Sport Foods

By Mohamed Idow

About sports food

Five goals of sport nutrition

1. Mix it up – Eat a varied and well-balanced diet that supplies the right amount of energy and essential nutrients.

2. Fuel up – Eat plenty of carbohydrate-rich foods such as cereals, grains, bread, pasta, rice, fruit and vegetables.

3. Strive for five – Eat at least five portions of fruit and vegetables a day; fresh, frozen, dried, canned all count.

4. Refuel – Start refueling with carbohydrate foods and fluids as soon as possible after exercise.

5. Think fluid – Ensure you are well-hydrated by drinking throughout the day as well as before, during and after exercise, as appropriate.

Fuel up – carbohydrates No matter what your sport, carbohydrates are vital for the best performance. Exercising muscles rely on carbohydrate as their main source of fuel. The amount you need will depend on your training programme and dietary goals. In general, the more intense the training programme, the more carbohydrate you need to include in your diet. A diet low in carbohydrate can lead to a lack of energy during exercise, early fatigue, loss of concentration and delayed recovery.