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This will help to avoid sudden energy losses.
One the reasons for sports people to maintain energy levels is it helps their metabolic efficiency.
Failing to eat and drink properly will definitely result in fatigue and adaptive thermogenesis.
It`s extremely important for people who participate in sports to eat small meals frequently as well as increasing water intake in order to sustain proper hydration levels and avoid systemic shifts.
A nutritional plan which includes a pre-game meal, a post-game meal, including sports nutrition and supplements like vitamins and minerals is definitely a good idea.
Try to make the pre-game meal consist of about 70% carbohydrates which will help to maintain high energy levels.
This will help in preventing blurred vision or dizzy spells.
Carbohydrates are what is needed to maintain blood sugar levels preventing impaired muscle function.
Ideal foods for a pre-game meal would be whole grain bread, pasta, cheese and salad.
It is essential to take in fluids like apple juice and water.
If possible it`s important to eat this meal two hours before exercising.
Drink a sports nutrition drink that contains carbohydrates during the game.
Carbohydrates play an important role in sports nutrition along with protein which makes up 45% of the body's mass.
By increasing energy intake from carbohydrates this will automatically improve protein utilization.
Foods like eggs, fish, poultry, meat, legumes and cereal contain high sources of protein.
Muscle mass will increase considerably with the intake from lots of fluids.
Fluids should be consumed 2 hours before, during and after physical activities as well as with and between meals.
The "B" group of vitamins help to increase energy, metabolism and muscle function.
Foods that carry vitamin B are cereals, wheat germ, wheat bran, green leafy vegetables, legumes, peanut butter, salmon, pork, liver and milk products.
Bean sprouts, fresh fruit and fruit juices are rich with vitamin C.
Vitamin C assists in the performance of an athlete.
Excessive exercise creates extra stress on bones so calcium is vital in sports nutrition.
Cheddar and cottage cheese, tofu, yogurt, collard greens, broccoli, orange juice, salmon and sardines all contain high contents of calcium.
Iron helps to increase blood volume.
This is important since anemia is common among athletes.
Breads, pasta, spinach, red meat and liver are good foods for increasing blood levels.
The consumption of two to four hundred calories of carbohydrates right after a sport activity and then again in a couple of hours would be ideal.
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