Athletes spend much more energy and strength. For their normal life, food must be carefully balanced, contain a minimum of fat and a maximum of protein.
It is the protein – building block of muscle mass. Without it, the muscles will be in good shape, but the growth will not occur.
Also protein food is important for those who want to lose weight. Protein is easily absorbed by the body, nourishes it, but it is not high in calories.
Protein isn't just found in protein bars. Pure protein can be obtained from simple foods.
From which – says the Internet edition estet-portal.com.
1. Protein in the human body, its function
2. Food for athletes with high protein content
Protein in the human body: its function
Protein – an important component in the human body, without which normal life is impossible.
The main functions of the protein are as follows:
• Serves as building material for many organs, circulatory system, hair, skin and nails;
• Regulates metabolism, is a catalyst for biochemical processes in the body;
• Performs a transport function, delivering the necessary substances to cells throughout the body;
• The protective function is that protein substances are involved in the work and formation of the immune system.
If there is a lack of protein in the body, all these important functions are disrupted. Outwardly, this is easily manifested by colds, loose skin, brittle hair, exfoliated nails, weak muscle mass and a set of fat.
In order not to disturb the protein balance in the body, it is advised not to abuse semi-finished products, fatty varieties of fish and meat.
Porridge, bread, pasta should be eaten separately from meat and fish. In cooking, give preference to grilling, cooking, dishes in the oven.
However, in everything you need to know the measure. Excessive consumption of protein foods is as harmful to the body as its absence.
Excess protein leads to complications in the digestive tract, burden on the kidneys and liver.
Food for athletes with high protein content
Food for athletes should be especially nutritious and balanced, so the following foods must be included in your diet :
Eggs. They form the basis of athletes' food, as one egg contains about 7 grams of protein with 70 calories. Eggs are full of vitamins and nutrients: B12 gives the body energy and strength, vitamin A is good for vision, and phosphorus for teeth and gums. They also contain vitamins PP, B1, B2, E and D. In the use of eggs, both protein and yolk are important, so you should not separate them, because only in combination they give a huge positive effect.
Beef. Nutritious meat rich in protein, keratin, iron and vitamin B12. In terms of its useful qualities, beef is many times ahead of even chicken. In addition, beef contains a number of amino acids that the body needs, sodium, copper, phosphorus and other important components. This food for athletes is also ideal because it contains a minimum of fat compared to pork. Beef protein is easily absorbed by the body, which is why it is very popular among bodybuilders.
Greens. Who would have thought that some herb could be so nutritious and healthy. In addition to a number of vitamins that are in greens, it also contains protein. For example, 100 g of spinach contains 3 g of protein, and parsley – 3.7 g of this substance. In addition, parsley boasts a large amount of vitamin C in its composition. It is 4 times more than in a lemon. And dill contains vitamin P, which is very necessary for blood vessels and capillaries. These herbs are in the Top 5 High Protein Plant Foods.
Crustacean family. Shrimps, clams, mussels, crabs – all this is not just delicious food, but also a storehouse of protein and nutrients. Although the amount of omega-3 in these seafood is less than in cod or salmon, they are still included in their composition. In addition, crustaceans contain zinc, calcium, iron and other macro and microelements. As far as protein goes, it really is the right food for athletes. One oyster provides 4.7 g of protein, shellfish – 2.4 g, and in 10 g of crab meat as much as 15.5 g of protein. At the same time, the calorie content of these products is indecently small.
Salmon. The product is especially interesting for bodybuilders because it contains a large amount of omega-3 and protein. The peptides that make up salmon strengthen joints, normalize insulin production and the digestive system. For athletes, these qualities are especially valuable, because no exercise can be done without healthy joints. Salmon also contains calcium, potassium, magnesium, zinc, selenium.
Cheese. Despite the fact that this product is considered high-calorie, its benefits are enormous. All cheese, properly made, contains vitamin K2, which activates the brain, helps the heart and strengthens the bones. This food for athletes prevents the formation of cancer cells, speeds up metabolism, provides the body with fatty acids, and a number of important vitamins.
Liver. Not everyone loves the liver, but in vain. Hearing how many useful substances in its composition, it will become the number 1 dish on your table. It is also interesting for musclemen because, firstly, there are only 150 calories in 100 g of the product, and secondly, as many as 20 grams of protein. Plus, the liver contains riboflavin, pantothenic acid, vitamin B6, niacin, the amount of which is even greater than in fruits or red meat.
Chicken. This is a classic among athlete food. And all because it is rich in protein and low in calories: 85 g of fillet contains 26 g of protein and only 142 kcl. In addition to a large amount of protein, chicken contains a lot of magnesium, iron, vitamins B6, B12.
The problem with chicken is that for industrial purposes, chicken meat producers give chickens various additives for their rapid growth. They do not think about the consumer and the quality of the product at all.
Food for athletes should be especially nutritious and healthy. Therefore, when choosing your diet, pay attention to lean meat, fish, greens, seafood.
Food should be eaten boiled, steamed and baked in the oven.
It is better to eat dishes by separating them, without mixing meat, porridge, salad and compote at the same time, for example.
Drink a glass of water 20 minutes before a meal, and after a meal you can drink water at least 40 minutes later. So you will not overload and stretch the stomach.
Adhering to these recommendations and eating such foods in your diet, you will have a slim body and a healthy body.
You may be interested in: Gymnastics for a healthy body.
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