An athlete needs to be vigorous always and for that reason he or she should go after a proper sports nutrition program. It means that the ratio of carbohydrates, protein, fats, vitamin and minerals should be accurate. A health related problem takes place while there is something less or excess. Nearly all competitive athletes know that all foods do not have equal calories. Hence, it will be better to choose the suitable ones according to an athlete health profile. To get some great free advice, you can always consult someone you know who is learning how to become a nutritionist.
Carbohydrates
Athletes get utmost benefit from the carbohydrates. In fact, carbohydrates provide just about 40 to 45 percent of the entire energy or calorie requirement in the body. So, this is the first as well as the foremost part of the sports nutrition for an athlete. According to the health experts, carbohydrates provide more energy than other source of foods for each unit of oxygen consumed in the body. Thus, it helps to keep one energetic for a long period. Major benefit of consuming the carbohydrate foods is that the utilization of carbohydrates increases according to the work intensity level.
Cereals¸ potatoes, spaghetti, lasagna and other grain products are the source of the complex carbohydrates. Simple carbohydrates come from honey, milk, sugar and fruits. One of the best sides of carbohydrates is its breaking down into glucose. Then the glucose converts into glycogen and stores in the muscle. Eight ounce low fat milk, eight ounce orange juice, one wheat toast, one or two bananas, eight ounce apple juice can be good sources of carbohydrates. A Gluten Free diet will not impede carbohydrate intake.
Proteins
Protein takes the next place just after the carbohydrates regarding the sports nutrition. An athlete needs a strong body and for that reason he or she needs to build enough muscles. Here the protein plays its role. There is no doubt that protein is the main source of building muscles. It helps to gain 15 to 20 percent of total calories in the body. 200 gm chicken, 150 gm meat, 150 gm fish and 2 or 3 eggs provide good amount protein you can take. But, never consume these all together. Beans, nuts and seeds are vegetable source of protein. These vegetables can be consumed daily for having a good result.
Fats
Many people think that no fats should be there in the body. But they are absolutely wrong as it is an important part of human diet chart. It is fact that the fat should be in least amount in the body to keep it fit and healthy. Fat provides near about 12 to 15 percent of the entire energy. Butter, cheese, cookies, cold coffee, sweets are good source of fat that can be taken. One or two of these foods need to be consumed in a very low quantity. Fried foods are also an imperative source of fat. But athletes should avoid it due to indigestion troubles.
Vitamin and minerals
A perfect sports nutrition chart cannot be prepared without listing the vitamins and minerals. Milk, cheese, salad greens, soybean oil, brussel sprouts, margarines, canola oil, eggs, broccoli, cabbage, spinach, carrots, nuts are good sources of Vitamin A, Vitamin B and minerals.