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Healthy Diet Chart For Sports Person

A diet is one of the most important foundations for good health. A healthy diet can help in growth and repair the human body, produce energy. A diet is also recommended for a body and mind.

healthy diet

In the case of sports persons, diet plays an important role in their performance. Because during sports training the energy requirements of the player is high. That’s why diet is planned according to the player stamina.

If a player will not have the stamina to withstand the training and player will show the signs of fatigue which may result in external and internal injuries to sports person. Sports persons needs to balanced food to maintain their stamina. A diet chart for sports person includes high boosting food before exercise and other activities throughout the day.

Diet Requirements

The energy requirements for a sports person depends on various factors like weight, height, age, and strength. There are following types of requirements which are most important in a diet:

Quantity

Quantity is set according to the sports. Sports persons need extra calories to fuel their activities and also encourage their bones and muscles to continue strengthening. So, sports persons need different types of supplements for muscles strength.

 

Items  Protein(g) Calories(g) Fat(g) Carbs(g)
Breakfast 1 cup milk 8 102 2.6 11
1 cup of orange juice 2 110 0.7 25
2 slices of cracked  4 132 1 26
1 tbsp strawberry 0.1 54 0 14
Total  14.1 398 4.3 76
Lunch 1 chicken breast 26.7 142 3
1 cup white rice 4 200 0.4
1 cup green beans 2 43 0.5
1 roll 3 119 3
1 milk 8 102 2.6
1 apple or pear 0.7 98 0.7
Total 44.4 704 10.2
Dinner 2.5 cups spaghetti 40 720 25 83.8
1 roll(avg) 2.9 119 3 19.6
1 cup Caesar salad  0.1 9 0.1 1
1 tbsp cup Caesar salad 1.5 57 4.9 3.7
1 orange 1.2 72 0.2 15.4
Total 45.4 977 33.2 123.3

A sports person needs a minimum of 2,000 calories with quantity recommendation varying based on the person’s Age, Sex, activity level, sport, weight, health, and overall goals.

According to Nanna Meyer, a senior sports dietitian for Olympic athletes. She suggests a quantity 3,000 to 8,000 calories per day for a high-level sports person. Those playing team sports need about 3,000 to 4,500 calories per day, and those athletes who need only a short burst of strength such as powerlifters and gymnasts need the quantity of 2,000 to 6,000 calories per day.

Timing

Timing of meals and snacks for sports person is very important. All sports persons need a balance of protein, fat, and carbohydrates in their diet.

Most calories should come from carbohydrate-rich foods. Which are the main energy source body, but taking care to get enough protein is also important.

Quality

In a nutrition diet of a sports person having the quality of protein, vitamins, fats, carbohydrates, minerals.

                        Diet Chart For Sports Persons
Light Sports Moderates Sports Heavy Sports Endurance Sports
Protein 15% 14% 13% 12%
Carbohydrates 58% 60% 59% 60%
Fat 25% 26% 27% 28%

Protein

Protein plays an important role in sports person life. It helps in repair and strengthen muscle tissue.it also improves your mood and boost your resistance to stress, anxiety, and depression. Its myth that athletes need a huge huge daily intake of protein to build large strong muscles.

Protein

Muscles growth comes from regular training and hard work. So taking a large amount of protein harm the body and build the causes of calcium loss, dehydration and even kidney problems. Proteins must be obtained from milk, non-veg, fruits and vegetables.

People who exercise for 40-60 minutes should consume between 1.0-1.2 g/kg of body weight per day. People who exercise more than one hours or those who are involved in strength exercise such as weight lifting should consume 1.2-1.7 g/kg of protein weight per day.

Vitamins

Vitamins help convert food into the energy that you need in sports. It makes red blood cells which give oxygen to your muscles. There are following types of food and vegetables where we find different types of vitamins like:

  1. Milk has vitamin B 2 and vitamin B 12.
  2. Non-veg having vitamin B 2, B 3, B 12. Try fish, poultry, lean meats and eggs. And also try to add foods like beans, nuts, and soy in your meal.
  3. Vegetables and fruits.vitamins are available in broccoli, oranges, avocado, corn, green peas.

