Food gives us energy and fuels from physical activity. Eating enough can lower energy levels and stamina, cause, and in the world of sport can lead to painful losses. For this reason, athletes quickly learn that extra pack of energy bars for all eventualities. The food is good not only as a source of energy for our muscles. They also hold documents that will further strengthen our health, our immune system to promote diseases, tissue repair, protect cells against damage, protect against age-related cognitive and 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 known. Phytochemicals, although it does not provide energy, vitamins or minerals, are still an important part of any sports nutrition sports. Phyto means “plant chemicals.” Vegetables and fruits are excellent sources. ProtectionColorful means color vegetables and fruits have a high level of phytochemicals. In most cases, colorful skins of fruits and vegetables, the concentrated source of protective nutrients. A U.S. National Cancer Institute program (www. 5aday. Com) used color categories, highlighting the protective compounds mainly in all the colors of fruits and vegetables. redred bear fruit for heart health, memory, reduces the risk of certain cancers, and ensures the health of the urinary tract. Lycopene and anthocyanins in red fruits and vegetables. Lycopede reduces the risk of several types of cancer, heart disease and lung. Anthocyanins protect against heart disease by preventing blood clots. Both can slow the process of cellular aging. Orange / yellow beta-carotene is abundant in orange and yellow fabrics. It is an antioxidant that reduces the risk of cancer and diseases heart, maintaining the vision, help the immune system and promotes repair of damaged DNA. With vitamin C, bioflavonoids, which are also orange and yellow fruits and vegetables, help to heal the risks cancer, strengthen bones and teeth, wounds, keep skin healthy and reduce the risk of heart attack. / BLUE P URPLE Anthocyanins and phenols are blue and purple fruits and vegetables. Research indicates that it could contribute to the risk of cancer, heart disease, Alzheimer’s and May have anti-aging effects. Green Green fruits and vegetables are among the best sources of lutein. Lutein reduces the risk of cataracts and degeneration mascular, which may cause loss of vision. Green vegetables are rich in sulforaphane, isocyanate and indoles, impeding the action of carcinogens. WHITEAllicin contained in garlic, are the leeks and onions, can help control blood pressure and cholesterol. It looks like the body’s ability to fight infections increased. Cauliflower and mushrooms contain sulforaphane contain selenium. Both are also against cancer. Because they keep your body against injury, diseases and premature aging, fruits and vegetables are colored first mind when buying food for a good sports nutrition. recoveryProper Essentials for rapid recovery is also a major concern for sports nutrition. Sufficient rest and sleep helps body training systems to recover from stress and makes you stronger and faster. Gains from training can be maximized, speeds up the recovery process and increase performance by a balanced diet and fluid intake after training. ReplacementTiming fluid is. After cooling at the end of each workout rehydration should be the priority. Drink plenty of fluids to replace you from sweating. It is true that the muscles are more receptive to training increase glycogen stores. The time is to increase blood flow to the muscles and membranes are permeable to glucose and the effect of insulin, which promotes the synthesis of glycogen. During this window “glycogen” (which can take up to an hour) glycogen in the muscles up to three times faster than other times. loadingHigh Second-carbo-carb foods and drinks are best for a speedy recovery. Including these foods with protein (4:1 ratio of carbohydrate to protein) increased repair and replacement of muscle glycogen. The amount of food you need depends on the extent of the depletion of glycogen stores. How much food you need depends on the extent you have used your deposit activities. For a minimum of 2 hours of exercise, nutrition experts recommend sports around 1-1. 5 grams of carbohydrate per kilogram of body weight in 15 minutes after cessation of exercise and every two hours until your next full meal. This represents approximately 50-120 grams or 200-480 calories of carbohydrates for most athletes.