What snacks can athletes eat? Because people's health awareness is getting stronger and stronger now, everyone pays more attention to physical exercise. It is a good way to exercise every day. You can eat snacks to replenish energy during exercise. What snacks can athletes eat?
What snacks can athletes eat? 1 Healthy snacks for athletes
1, coffee
As we all know, coffee can improve people's sports performance, especially caffeinated coffee, and can even be used as an energy source for athletes.
2. Dark chocolate
Eating two pieces of dark chocolate every day can improve the endurance of leisure drivers. Those who chewed dark chocolate before exercise ran more than others in the exercise test 17%. Researchers believe that these chocolates will make people's bodies use oxygen more effectively, thus making them perform better.
3.almonds
Cyclists who eat almonds around before exercise ride for a relatively longer time (longer). Researchers say that nut fatty acids can provide energy for people in endurance training. They suggest that people should eat almonds often, not just when they need to exercise, so as to store enough fatty acids for us to consume.
4. Watermelon juice
Drinking 500ml watermelon juice before exercise can reduce the heart rate after exercise more quickly, and also relieve muscle pain the next day. The researchers said that these fruits contain a special amino acid-L-citrulline, which has the function of restoring muscles. You can drink some juice before the next exercise to replenish enough water for your body and avoid pain after exercise.
Healthy fruit for athletes
1, banana
Because bananas contain a lot of potassium, bananas have become one of athletes' favorite foods. Eating bananas can improve the performance of cyclists riding 75km, and the effect is just like drinking sports drinks. Scientists say that even better, bananas contain more easily absorbed sugar, antioxidants that are not found in sports drinks, and more cellulose and vitamin B6 (which helps you turn food into energy).
2. apricot trees
This golden yellow fruit tastes sweet and sour, and is rich in nutrition. It is recognized as one of the most nutritious fruits. Dried apricots have the highest nutritional value, followed by fresh apricots and canned apricots. Fresh apricots are rich in β-carotene, vitamin C, potassium, fiber and carotenoids. Dried apricots contain more calcium, but less vitamin C. Canned apricots are a good source of carotenoids and vitamin C, but they will lose some potassium and fiber.
3. Apple
For hungry athletes, apples can beat their hands. It not only contains simple carbohydrates that can provide energy, but also contains fiber, potassium and vitamin C that are beneficial to heart health. A medium-sized apple: 8l calories, trace protein, 2 1g carbohydrate, trace fat and nearly 4g fiber.
4. Kiwifruit
This kind of fruit is easy to buy in the market. It contains a lot of vitamin C, carotenoids, potassium and fiber. The delicious way of kiwifruit is to divide kiwifruit in two and dig out the pulp with a spoon. A kiwi fruit pulp: 46kg calories, trace protein, 1 1g carbohydrate, trace fat and 2.6g fiber.
5. Vaccinium bracteatum Berry
A recent study found that among 40 kinds of fruits and vegetables, this berry grown in North America has the strongest antioxidant capacity. It contains potassium, zinc, magnesium, vitamin C and fiber. A cup of berries: 80 calories, 1g protein, 19g carbohydrate, 1g fat, 4g fiber.
What snacks can athletes eat? 2 nuts
All nuts are rich in healthy fat, fiber, protein, magnesium and vitamin E. We can put them on yogurt or cereal, or grab them on the way to school and training, which can help children supplement the necessary nutrition.
Seed category
Similar to nut food, seed food is rich in fiber, healthy fat, magnesium and vitamin E, and young athletes can eat it like nuts. If our children happen to be allergic to nuts, they are good substitutes.
Instant grain
Cereal food is rich in folic acid, iron, calcium, vitamins A and E, and is a good source of nutrition. You can have breakfast, snacks or dinner, but be careful not to choose cereal with too much sugar. Cereals with a sugar content of less than 8 or 9 grams per serving are best.
100% orange juice
There are more and more oranges in the market. You can find fortified orange juice containing vitamin D and calcium. They are a good source of folic acid and vitamin C, but remember not to drink too much.
According to the American Academy of Pediatrics (AAP), children aged 7- 18 should keep no more than one glass of juice every day. If you drink more than one glass of orange juice every day, orange juice may be an important source of calories.
peas
Very amazing! This food is rich in fiber, protein, iron, zinc and magnesium. We should try to add beans to our weekly or daily diet. Bake them into crispy snacks, put them on salads or burritos, or make a delicious pasta with diced tomatoes.
Low fat cheese
Cheese is a fast and convenient snack, especially all kinds of strip or block cheese. We can put cheese in soup or pasta, or we can put it in sandwiches in layers. Cheese is rich in calcium, potassium and protein.
Dizhi garlic milk
Yogurt is a good source of calcium, vitamin D, potassium and protein. If we want extra protein, we can choose Greek yogurt (although most young athletes don't need extra protein). We can take yogurt as part of dinner, or as a snack or dessert.
Low-fat milk or soybean milk
Milk is a natural source of nutrients such as calcium, potassium and protein, and it is rich in vitamin D.
If soybean milk is our first choice, please make sure that calcium and vitamin D have been added, and shake the container before drinking so that minerals will not sink to the bottom.
Many athletes use flavored milk to help their muscles recover after strenuous exercise.
What snacks can athletes eat? 3. Candy
Candy has a high sugar content, and most human activities release energy through the decomposition of sugar. It is not advisable to eat enough before exercise, but in order to replenish energy, you can eat some candy, and the sugar in candy is easily digested and absorbed by the human body. Candy is packaged independently, which is sanitary and convenient. You can share it with your classmates or cheer for yourself.
Second, coarse grain snacks
Coarse grain snacks are suitable for rest after exercise. You feel hungry after a lot of exercise. Coarse grain snacks contain crude fiber, which is good for people's stomach and has a strong sense of fullness. Common coarse grain snacks include biscuits, steamed bread, bread and so on. If you find it difficult to swallow, you can eat it with a drink. If you really don't like them, you can choose other snacks.
Third, preserved fruit snacks
Preserved fruit snacks have good taste and high nutritional value, and are rich in vitamins, sugar, fruit acid and some minerals. Most preserved fruit snacks are sour and sweet, which is very appetizing. Has long storage time and convenient eating. Students who love fruits can prepare some preserved fruits they like, such as raisins, dried pineapples, dried bananas and mangoes. Personally, I think dried mango is not bad, and those who like mango flavor can be prepared.
Fourth, fish snacks.
Students who are picky about their mouths can choose fish snacks. Fish snacks are rich in flavor, including honey juice, pot-stewed and spicy. The more they chew, the more they want to eat. There is no pressure to eat fish snacks. They are low in fat and can be eaten regularly. There will be no problem of getting fat. Fish is rich in collagen and vitamin B, as well as rare trace elements such as selenium, zinc and iodine in food. Fish snacks include shredded eel, shredded squid and red snapper.