Nourishment of budding athletes through vegan dietmahesh kandakatla
Whatever your sport, from Cross Fit to triathlon, bodybuilding to martial arts, it is crucial to take sufficient nutrition. These nutrition tips for young athletes will help you perform at your best and recover well so, you can do it all again in your next session.
NUTRITION TIPS FOR GROWING ATHLETES:
Below we’ll cover nutrition basics for young athletes and active individuals. From hydration, to anti-inflammatory foods and getting enough protein, this post should help you fill your diet with nourishing foods.
HYDRATION THERAPY FOR ATHLETES:
- Keeping your body hydrated should be the mantra of not only athletes but of every individual, that’s why staying hydrated deserves to be on top of this list.
- Be sure to drink enough water not only during your workouts, but throughout the day as well. Hydration isn’t something we can catch up on so, it’s important to hydrate consistently.
- If you’re exercising intensely for more than 60-90 minutes, favor yourself electrolyte drink such as coconut water to replenish electrolyte lost through sweat. Coconut water should be considered as high-sugar sports drinks.
SELECT YOUR FOOD:
Admirably, we’d get all these vitamins and minerals through the foods we eat so be sure to include plenty of dark leafy greens, beans, and almonds in your diet for calcium, pumpkin seeds, kale, peanut butter, molasses, and apricots for iron and flax and hemp seeds for essential fats.
EAT THE RAINBOW:
If you’re taking an adequate amount of food rich in various nutritional elements then do not worry about regarding macro and micronutrient deficiencies. A wide variety of the whole, plant foods in as many colors as you can find will help ensure you’re getting plenty of vitamins, minerals, phytonutrients, antioxidants, protein, and essential amino acids.
- Eat colorful foods like:
- Berries and dark-colored fruits.
- Brightly-colored vegetables
- Dark leafy greens
Eating these foods can help to reduce the risk of disease, speed physical recovery and protect cellular health.
You can choose whatever vegetable you like, then add a small amount of healthy fat, such as hemp seed or avocado, add some protein if needed, such as lentils and taste a flavor of homemade nutrition-rich diet.
NATURAL PRE-WORKOUT PLAN FOR ATHLETES:
Dates and bananas are an easily digestible source of carbohydrates you can use for energy before or even during workouts. Carbs gives you energy, so before, during, and after workouts is the best time to consume them. Those natural sugars provide a nice boost in energy that can help carry you through a tough workout.
- When you’re taking good quality meals all day long then do not stress about the “post-workout window period.” If you want to take some protein and carbohydrates immediately post-workout, it won’t hurt though.
- You should try to eat a well-balanced, nutrient-dense meal in your breakfast. Re-fueling appropriately can aid in recovery and maintain the ability to train again soon.
- It’s important to pay attention to fluids, carbohydrates, and proteins intake. An ideal post-workout ratio of carbs to protein should be in 3:1 or 2:1.
POST-WORKOUT MEAL IDEAS FOR ATHLETES:
- Oats with the protein powder, chia seeds and cherries
- Big tofu scramble with lots of veggies and avocado
- Sweet potato breakfast bowls
- Squash bowls with coconut yogurt, protein powder and berries
- Green smoothies
- Chickpea, “egg” salad.
EAT MORE VEGETABLES:
- You can start by making the base of your diet vegetables by:
- Snacking on loads of raw veggies
- Adding vegetables to all your main dishes
- Eat salads with your meal
- Add some spinach and kale into your smoothies.
ADD SOME CALORIES TO YOUR DIET:
Vegan athletes struggle hard to make sure to consider additional energy requirements. Vegan diets are low in calorie density so, it’s better to eat fruits and vegetables including nuts, seeds, whole grain to increase the calorie quality to support the training.
HOMEMADE VEGAN SNACKS FOR ATHLETES:
- Nut-free chewy vegan granola bar
- Almond coconut protein bars
- Mocha protein bars
- Apple oat protein muffins
- Hemp protein bars
AVOID CONSUMPTION OF INFLAMMATORY FOODS:
The quality of food should be the highest priority. The food must be devoid of inflammatory foods like- refined sugars, gluten, dairy, trans fats. Try to avoid foods with high-fructose corn syrup and eating foods made with wheat flour in moderation.
EAT MORE ANTI-INFLAMMATORY FOODS:
Including anti-inflammatory foods in your diet can help to reduce inflammation in the body, prevent illness, improve recovery times, boost immunity and keep you healthy.
Some good anti-inflammatory foods are: pineapples, garlic, ginger, turmeric, walnuts, flax seeds, etc.
High-quality foods are known for great benefits. However, if you’re an endurance athlete, then you should practice proper meal timing and should give your body the nutrients it needs.
Stay fit and stay healthy!