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Diet for sportsman
which maharastrian food is good to keep fitness for sportsman?
(11 Dec 2007)
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Sportsman Diet
Nutrition is the most important complement of any physical fitness program and it is accepted that a balanced eating style is an integral part of any fitness or sports program. The main dietary goal is to maintain adequate nutrition to optimize health and fitness or sports performance. An athlete's energy and nutrient requirements vary with weight, height, age and sex and the metabolic rate and it may vary with the type, frequency, intensity and duration of training. Because of emotional and physical stress of training and competition, combined with hectic travel schedules affect dietary intake, adequate caloric and essential nutrient intake must be planned to meet the requirements for training and fitness.
Depending on the training regimen, athletes need to consume ideally 60 to 70% of the calories from carbohydrates. The remaining calories are obtained from protein which is 10 to 15% and fat which is 20 to 30%.Glucose can be obtained from the exercising muscles from the glycogen stores. Certain sports foods that are rich in carbohydrates are useful. Sports drink or sports bar or shakes are carbohydrate rich and can be consumed before and after the exercise performance. Carbohydrates with moderate to high glycemic index can be consumed after the exercise. Diet with high glycemic index like glucose, maple syrup, carrots and corn flakes can promote high glycogen storage in 24 hours of recovery of strenuous exercise. Consuming more protein that a body needs is not advisable. When athletes have more protein then the body may compromise with the carbohydrate intake and may affect the body's ability to train and compete at peak levels.
No attempt should be made to consume more fat than usual. Fat should be restricted as it can affect the performance during the events. Because of training and work schedule, they may not be able to have three balanced meals and may rely on snacks than the meals and these snacks may be less dense than the meals, the need for vitamins and minerals occurs if the person is suffering from any deficiency. Fluid is most important to compensate for the loss of fluid through sweating, respiration and losses from the kidneys and gastrointestinal tract.
In a Maharashtrian cuisine, wheat, rice, sorghum, lentils, vegetables and fruits form the important part of the diet. The individual can have wheat tortilla or sorghum as a cereal that can provide high amount of carbohydrates. This can be consumed with Stuffed Eggplant, Potato Vegetables or Jackfruit Vegetables and ample amount of curry.To replenish the fluid loss, soups like tomato soup or garcinia indica soup can be consumed. Healthy snacks are recommended. Snacks like vegetable wheat semolina, mixed sprout vegetable bun, mix flour tortilla or rolled cutlet can be efficient for maintaining the quality of diet. Though sweet dish need to be checked especially due to the addition of clarified butter, it can be consumed rarely and in sparse amounts. Some of the sweets like milk sweet dish, sweet tortilla may be recommended but in small quantities.Apart from the diet, health drinks, energy bars, energy shakes and protein hydrosalates are essential to maintain an optimum health and to perform well in the sports events.
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answered by A V on 6 Jun 2008, 6:18:47
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