5 Vital Nutrients For An Athletic Body
- Tavishi Dogra
Updated : January 20, 2022 05:01 IST
Are you planning to add supplements to your diet? Beware! Do not take protein supplements without a doctor's advice.
Meal plan for the athletic body type: A healthy diet is essential for living a healthy life. But we all have different dietary requirements according to our jobs. For example, a player's diet plan is different from an employee working all day at the office. A balanced intake of vitamins, minerals, carbohydrates, proteins, fats, and fluids is essential for players. If you are a sportsperson, you can balance your nutrition by adding fruits, vegetables, whole grains, dairy products, lean meats, beans, and essential fats to your diet. Here is all you can do to replenish your body with a perfect diet.
Ideal nutrients for players
- Water: Drink plenty of water. However, drinks with electrolytes (sports drinks) are better than plain water, so you can also have more of those after consulting an expert. You can also make an ideal drink by adding a pinch of salt and 2-4 grams of glucose to l00 mg of water.
- 60-70% calories from carbohydrates: Athletes should mainly include carbohydrate-rich foods such as potatoes, brown rice, pasta, chapattis, bread, etc. Carbohydrates work to give strength to the body immediately.
- 18-28% calories from fat: One gram of fat equals nine calories (mention source) and takes longer to digest. Fat has more energy than all nutrients, but it does not give strength immediately.
- Starch and Fibre: Starch and fibre take longer to digest and can be used as energy sources. Starch-rich foods are cereals, pasta, etc. and fruits contain a significant amount of fibre.
- 12% calories from protein: Protein reconstructs the body's damaged cells so sportspersons can ingest them. Milk and milk products contain a sufficient amount of protein.
Athletes need more calories in their diet. The athlete should consume 3 thousand to 3500 calories daily (mention source). Carbohydrates and protein should also be taken in plenty to maintain energy levels and build muscle. Good sources of protein are chicken, fish, sprouts and soybeans as well.
Disclaimer: This content, including advice, provides general information only. Always consult your physician or an expert for more details. Slurrp does not claim responsibility for this information.