Paying attention to the foods before playing sports is not the only thing you should do. You should also pay general attention to how you feed your body. Taking into account the essential nutrients that will help you improve performance. For this reason, in this post, we will review the foods that you should not leave behind.
In general, your diet should be as complete as possible. This will help your body perform at its best while doing sports. However, you must adapt the caloric intake and nutrient intake according to physical activity. Ideally, incorporate all the food groups. Except if you have a special diet due to some intolerances.
From vegetables, greens, and fruits you will get minerals, fiber, and vitamins. On the other hand, from rice, fruit or cereals you will get carbohydrates. These are very necessary for training and you cannot stop including them. If we talk about healthy fat, it is obtained from extra virgin olive oil.
Also from nuts and different proteins such as eggs or fish. In fact, you can substitute these for some legumes. After clarifying this, we will mention different foods below. These will help you improve your athletic performance and we will give you a brief explanation of why.
Banana – Foods
Banana is the main food that we associate with the correct diet while we exercise. Because the way it fully optimizes performance has become popular. It also reduces fatigue. In addition, the high potassium content makes many people consume them during their daily routines. Even lower your chances of cramping.
Nuts are high in omega 3. However, if they are not your favorites, you can change them for other nuts. In general, this food is a perfect source of energy. It is recommended for people who do high endurance sports. Also, it has anti-inflammatory power. Therefore, you can avoid injuries and considerably reduce fatigue.
Lentils – Foods
Legumes provide complex carbohydrates. In addition, they are an excellent source of protein and help to preserve muscle mass. Lentils have high iron content. But if you prefer, you can change them for beans or chickpeas. Because both contain essential amino acids for the body.
Noodles – Foods
Before a race, athletes choose to eat noodles. Because they are easy to digest carbohydrates. Easy digestion allows energy to be recovered to a great extent. In addition, the whole grain versions offer vitamin B and fiber content. However, there are other people who prefer not to eat these foods before a competition. In order to avoid gastrointestinal discomfort due to the high fiber content.
Oatmeal is the cereal with the highest fat content. However, this fat has a cardioprotective effect thanks to omega 6. Oatmeal is also an excellent option due to its high content of B1 and minerals such as magnesium. Also, potassium and phosphorus are necessary for proper muscle contraction.
Salmon is another of the foods that we recommend. Ideally, eat 2-3 servings of fish a week. But include bluefish in one of them. For example, sardines or salmon. Olive oil, fish, and nuts have essential fatty acids. All these our body does not generate on its own. So they are a great contribution to our body.
Avocado – Foods
You have surely noticed that avocado always carries a fat label. The same happens with other foods. For example, bluefish, sexual fruits, or oil. However, this fat is not harmful, on the contrary, it brings many benefits to our body. It is advisable to eat avocado without fear but in a moderate way. On the other hand, this food has a lot of potassium like the banana. Also, it helps prevent cramps.
If you’ve had an intense exercise routine, dates will suit you wonderfully. Because they provide simple and easily absorbed carbohydrates. It also provides our body with vitamin A and B3, iron, calcium, and potassium. Also, just 2 or 3 dates during one practice are enough.
Sports performance is the relationship between sports practice and the resources used. For this reason, if you want to increase it, you must take advantage of each resource. On the other hand, within this influence material and technical aspects. Also, performance can be measured and this is fundamental for evolution.
Factors that influence sports performance
The most outstanding athletes work with different professionals. These help them improve their athletic performance. For example, psychologists and physical trainers. Fitness is very important. But there are other factors that influence this process such as psychology. On the other hand, you have to take into account external circumstances. As in the case of bad personal relationships in team sports.
Similarly, a cyclist can significantly decrease his performance by the equipment he uses. If he has a broken bicycle, he will not be able to perform at his best. The same goes for a runner in an environment that is too cold or too hot. In general, performance is conditional on:
- Psychological factors: Lack of self or external motivation. Also the absence or presence of the public, among others.
- Circumstantial issues: For example, music, weather, or the condition of the equipment.
- The personality
- Health status
- A good or bad diet
- All technical and tactical skills
- Finally and the main one, the physical capacity.
How is athletic performance measured?
Currently, there are different ways to measure physical performance. However, one of the simplest is heart rate variability. We can measure this ourselves using a heart rate monitor. On the other hand, if we want a more precise analysis, we can resort to a stress test. This will allow to objectively measure sports performance and complete evolution. All this through the following parameters:
- Aerobic and anaerobic thresholds
- VO2 max
- Also, the consumption of oxygen or VO2
- Maximum heart rate
Maximum heart rate
This refers to the maximum rate that the heart can beat. Sometimes when it is reached, it is held for a few seconds. On the other hand, a higher FCM value does not mean a better physical condition. However, it is important to understand that the FCM cannot be modified. With training what is achieved is to keep the values close to the maximum. But this is going to vary according to age and genetic factors.
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