Proper Diet Plan for Sports Persons improves Sporting performance

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Sport persons are really special. A proper Diet Plan for Sports Persons is necessary to remain fit. Some of them play for their country and some of them play for their passion.

They should be physically active and also have to look deep into the quality and amount of calories they intake.

Usually, sports persons require more calories, energy, fats, proteins, carbohydrates than the common man. Thus, their diet plan for sports persons includes calories, carbohydrates, protein and fats.

Diet Plan for Sports PersonsCarbohydrates: Carbs or carbohydrates are the first and fore most nutrients

that gives energy to the body. So for most of the sports person it is very essential to intake

required amount of carbohydrates for the day as per the strength & duration of exercise.

Whole grains as well as fruits are the better choice, which raises the glucose quickly which causes overeating.

Proteins: Proteins are building blocks of the body. It helps in body

building, increasing immunity and body stamina to withstand for a longer time.

30-35% of calories must come from proteins. The food sources of proteins are chicken, egg whites and lean fish.

For vegetarians proteins includes yoghurts, skimmed milk, beans etc. but still protein quality is low.

Fats: Fats plays a vital role in lubrication of bones. Theyassist in

absorption & transportation of fat soluble vitamins. Vitamin D needed for bone strengthening needs fat for its

absorption. 25-30% of calories are recommended. So, it’s better to avoid junk foods and fried foods. The best food sources of fats are nuts olive oils, low fat milk,

fatty fish and low fat dairy products.

Vitamins: Vitamins are other essential ingredients required in the Diet

Plan of Sports Persons. They help to preserve cell integrity & also fight against the

oxidative stress by terminating the free radicals.

Water and Fluids: Hydrating body is equally significant with other nutrients. It surges the sports man functionality. As proteins tend to tempt constipation, sufficient supply of

water & fluids become necessary.

Fiber:The existence of fiber in diet plan of sports persons helps to

keep the bowel movement regular.

Sodium: Main source of sodium is salt. So a supervised amount of

salt consumption is recommended. All Sports Persons should include aforesaid nutrients in

their diet plan to remain strong and active.

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