There are a lot of food that every racer has to eat on a day before the event to ensure peak performance. These are:
1. Whole grains – whole grain products such as grain, bagel, pasta and bread provide a good, long-lasting energy for the whole body. As the most important food group, athletes need to consume a whole lot of glucose carbohydrates before an event
. Peanut butter peanut butter is a good source of protein and essential fats and is easy to transport and eat on the go. Other protein sources will also work, such as lean meat or dairy products; the important thing is to get the right protein before and after work. The protein helps the body maintain aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking the protein from lean tissue. Appropriate protein accelerates recovery and helps in actual performance situations
3. Fresh fruits and vegetables – fresh produce is an excellent way to get vitamins and minerals that help your body function normally. They are generally greasy and contain plenty of energy for the body during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates body water levels and stabilizes muscle contraction. Low potassium levels can lead to muscle spasms and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate the potassium intake because it may result in too much heart attack. Athletes need 435 milligrams of potassium for each hour. Although potassium does not support actual performance, it accelerates healing and is considered as one of the most important supplements to practice.
Another advantage of fruits and vegetables is iron. Chickpeas, spinach, asparagus, broccoli, apricots and figs are a good source of iron that nourishes fatigue, headaches, lack of stamina, and enhances the immune system. Athletes are generally at risk of anemia, because there is too little iron in the blood because of the amount of iron used during movement. The recommended daily intake is 6 to 11 milligrams, the number is easily accessed by eating leafy green vegetables or vitamin C rich foods.
4th Calcium-rich foods – foods like cheese, yogurt and milk contain the necessary calcium that produces strong bones and protects athletes from injuries. These dairy products are also a good source of protein, but they have to eat well before an event, as it takes some time to process. If the body does not tolerate the dairy product, supplements should be included to ensure that athletes are given the recommended 1000 mg daily intake. For example, a cup of skim milk gives 300 milligrams of calcium.
5th Fiber-Rich Foods-Fiber is a nutritional ingredient that fully retains athletes and regulates the digestive system. Many of the aforementioned foods contain fibers, but it's important for trainers know which foods can help athletes regulate fiberglass. Fiber-rich foods include whole grains, apples, berries, almonds and legumes. An easy way to determine the amount of fiber you need to add 5 to your athlete's age. For example, a 10-year-old athlete needs 15 grams of fiber a day. After 15 years of age, athletes need 20 to 25 grams of fiber per day.