For athletes.. 5 essential nutrients to add to your diet
Healthy nutrition is one of the most important things that athletes need, the food you eat is as important as the exercises you do, and if you want to improve your strength, speed, and endurance, your meal choices are important, and athletes need to focus on improving carbohydrates and protein before, during and after exercise In this report, we learn about 5 essential nutrients that you should add to your diet, according to menshealth.
Manuka honey
Manuka honey is one of the highest quality honey produced by bees from the manuka flower, and after exercise, manuka honey can be part of the repair process to replenish depleted muscle and liver glycogen stores.
Honey may also be beneficial before exercise as it is a quick source of energy, like fructose, the primary sugar in honey, helps stimulate rapid absorption of fluids, carbohydrates, and electrolytes uptake in the small intestine and also helps increase carbohydrate oxidation from carbohydrates consumed during exercise, making it a good choice. for athletes.
The banana
Bananas are a rich source of potassium, which helps improve nerve and muscle function, and are also an excellent source of easily digestible carbohydrates that can fuel your workout without added sugars.
US research found that for male cyclists, eating half a banana every 15 minutes during the trial period was just as effective as drinking a matching carbohydrate sports drink in the same time frame.
Eggs
During exercise, tiny tears occur in your muscles, which are then repaired during recovery to become stronger, and according to research in the American Journal of Clinical Nutrition, eating protein paired with nutrients in whole food sources can also aid muscle growth.
The study revealed that men who did so within five minutes of a leg workout, with three whole eggs (protein and fat) versus those who ate egg whites only (protein, not fat), experienced greater muscle fiber protein repair and recovery.
Eggs contain all nine essential muscle-building amino acids plus 13 other essential nutrients and are one of the few sources of choline, a muscle-building nutrient.
Plum
Eating prunes may not only improve bone strength but counteract the onset of density loss. A recent study from San Diego State University's College of Exercise and Nutritional Sciences found that eating prunes daily has a protective effect on men's bones.
However, bone health isn't the only benefit. Prunes are also a good source of carbs, and they don't take up much space in the gut during exercise, Bonci explains.
Oatmeal
Oats contain soluble fiber, so they take longer to digest and can stabilize blood glucose, and oats also help provide sustainable, long-term energy during and after exercise.
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