Basic nutrients an athlete’s diet
The diet of the athletes need more control over the quality and quantity of food to meet basic nutritional requirements. We have seen the monstrous diet of Michael Phelps, who consumes no less than 10,000 calories a day!
To build muscles, an athlete’s diet should contain the following nutrients:
Protein: essential nutrient that is found in eggs, red meat, fish, milk and derivatives. The ration will vary with the type of training you do, but rest assured this is the basic fuel because it helps the growth and strength of muscles.
Carbohydrates: this nutrient provides energy for training and supply of glycogen is the first thing that turns the body to support the effort, for this reason it is essential to carbohydrate consumption, like rice, pasta, breads, seed, sugary cereals. Ideally, they are integral to also take the fiber and does not accumulate as fat in the body.
Vitamins: the nutrient involved in energy production and health of muscles and bones, so it is important to include in the diet, either in fruits and vegetables. You should consume a day, various fruits and vegetables, especially the 5 colors for different groups of vitamins.
Minerals are present in fish, fruits, vegetables, legumes and vegetables. This nutrient keeps the electrolyte level in the body, and according to their stability, can prevent or cause cramps, soreness and injury during training.
Fat: especially an athlete will choose monounsaturated fats, which are the healthiest and help the cell function and cardiovascular health.
Remember that all these nutrients must be present in your daily diet, balancing rations, respecting the food pyramid, which has always vegetables, fruits, cereals and meats are more important than fat.