The Key To Successful Recovery, Body Protection And Sports Nutrition

Restoration, Protection and Nutrition Board Sports

Food gives us energy and fuel physical activity. Not eating enough can cause a decrease in the level of energy and endurance and, in the world of sports, can cause a painful loss. This is why athletes learn quickly to pack an extra energy bar just in case.

But food is not only good as a source of energy for our muscles. They also have the substances that promote health, enhance our immune diseases, promote tissue repair, protect cells from damage, protect against cognitive decline associated with age and increased cancer resistance, and other diseases, which are all essential to maintain its performance and longevity in the sport. These protective substances commonly known as phytochemicals.

Phytochemicals, although it does not provide any energy, vitamins, or minerals, is still an important component of nutrition sports athletes. Phytochemicals means chemicals from plants. " Vegetables and fruits because it is a very good source.

Color means of protection

Colorful vegetables and fruits have a level of phytochemicals. In most cases, the skin of colorful fruits and vegetables have the most concentrated source of protective nutrients.

A U.S. National Cancer Institute Program (www.5aday.com) using color categories, highlighting the protective compounds are dominant in every color of the fruit or vegetable.

RED

Red fruit maintaining heart health, memory function, decrease the risk of some cancers, and ensure the health of the urinary tract. Lycopene and anthocyanins are available in red fruits and vegetables. Lycopede reduce the risk of some cancers, heart and lung disease. Anthocyanins help protect against heart disease by preventing blood clots. Both can slow the aging process of cells.

ORANGE / YELLOW

Beta-carotene is abundant and orange-yellow substance. This is an antioxidant that helps reduce the risk of cancer and heart disease, maintain eyesight, helps boost the immune system, and enhance repair of damaged DNA. With Vitamin C, bioflavonoids are also contained in the yellow and orange fruits and vegetables, help reduce the risk of cancer, strengthens bones and teeth, heal wounds, keep skin healthy and reduce the risk of heart attack.

BLUE / P URPLE

Anthocyanin and phenol make blue and purple fruits and vegetables. Research tells us that they can help reduce the risk of cancer, heart disease, and Alzheimer's disease and may have anti-aging effects.

GREEN

fruits and green vegetables is one of the best sources of lutein. Lutein helps reduce the risk of cataracts and degeneration mascular, which can cause loss of vision. green vegetables are also rich in sulforaphane, isocyanate and indoles which inhibit the action of carcinogens.

WHITE

Allicin, found in garlic, green onion, and garlic, helps control blood pressure and cholesterol. Looks like this is also increasing the body's ability to fight infection. Cauliflower contain sulforaphane, and mushrooms contain selenium. They also fight cancer.

Because they protect your body from injury, disease and aging too fast, colorful vegetables and fruits should be first in mind when buying food to maintain good nutrition sports.

Essentials for fast recovery

appropriate rehabilitation is also a major concern in sports nutrition. Enough rest and sleep allows the body systems to recover from training stress and make you stronger and faster. Training can be maximized profits, the recovery process to be accelerated and improved performance by the right foods and liquids after exercise.

Fluid replacement

Timing is everything. After cooling at the end of each exercise, rehydration should be a priority. Drink enough to replace the fluids you sweat out. It is true that after the exercise of the most receptive to replenishing muscle glycogen stores.

This time, blood flow increases and muscle membrane more permeable to glucose and insulin effects that enhance the synthesis of glycogen. During this glycogen window "" (which lasted up to an hour) to fill muscle glycogen up to three times faster than any other time.

Both carbo-loading

High-carb foods and beverages are best for fast recovery. Include protein with meals (4:1 ratio of carbohydrate to protein) increased repair and replacement of muscle glycogen.

Amount of food you need depends on the extent of depletion of glycogen stores. How much food you need depends on all the activities you exhausted your glycogen stores.

For at least two hours of exercise, sports nutritionists recommend that about 1 to 1.5 grams of carbohydrate per kg body weight within 15 minutes after stopping exercise and every two hours before your next meal complete. That is about 50-120 grams or 200-480 calories from carbohydrates for most athletes. "


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