A Right Diet For An Athlete!

A person, in order to be a successful sportsman or sportswoman, needs to take good care of his or her diet plans on a daily basis. They need more energy, proteins, vitamins, calories, minerals, carbohydrates and fats than other people, who are not involved in sports. Also, the requirement of energy varies in a different sportsperson.

On average, a sportsman below 30 years of age needs 3000 Kilocalories of food whereas those beyond 30 years need 2800-3000 Kilocalories of food daily. 

The different requirements in the diets of a sportsman are explained as follows: 

1. Carbohydrates - It is found in whole grains and fruits. Also, the diet should comprise of foods rich in fiber.
    
2. Proteins - Proteins are the building blocks of the body which is why a sportsperson need it the most. It builds their immunity and increases the ability of the body to handle physical stress and strain. It is found in chicken, fish egg whites, milk, yoghurts, beans etc. 
    
3. Fats - They are required for the proper lubrication of the bones. They also help in the absorption and transportation of fat soluble vitamins. Have foods with saturated fats like nuts, olive oil, fatty fish, low fat milk and low fat dairy products.
    
4. Vitamins & Minerals - Adequate amount of vitamins maintain the health and integrity of the cell bodies in the body. It also fights against stress by destroying a few unnecessary substances in the body and increasing antioxidants.
    
5. Hydration - Proper hydration of the body is essential for a sportsperson in addition to other necessary nutrient requirements since it increases the functionality of the person. This is because proteins might result in constipation in the body the effect of which is nullified by the supply of adequate amount of water.
    
6. Fiber - Apart from these, foods rich in fiber are also required since the presence of an adequate amount of fiber in the body helps in having a regular bowel movement in a person.
    
7. Salt intake - Salt is an important ingredient in the diet of the sportsperson since salt is the key source of sodium which has contribution towards keeping one healthy.