Select Page

To perform at any level, an athlete needs energy: energy to play, to think, to recover, and to sleep. The human body consumes energy. The food chain helps replenish this lost energy. The first question every athlete asks when they come for counseling is ‘Which is the best food for me?’ Here are the top 10 highly nutritious food for a sportsperson, brought to you by best online casino au:

1. Nuts

All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, or just grab a handful on the way to practice. If nut allergies aren’t a concern, slip a small package of peanuts, almonds or cashews into the gym bag for a quick and tasty snack.

2. Seeds

Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would nuts. They are a great substitute if your athlete is allergic to nuts. 

3. Ready-to-eat Cereal (cold cereal) 

Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients.

Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar.
Cereals with less than 8 or 9 grams of sugar per serving are best.

4. 100% Orange Juice

Increasingly, you can find calcium and vitamin D- fortified OJ, and it’s a good source of folic acid and vitamin C, too.
Don’t guzzle it though!  Kids aged 7-18 years should keep a cap on juice — no more than one cup (8 ounces) per day, according to the American Academy of Pediatrics (AAP). Orange juice can be a significant source of calories when more than a cup is consumed daily.

5. Beans

Magical indeed! Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your athlete’s diet plan.
Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish. It will give you enough energy to play games at https://www.casinosdeutschland.com.de/ for a long time.

6. Cheese

Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta and layer it in sandwiches. Cheese is full of calcium, potassium, and protein.


7. Yogurt

Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek varieties if you are looking for extra protein from whole foods (though most young athletes don’t need large amounts of protein in their diet). Eat yogurt as part of a meal, a snack, or dessert.

8. Milk or Soy milk

Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. These nutrients are present in all milk with the variation of calorie content based on the amount of fat contained in the milk. Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and calorie needs during the day, especially when they’re in a growth spurt or in a high-calorie burning sport.

If you’re not sure which milk — whole milk, low fat or skim milk– would be most appropriate for your athlete, I’ve done the research for you and have summarized the pros and cons for you in this article about whole milk. 
If soy milk is your go-to, make sure it’s fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom. Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover. There’s plenty of research that suggests this is an effective way to refuel and recover after more than an hour of sweaty exercise.

9. Dark Green Leafy Vegetables

Dark green leafy veggies like kale, spinach and collard greens offer iron and calcium. Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron. 

10. Orange Fruits and Vegetables 

Loaded with vitamins C, E, A, and potassium, these help your athlete’s immune system stay healthy. Healthy athletes stay strong and won’t be benched!