 Fats

Generally, fats play an important role, such as protecting organs. Fats are also important in the making of cell membranes. Cholesterol is required to make important hormones such as testosterone.

These are all the functions we need as a people and as an athlete on a daily basis. The human body has a much larger capacity to store fat.

Carbohydrates

Carbohydrates are one of the most important nutrients which are needed in an athlete’s diet. It is the main source of energy for our brains and bodies to function properly. Foods that contain a significant source of carbohydrates include grains, fruits, vegetables, milk, and yogurt.

Carbohydrates and fats are always oxidized as a mixture to be used as fuel. The total amount of energy that a person is likely to be able to store in carbohydrates is around 2,000 calories.

Minerals

minerals are important for sports persons. In which sodium, potassium, chloride, zinc, magnesium, and iron are the types of minerals. There are following types of minerals:-

  1. Sodium, potassium, chloride are important electrolytes that play a vital role in hydration, muscle contraction, nerve transmission.
  2. Calcium is a mineral that is important for development and maintenance of strong bones and also for nerve transmission, muscle contraction and hormone secretion. Milk, egg white, fish and yogurt are good sources of calcium.
  3. Zinc and magnesium meats and nuts dried fruits. Zinc and magnesium are crucial minerals for recovers the muscles.
  4. Iron is important for red cell formation like hemoglobin and myoglobin. Which carry oxygen around the body. Good source of iron includes seafood, beans, vegetables, dried fruits.

 Balanced Diet For Sports Person

Food is most important for human life. Without its endurance, strength and overall performance will be down. A balanced diet for sports person to optimize their performance at the gym or on the field. There are the following types of foods for the sports person :

Beans/legumes

Beans and legumes

Beans and legumes are the best plant-based protein for those who never eat non-veg. The black beans, kidney beans, pinto beans, lima beans are types of beans. It can also be added in a salad. Some cooking with beans and legumes add taste and health in your daily meals.

Salmon

Salmon

Salmon is an oily fish that helps to reduce the inflammation that can happen with continual athletic activities. It can be enjoyed in burgers, salads or pasta. Salmon fish oil is rich in vitamin A and D that enhances immunity and body strength.

Vegetables

vegetables

Green leafy vegetables like broccoli, cauliflower, spinach, and kale are rich in antioxidants, vitamins and minerals to boost your ability. They also contain a high level of iron, calcium and vitamins A, K & B 6. It helps to protect body inflammation.

Milk

milk

Milk is loaded with carbohydrates and protein. It is the best workout drink for muscles recovery. When carbohydrates and protein are consumed together muscles tissues repair themselves more quickly.

Sweet potatoes

sweet potatoes

Sweet potatoes are rich in vitamin A and C. It helps to remove free radicals from your body. Sweet potatoes are high in vitamins and mineral content and contain the level of manganese, iron, potassium, and copper are needed for healthy muscles.

Nuts

Nuts

Nuts are healthy fats and high in protein. They are easy to digest. Nuts are rich in fiber and antioxidants like vitamin E. In which anti-inflammatory nutrients are founds in nuts that make them great for bone health.

Bananas

bananas

Bananas are an excellent source of natural electrolytes, minerals and enzymes. Which need to be replaced after a sporting event or workout. Bananas are also high in potassium. Eating one banana regulate your fluid intake.

Pasta

pasta

When the body burns the fat and proteins. It must first convert them into carbohydrates for making the body work harder. Carbohydrates work as fuel for an active person.

Oatmeal

oatmeals

Oatmeals our best source of energy carbohydrates for sports persons. Oatmeals are high in fiber that helps you feel fuller.

Cherries

Cherries

Cherries help in preventing muscle pain after running. Many sports persons consume cherries as juice. This food provided the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise.

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Conclusion

Sports person have required a balanced diet with carbohydrates, fats, and protein. Diet depends on the performance of sports person and it also considers to reduce the internal or external injuries. Health is wealth is suits to the sports person.

Health plays an important role in their stamina for better performance. wealth depends on an athlete’s performance. Sports persons need a good quality of diet, fitness, and courage. Avoid alcohol and smoking. Sports persons important duties to take their diet on time.

Editorial Team

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