Adequate and balanced nutrition is important for the athlete’s best performance and health. Athletes who are malnourished and unbalanced may encounter health problems. In addition, while the injury rates of adequately fed athletes are low, recovery times are shorter in case of any injury. Their attention level is quite high because they eat healthy. The activity levels of their training are also at the maximum level.
EAT RICH IN CARBOHYDRATES
Athletes are generally recommended to eat a diet rich in carbohydrates. In fact, athletes should consume a beverage with a carbohydrate content of 6-8% with added protein every 10-15 minutes to ensure blood glucose continuity during exercise. A study has shown that consuming carbohydrate drinks with added protein delays fatigue times and increases stamina.
ENOUGH PROTEIN MUST BE CONSIDERED
Athletes should get enough protein for their health. Especially in endurance sports, the need for protein increases even more. Athletes should consume protein after exercise. Thus, the damage to the muscle tissue is recovered.
VITAMIN AND MINERAL REQUIREMENTS MUST NOT BE LACK
Vitamin and mineral requirements of all athletes are higher than those of sedentary people. For this reason, people should pay attention to their consumption of B, C, A, E vitamins and iron, calcium, sodium and potassium.
CONSUMPT LOTS OF LIQUID
They should drink plenty of fluids. Athletes should consume enough fluids to prevent fluid and mineral loss and dehydration. Great attention should be paid to fluid intake before and after the competition. But drinking water also has a balance. Drinking too much water can dilute the body’s sodium level, leading to hyponatremia, or a decrease in the concentration of sodium in the plasma.
GAS-MAKING AND UNTESTED MEALS SHOULD AVOID
Athletes should avoid foods that can cause gas, such as cabbage and cauliflower, and foods that they have never tried before the competition. Because it can cause diarrhea, allergies and nausea in athletes. These situations pose a risk before the competition.