Recovery, body protection and sports nutrition

Food gives us energy and fuel physical activity. Not enough food can cause lead, that a drop in energy and stamina levels and in the world of sport, can lead to painful losses. That is why athletes learn quickly, just in case, that additional energy-bar pack.



But food is not only good as a source of energy to our muscles. They include also substances which promote our health, promote boost our immunity against diseases, tissue repair, to protect, protection against age-related cognitive reduction cells from damage and increase resistance to cancer and other diseases, which are important for maintaining good performance and longevity in the sport. These protective substances are often called phytochemicals.



Secondary plant substances, are each athlete sports nutrition although no energy, essential vitamins or minerals, which always even an important part. Secondary plant substances are "Chemicals from plants." Fruit and vegetables are therefore excellent sources.



Color means protection



Colorful fruits and vegetables have high phytochemicals. In most cases, colorful bowls of fruits and vegetables have most concentrated source of protective nutrients.



A program of the U.S. National Cancer Institute (www.5aday.com) used color categories, highlighting the protective connections prevailing in each colour of the fruit or vegetable.



RED



Heart health, memory maintains red fruits function, reduces risk for certain types of cancer and urinary tract health guaranteed. Lycopene and anthocyanins are available in red fruits and vegetables. Lycopede reduces the risk of several types of cancer, heart and Lung Association to disease. Anthocyanins helps protect against heart disease by preventing blood clots. Both can slow down the aging process of cells.



ORANGE / YELLOW



Beta carotene is abundant in orange and yellow. It is an antioxidant that helps to reduce the risk of cancer and heart disease, to keep eye contact, help strengthen the immune system and promote the repair of damaged DNA. Help reduce the risk of cancer, strengthen bones and teeth, wounds heal, keep the skin healthy and reduce the risk of heart attacks, with vitamin C, Bioflavonoides that are contained in orange and yellow fruits and vegetables.



BLUE / P URPLE



Anthocyanins and phenols are blue and purple fruits and vegetables. Research says he can help reduce the risk of cancer, heart disease and Alzheimer's disease and may have anti-aging effects.



GREEN



Green fruits and vegetables are the best sources of lutein. Lutein reduces the risk of cataracts and Mascular degeneration, which can lead to loss of vision. Green vegetables are also rich in Sulforaphane, isocyanate and in indoles to hinder the action of carcinogens.



White



Allicin, garlic, leeks and onions, helps control blood pressure and cholesterol. It looks like it increases the body's ability to fight infections. Cauliflower contains Sulforaphane and contain selenium. Both are also cancer-fighting.



Because they protect your body from injuries, diseases and premature ageing, use colorful vegetables and fruits are first when buying food sport note continue to good nutrition.



Essentials for fast retrieval



Proper recovery is also a major concern in sports nutrition. Sufficient rest and sleep can the body's own systems to recover from the stress of training and makes you stronger and faster. Training profits can be maximized, accelerates recovery process and performance improved with the right food and liquid consumption after exercise.



Fluid replacement



Timing is everything. After cooling at the end of each training should be rehydration top priority. Drink out enough to replace the fluids that you sweated. It is right after a workout, that muscles are most receptive to occupancy glycogen stores.



This time blood flow is on the rise and muscle membranes are permeable for glucose and the effect of insulin which promotes glycogen synthesis. During this "window of glycogen" (which takes up to an hour) muscles to replenish glycogen up to three times faster than other times.



Second carbo-loading

Best for fast recovery, high-carbohydrate diet are food and beverages. Including protein with these foods (4: 1 ratio of carbohydrates to protein) improved the muscle repair and glycogen replacement.



The breakdown of glycogen stores depends on the extent of the amount of food you need. How much food you need, depends the extent of your activity to depleted your glycogen stores.



For a minimum of 2 hours of exercise, nutrition experts recommend sports about 1 to 1.5 grams of carbohydrates per kilogram of body weight for 15 minutes after the end of the exercise and every two hours until the next complete meal. This is about 50-120 grams or 200-480 calories from carbohydrates for most athletes.
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