Each nutrient has a specific role, not only to provide energy and strength but also to provide flexibility to achieve better performance in sports. Below are the principles of nutrition in sports.
Enough energy means enough calories for all activities of the body and helps maintain body weight at an ideal level.
People who play sports, especially sports (badminton, swimming, ball games, aerobic, gymnastics, etc.) will naturally need more energy than mental subjects (chess, chess General, etc.).
Enough nutrients and a balance between substances
Because there is no one food that contains all the necessary nutrients for the body, we need to eat a variety.
You need to eat more than 10 type of food in each main meal, 15-20 foods per day with 6 food groups and a balanced ratio.
Protein should account for 15-20% of the diet energy, including animal and plant proteins such as lean meat (beef, pork, chicken, etc.), fish, eggs, seafood, tofu, beans, seaweed, etc. This is an important group for sports success, helping to synthesize new tissue (muscles, etc.), repair and repair old damaged tissue.
Sugar makes up 60-70% of the diet energy, from rice, noodles, pasta, bread, corn, potatoes, etc. This is the main source of energy for athletes.
There should be a plan to provide regular sugar powder to enhance endurance and endurance. The lack of this substance will make the player sleepy, less focused, tired early, reduce achievement and recover slowly.
Fat accounts for about 20% of the diet energy. You should choose vegetable oil, nuts instead of fat, butter. This group supplies fuel mainly for lower, medium and longer-term intensity maneuvers.
Vegetables and fruits
Each day, you need about 400g of assorted vegetables and 200-300g ripe fruits. This group provides the body with vitamins, minerals and fiber that help the body metabolize substances, increase resistance and be healthy.
Milk and dairy products
Milk, yogurt or cheese will help supplement calcium for strong bones and reduce injuries.
You need to actively drink enough water before, during and after the competition to compensate for the amount of water and electrolytes lost through sweat if any, help cool the body during high intensity exercise.
If exercising for more than 60 minutes, you should use sports drinks to maintain electrolyte balance, provide a little more energy to the body.