grams of some types of vegetables:
Spinach: contains about 23 calories.
Sweet potatoes : contain about 86 calories.
Carrots : contain about 41 calories.
Peas : contains about 81 calories.
-What are the human body’s daily needs for protein and complex carbohydrates?
Daily requirements for protein and complex carbohydrates vary from person to person based on age, physical activity level, and individual health goals. However, the following general directions can be given:
1. Protein :
It is recommended to eat between 0.8 to 1.2 grams of protein per kilogram of body weight daily.
- For example, if you weigh 70 kilograms, your daily protein needs can be between 56 to 84 grams.
2. Complex carbohydrates :
It is preferable that carbohydrates come from whole grains, vegetables, and fruits.
It is recommended to eat between 45 to 65% of daily calories from carbohydrates.
- For example, if your daily calorie requirement is 2,000 calories, your daily carbohydrate intake should be between 225 to 325 grams.
These numbers are based on general nutritional recommendations and may need to be adjusted based on your individual needs and consult nutrition experts if you are planning a personalized diet program for specific goals such as muscle gain or weight loss.
-Can I replace sweet potatoes with regular potatoes?
Of course, sweet potatoes can be substituted for regular potatoes as another complex carbohydrate option. Regular potatoes contain a good amount of carbohydrates and are a good source of long-term energy. To ensure an ideal nutritional balance, regular potatoes should be eaten with other sources of complex carbohydrates, such as green leafy vegetables such as spinach or kale, and whole grains such as brown rice or oats. This helps provide a variety of nutrients important for your health.
-Can I eat grilled fish for every meal?
certainly! Grilled fish is a healthy and delicious choice for your main meals, as it provides the protein needed to build muscle and maintain healthy tissue. In addition, fish contains many health benefits such as omega-3 fatty acids that are good for the heart and promote cardiovascular health. It is also low in calories and saturated fat, making it an ideal choice for those seeking to maintain a healthy weight. To achieve an ideal nutritional balance, it is recommended to eat grilled fish with grilled vegetables or fresh salads and the right amount of complex carbohydrates such as sweet potatoes or brown rice.
To learn more about a healthy diet, visit the Mayo Clinic website.