Feeding Performance In Sport

Appropriate food and the traditional drink recipe choices can maximize the benefits of exercise. Also, overcoming the various risks that arise during physical activity. Some of the following healthy foods not only boost performance while exercising but also support your diet program.

  1. Coffee.

Runners love coffee because it can increase stamina. “Researchers suggest that caffeine in coffee improves physical endurance and stamina, while long distance running feels lighter for it,” explained Molly Kimball, R.D., a dietitian at Ochsner’s Elmwood Fitness Center, New Orleans.

Drinking hot or cold coffee, half an hour before starting exercising. But if your digestion is problematic, back it up, drink coffee one hour before physical exercise. In addition to coffee, green tea also provides the same benefits. May add milk but avoid the sugar that can eliminate the benefits of caffeine in this drink.

  1. Ginger.

After a fairly severe physical exercise, usually, complaints such as muscle pain often appear. If the pain becomes more intense, ginger can be a cure. Studies show the consumption of half a teaspoon of herbs or roots, a day after a strenuous exercise will reduce muscle pain 25 percent. Herbal plants such as ginger can be an option because it contains painkillers such as gingerol and zingerone. Research recorded in the Journal of Pain mentions that ginger is more effective in overcoming muscle pain. Add a few pieces of ginger to the tea or use ginger as the marinade in the chicken.

  1. Apple.

Apples contain keratins (one of the active substances flavonoids) that can increase the energy metabolism that affects the body’s resistance. Studies show supplements with keratin content help beginner cyclists improve their performance 13 percent higher. But to get this benefit (according to the dose of the supplement), you should consume a ton of apples. But you do not need to torture yourself, just by eating apples routinely as a snack, this habit can help you improve your performance in exercise.

  1. Tomato juice.

Recent studies in the journal nutrition say drinking five ounces of tomato juice for five weeks can reduce the risk posed by free radicals from the impact of high-intensity cycling activities. The antioxidant content of the tomato keeps the body fit and ready for cycling the next day.

  1. Green vegetables.

A salad is not only good for the diet but also powerful to overcome muscle damage. People who eat three ounces of salad per day for eight weeks before exercising can reduce the risk of post-physical muscle damage. British Journal of Nutrition shows green vegetables rich in nutrients such as beta-carotene and vitamin E good for muscles and can help speed up muscle recovery.

  1. Cherry juice.

Kimball says inflammation is a scourge of muscles, which can cause pain and swelling. This affects performance for the next physical exercise. Cherry fruit can reduce the suffering of this muscle.

“Cherry fruits are rich in polyphenols such as flavonoids and anthocyanins, which can reduce inflammation,” Kimball explains.

Researchers in the UK revealed athletes consume concentrate from cherry fruit setup day for a week and two days after strength training body. These habits make their muscles recover faster after exercise. You can imitate this good habit, with more diligent cherry juice every morning.

  1. Bananas.

Some people like to consume energy drinks before exercising. But for those who do not like the sweet taste, you can supply energy with bananas. Eat bananas before doing a running or cycling sport. Research from Appalachian State University shows the consumption of bananas can increase energy intake to help performance when exercising.

The carbohydrates contained in bananas are easily digested. It also contains vitamin B6 which is also important to improve performance during exercise. Potassium content in bananas can also prevent muscle cramps. Natural sugar content in bananas is also safer for the body. We recommend consuming a half portion of bananas large size every 15 minutes for the duration of exercise more than one hour.

  1. Tubers.

A recent study recorded in the Journal of the Academy of Nutrition and Dietetics found that eating seven ounces of roasted tubers was 75 minutes. Read More