1. Whole grains-
Whole grain food such as cereal, bagels, pasta, and bread give good, long-lasting energy to the whole body. As the most important food group, we should eat many whole grain carbohydrates before a workout or an event.
2. Eggs/Lean meat-
Eggs are a good source of protein. Other protein sources will work as well, such as lean meat or dairy...The important thing is to get adequate protein before and after a workout. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.
3. Fresh fruits and Vegetables-
Fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. You should take in 435 milligrams of potassium for every hour you exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.
4. Calcium-Rich Foods-
Foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before a workout or an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.
5. Fibre-Rich Foods-
Fibre is the nutritional component that keeps you full and regulates the digestive tract. Many of the foods already mentioned include fibre, but it is important for you to know which foods help you regulate fibre levels. Examples of fibre-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fibre is to add 5 to your age. For example, a 10-year-old needs about 15 grams of fibre daily. After the age of 15, you need 20-25grams of fibre a day.
