Physical and psychological benefits of sport are obvious but when the intense exercise is a part of everyday life, you must make sure you have the proper diet on a long term.

Athletes have the same nutritional needs as ordinary people, but because of greater physical effort, the demand for carbohydrates increases. An athletes diet can contain up to 67% carbohydrates.

Athletes should know that handling a diet for a short-term performance may cost a long-term health. No food can miraculously improve performance, just a good combination of food can sustain the competition.

When a sports requires a great expenditure of energy, it is essentially an adequate intake of calories, macronutrients (carbohydrates, proteins, fats and fibers) and micronutrients (vitamins, minerals and trace elements) to maintain the energy and fluid balance.

More minerals …

Mineral content and application of tissues and cells differs.Bones contain much calcium, potassium and magnesium than muscle cells, and the blood is rich in sodium and chloride ions. Normally, the lack of minerals will be offset by reducing the excretion and releasing a few minerals stored in tissues.

Potassium in muscle is gradually lost as they are requested to repeated exercises. The body needs this mineral substance to release energy for a regular heart rhythm and a good digestion. So that, you can include in your diet foods rich in potassium; good sources are the lean meats, vegetables, nuts, pods and fruits, especially bananas.

To performant athletes can often be found a magnesium deficiency. This thing, with the physical exercise causes fatigue and muscle cramps, to hypotonia. Magnesium rich foods are the sea vegetables, green leafy vegetables, whole grains, nuts and pods.

Why fats need?

There are plenty of people that are folowing some weight loss programs in order to be healthy.

Because an athlete’s diet emphasizes the high intake of carbohydrates, it takes only 30% fats for the energy consumption. Muscles prefer fat as fuel during easy exercises, but carbohydrates are consumed quickly when the activity is intense.

Healthy eating starts with one key activity—healthy shopping. When you head to the grocery store, it is easy to pick up lots of foods that are bad for our bodies without even realizing it. Shopping for a healthy diet can be difficult if you do not know how to do so, but with these tips, you should find it easier to do so the next time you head to the grocery store.

First, have a plan before you ever leave your house. Use the sales fliers to check out the great products that are on sale and take an inventory of your pantry and refrigerator to see what foods you need to purchase. Make a list of all of the foods you’ll need and stick to that list. Allow yourself one or two compulsory buys, but otherwise stay to the ingredients you’ll need to cook healthy meals for yourself and your family for the rest of the week. Before you leave, review your list and take out any unnecessary junk food.

Another great shopping tip to go along with making a list is to shop for a week at a time, or even longer if you have a large freezer. When you have to run to the grocery store every day, you are more likely to pick up junk food items every time you make a trip, and before you know it, your snack supply will be overflowing. You can shop for a week or two in advance by taking a day to plan meals for the week and packaging fresh product to be frozen.

When you’re shopping, it is also important to read the label. Try to avoid purchasing brand name items simply because they are brand name or store brand items simply because they are less expensive. Actually look at the product’s nutritional value and try to get the most nutrients for your money. When you eat higher quality foods, you’ll feel more full and, in turn, eat less, so this really is the best way to bargain shop.

If you are just shopping for yourself, you should also consider picking up a basket at the door instead of getting a shopping cart. The biggest problem with health and grocery shopping is grabbing junk food items that you don’t really need. If you have a small basket, you simply won’t have room for chocolate brownies and ice cream with your load of other foods, so you’ll pass them by.

Lastly, don’t forget to consider drinks into your healthy shopping plan. Most people don’t realize it, but sodas, punches, and beers can have many empty calories and are generally bad drink choices. Instead, look at the labels and choose diet drinks, water and sports drinks, or natural fruit juices, like apple juice.