Highly Nutrition Diet
A highly nutrition diet can increase physical performance and recovery from exercise. You don’t need to be a professional athlete competing for high stakes to benefit.
Nutrition also speeds recovery after exercise, including recovery from an exercise-induced injury. A healthy body will be stronger and less prone to injuries, cramps and other ailments that interfere with exercise routines.
Maintaining a nutrient-rich diet is essential to optimal physical performance.
In addition to the quality of the nutrients, athletes engaging in the high physical activity must pay careful attention to the timing of certain nutrients.
For example, during extended periods of activity, eating both carbohydrates and protein is essential for maintaining body weight, glycogen levels and supplying sufficient protein to form and heal damaged tissue.
It’s worth highlighting the role of vitamin D in supporting vital bodily functions. Vitamin D supports healthy bones because vitamin D is needed to absorb calcium.
Calcium is a core element in growing and repairing bones, regulating calcium in the blood, supporting the working of muscles, nerve function, and blood coagulation.
Vitamin D also supports the nervous system and the functioning of muscles. The best source of vitamin D is sunlight.
However, good food sources are fish (sardines, mackerel, salmon), eggs, butter, beef liver, cheese, and omega-3 oil.
Vitamin D is a fat-soluble substance so if you rely on supplements as your primary source make sure you take omega-3 fish oil, extra virgin olive oil or coconut oil at the same time.
It must be no accident that a triathlon race is called the “Iron Man”. Iron, which the body uses to form hemoglobin in the blood, maintains oxygen levels in the blood and muscles during exercise.
With too little hemoglobin, the athlete may suffer lower performance, a weaker immune system, lower resistance to disease, tiredness, short-temper, and an accelerated heart rate. Good food sources of iron are red meat, oats, nuts, green leafy vegetables, and legumes.
Sufficient protein in the body can help to prevent and repair muscle damage from exercise stress. Post-exercise protein supplementation in a US Marine unit showed a reduction of medical visits by up to 33%, a reduction of bacterial infection by up to 28%, a reduction in reported muscle and joint pain by up to 37% and a reduction in heat exhaustion as high as 83%.
Good sources of proteins are fish, red meat, eggs, chicken, yogurt, cheese, and legumes.
In addition to nutrients and protein, athletes should drink enough fluid during and after exercise to stabilize the loss of fluids.
Sports beverages consumed during exercise help to maintain blood glucose levels and reduce the risk of dehydration and hyponatremia.
A well-balanced diet regimen including a variety of nutrient-rich foods should provide sufficient nutrients to support a vigorous exercise regimen.
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