[This is a guest post by Marcus James a sports & fitness writer]
It’s no secret that nutritional demands of athlete are far different than that of a regular person. To stay on top of your game, an athlete needs to keep his fitness and body in top shape. Due to the amount of physical effort that an athlete puts in, he needs high nutritional value food to replenish his body.
The calorie requirements of athlete are significantly high and bulk of the nutrition needs to come in form of carbohydrates. Here is a list of top 10 foods that an athlete must incorporate in his diet plan:
Foods for athlete nutrition
Potatoes:
Potatoes have truck loads of carbohydrates and one of the best sources of energy for athletes. The best part about potatoes is that it can be consumed in many different forms and it is easy to incorporate in your diet.
Milk:
Milk is an essential component that should be part of any athlete’s diet. Low fat milk is ideal for athletes and it is a good source of both protein and carbohydrates. It is a good source of high quality protein that is required by the body to repair the wear and tear after the exercise routine. Also, it is a great source of calcium and vitamin D, both important for strong bones.
Soybean:
Soybean is rich in protein and complex carbohydrates and is known as a great recovery food for athletes. Soybean is the only complete source of plant protein, containing all the amino acids that are necessary for repairing and building muscle. Soy also contains phytochemicals that boosts up immunity. Soy can be consumed as tofu, soy milk, textured soy proteins, soy butter and soy-nuts.
Nuts:
Nuts are a rich source of Vitamin E, which is good for the health of your heart and it also helps in reducing some of the muscle damage during exercise. Nuts are also filling and satisfying as they contain monounsaturated fat. It can be consumed raw or in form of nut butter.
Seafood:
Seafood is a great source of Zinc and Protein. Some fishes are also rich in Omega-3 fatty acids, which is vital for heart health and helps boost fat burning.
Bananas:
Bananas are rich in potassium and are also a good source of carbs. Potassium helps in speeding up the recovery of muscles after a workout. Also, banana is quickly digested by the body to give you that quick boost of energy you need as a sportsmen.
Eggs:
Eggs are known as a complete meal. It is one of the richest sources of protein. Also, if you do not have a cholesterol issues, then consuming egg yolk is not a problem for an athlete as it is a good source of energy.
Steak:
Athletes need strength food and Steak is something that is important to provide the necessary protein. Steak contains natural form of creatine, which is important for muscle building and repair.
Oatmeal:
Oatmeal is a great dietary component for athletes as it slows down the absorption of sugar. Delayed absorption allows athletes to maintain proper energy levels for maximum performance.
Protein Supplements:
One may wonder why protein supplement should be considered food. But for an athlete, a high concentration of protein supplement ensures that high requirements of protein and calories are met. Its quick absorption provides timely nutrition to athletes, especially before and after a session of workout.
Author Bio- This post has been written by Marcus James. He loves to write tips about sports and fitness expert. He prefers and also recommends protein foods for a bariatric diet.
