Playo
 
Playo Playo

Your Sports Community App

PLAYO
  • Home
  • Badminton
  • Football
  • Cricket
  • Tennis
  • News
Home Fitness and Well-being Looking For Some Nutritional Advice? We Have A Handful For You!
  • Fitness and Well-being

Looking For Some Nutritional Advice? We Have A Handful For You!

  • January 8, 2020
  • Kameswari Kovvali

Looking For Some Nutritional Advice? A slim body isn’t an equivalent to how great nutrition is. Your body cant’s run without proper fuel. Nutrition is that right fuel. The study of nutrition began in 1839, and these rules are updated every five years. 

While athletes require more protein than the average person, the recommendation for daily protein intake is the same for both genders, 0.8 grams/kg, and is dependent on body size and activity level.

Prepare an eating plan to meet the physical demands of your body. Dietary fat, dietary protein, carbohydrates are the key to repair your muscles after high-intensity practice sessions. 

Read more5 easy to learn sports you must try | Playo

Unlike normal people, you must have 5 servings a day. Each serving must be the size of a baseball. Plan each serving by including at least one food from each category given below.

Eating before your workout and after is essential. Intake of chocolate milk, low- fat cheese slice, protein shake, sandwich with lean meat/egg, a cup of berries is a better option. This will reduce muscle soreness and fatigue. 

Stay hydrated because a decrease in 2% of your water level in the body will lead to negative performance. Avoid sports drinks and 100% fruit juices because of their sugary content.  Energy drinks are a strict NO. 

Read more6 shocking benefits of playing chess | Playo

Add a pinch of unrefined sea salt to 1 Litre of your water bottle to prevent excess loss of salts due to sweating. Season your meals with this salt if you suffer from cramps. Radishes, bell peppers, celery are other hydrating foods.

Usually, we need to digest food to get the energy out of it avoid cramps, bloating and gas. The best fix is to chew your food 25-50 times so that it mixes with saliva in your mouth. You can also opt for a digestive enzyme or probiotic for proper digestion.

In case of injuries, focus more on proteins, calcium, and vitamin D. Consult your doctor for the right amount of calories intake and other supplements.

Read moreKeep Cycling ans keep these 6 Diseases away!

For vegan athletes, getting a check-up with your doctor for vitamin B12 deficiency is a must. Sources of B12 are – seaweed (nori), faux meats, fortified cereal, fortified plant milk and nutritional yeast.

Below is an ideal Indian diet plan for you:

Pre-breakfast: orange juice, coffee with soy milk.

Breakfast (post-workout): Smoothie with 1 cup oats or bran flakes, few almonds, 3 dates, dried coconut, a cup soy milk.

Lunch: cooked basmati rice, baked beans, extra-firm tofu, 1 tbsp nutritional yeast, and olives.

Snack: 1 cup quaker oats heated with soy milk, then topped with 2 tbsp chia seeds, 5 diced dates, a handful of blueberries, sliced strawberries; and a banana protein shake.

Dinner: roti and daal, an apple, and pistachios.

The prime way to absorb vitamins, minerals and nutrients are through a well-balanced, colourful diet.

Follow us on INSTAGRAM!

Total
0
Shares
Share 0
Tweet 0
Share 0
Share 0
Kameswari Kovvali

A Drifter for now, free thinking and observant. An animal lover especially my pets.I believe in honesty. I'm detail oriented which can be annoying at times.

Previous Article
  • Events
  • Fitness and Well-being

New Year Fitness Resolution Ideas Couples Should Follow

  • January 7, 2020
  • Nidhi Patel
View Post
Next Article
  • Football
  • Football for Fitness

The Most Common Injuries Footballers Experience

  • January 10, 2020
  • Playo
View Post
You May Also Like
Sports Benefits for Health
View Post
  • Fitness and Well-being

Sports Benefits for Health: Achieve Peak Wellness Through Athletic Pursuits

  • Bhumish Sheth
  • August 30, 2023
View Post
  • Equipment
  • Fitness and Well-being

Here’s Why You Should Wear Sweatbands!

  • Pratheek Suryadev
  • June 16, 2023
Man catching breath after physical exertion
View Post
  • Fitness and Well-being

How to Increase Stamina? Consider Lifestyle Changes

  • Pratheek Suryadev
  • September 16, 2022
Swim to lose weight
View Post
  • Fitness and Well-being

Here’s Why You Should Swim to Lose Weight

  • Pratheek Suryadev
  • September 2, 2022
View Post
  • Equipment
  • Fitness and Well-being

9 Trekking Essentials to Carry

  • Pratheek Suryadev
  • August 26, 2022
View Post
  • Fitness and Well-being

What Exactly Are Calories, Anyway?

  • Pratheek Suryadev
  • August 19, 2022
View Post
  • Fitness and Well-being

5 Easy Warm up Exercises for a Seamless Playing Experience

  • Pratheek Suryadev
  • August 6, 2022
View Post
  • Equipment
  • Fitness and Well-being

Are Athletic Cups Really Necessary?

  • Pratheek Suryadev
  • July 8, 2022
Recent Posts
  • Bengaluru’s Best-Kept Secret: RRR Badminton Group and It’s Daily Showdowns September 21, 2023
  • Latest Sports News November 2023 August 30, 2023
  • Sports Benefits for Health: Achieve Peak Wellness Through Athletic Pursuits August 30, 2023
  • 9 Best Sports Management Courses in India 2023 August 24, 2023
  • i-Sports and Beyond: Parvathi’s Tale of Resilience August 14, 2023
Playo Playo
The world’s largest sports community, connecting millions of people to the sports they love

© 2022 TechMash Solutions Private Limited

Input your search keywords and press Enter.