Nutrition is very good for health, especially for sports activists. There are two types of sources of nutrients that can be consumed for the body, nutrients derived from natural ingredients and artificial nutrition in the form of supplements.
On this occasion we will discuss the source of nutrients derived from natural ingredients, this is certainly because it is healthier and without side effect.
Natural sports nutritionHere are the various sources of nutrition, which can be chosen by sports activists, to perfect work and sports activities.
Carbohydrates as an energy sourceAs a nutrient provider of energy for the body, carbohydrates are beneficial to heart health, and also serves to fill the body's 'fuel tank' i.e liver glycogen and muscle glycogen. Select carbohydrates based on different Glycemic Index (GI) values to obtain optimal benefits.
When the main meal (breakfast, lunch, and dinner), to fill the energy and maintain health, choose low-GI carbohydrate is worth as a main dish.
At the main meal (breakfast, lunch, and dinner), to fill energy and maintain health, select low-GI carbohydrates as the main food.
As a light snack, as well as nutrition when and after completion of the exercise, select medium-high value GI carbohydrates which are relatively easy to digest to prevent hypoglycemia, and to speed up the recharge of energy into the body (glycogen resynthesis), so that the body is not too limp.
Low GI Carbohydrates:Brown rice, white rice (long grain), porridge, pasta (spaghetti, lasagna, Macaroni), corn, cassava, potato, moesli.
Medium-High GI Carbs:White bread/wholemeal bread, hamburger buns, croissants, muffins, pancakes, corn on the cob, boiled potatoes, oatmeal, whole grain cereal, crackers, rice cake, honey, apples, bananas, oranges, watermelon, kiwi, papaya, mango, and raisins.
Expand Drinking WaterDehydration is the main enemy of sports activists. 2% dehydration decreases 5-10% bodywork and also concentration.
Drink at least 1.5 L per day or more for sports activists. See the urine color to know the body's water content. Urine bright colors good body water content and urine of cloudy color body water content are less.
For more than 45 minutes of exercise, refine drinking patterns by consuming sports drinks, isotonic or fruit juices containing carbohydrates and electrolyte minerals.
Protein For Muscle RestorationProtein has a unique function which can not be replaced by other nutrients namely to treat and build tissues and body cells.
For sports activists, protein is also useful for repairing damaged muscle cells after a strenuous intense sporting activity.
Choice of protein sources: beef, chicken breast, fish meat, egg, green beans, red beans, soybeans, and almonds.
Choose Healthy FatBesides useful to add the taste of cuisine the fat works in the absorption and transports fat-soluble vitamins such as vitamins A, D, E and K. In addition, fat also functions in maintaining and regulating the body's hormone work.
Good dietary fat, for the health of sports activists, is to reduce saturated fat intake (saturated) and increase the consumption of unsaturated fat (unsaturated) especially rich in Omega-3.
Consumption of Omega-3 fats at least 3 times a week, to maintain heart health and also increase endurance and stamina. Choice of unsaturated fat sources:
- Tuna fish
- Fish oil
- Olive oil
- Sunflower oil
Vitamins / Minerals / AntioxidantsWithout the addition of supplements, get vitamins/minerals/antioxidants that benefit the body from natural sources. The main minerals of the body such as sodium, potassium, chloride, calcium, and iron are contained in various types of meat, liver, seafood, milk, fruits and also various kinds of vegetables.
Vitamins A, B6 and B12 are mostly contained in milk, cheese, fish, and eggs. Vitamin C is widely contained in fruits and vegetables, and vitamin E is widely contained in vegetable oils such as olive oil, or dark green vegetables.
For jogging and cycling activists, who love to explore the city crowd, choose fruits and vegetables brightly colored antioxidant-rich, or diligently consume green tea. Antioxidants are useful for counteracting free radicals, which can accumulate excessively in the body, from too often exposed, in polluted environmental conditions, or smoke cigarettes.