Food gives us energy and fuel for physical activity. Not enough to eat, lower energy levels and endurance and the cause in the world of sport can lead to painful losses. Therefore, athletes quickly learn that the extra energy bar just to pack in case. But the food is good not only as a source of energy for our muscles. They also have the substances that promote health, strengthen our immune system to promote disease, repair of tissues to protect cells against damage, protect against cognitive decline associated with age and increase resistance cancer and other diseases, which are all important to maintaining good performance and longevity in the sport. These protective substances are commonly called phytochemicals. Phytochemicals, if it is not the supply of energy, vitamins or minerals, are still an important part of the diet of all sports athletes. Phytochemicals, chemicals from plants. “Vegetables and fruits are excellent sources. Color defenses of colorful vegetables and fruits with high levels of phytochemicals have. In most cases, the bowls of colorful fruit and vegetables, the most concentrated source of nutrients protection measures. A U.S. National Cancer Institute program uses color categories, highlighting the protective compounds in dominant color of each fruit or vegetable. Red Heart Health Red Harvest, memory function, reduces the risk of some cancers and ensure the health of the urinary tract. Lycopene and anthocyanins in red fruits and vegetables. Lycopede reduces the risk of several cancers, heart disease and lung. Anthocyanins protect against heart disease by preventing clots blood. Both can slow the cellular aging process. Orange / yellow beta-carotene is abundant in orange and yellow substances. It is an antioxidant that the risk of cancer and care of diseases of the heart, strengthens the view immune system and promotes repair of damaged DNA. With vitamin C, bioflavonoids, which are also included in orange and yellow fruits and vegetables, contribute to the risk of cancer, strengthen bones and teeth, treat wounds, keep skin healthy and reduce the risk of heart attacks. BLUE / P anthocyanins and phenols URPLE fruit to blue, purple and vegetables. Research indicates it may contribute to the risk of cancer, heart disease and disease of Alzheimer ‘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 can cause vision loss. Green vegetables are also rich in sulforaphane, isocyanate and indoles, which inhibit the action of carcinogens. WHITE allicin, garlic, leeks are, and onions, helps control blood pressure and cholesterol. It looks like to it also increases the body’s ability to fight infections. Cauliflower contain sulforaphane, and mushrooms contain selenium. Both are also against cancer. Because they protect your body against injury, disease and aging premature, vegetables and colorful fruits have in mind first when buying food for good sports nutrition. Essentials for quick retrieval of adequate recovery is also a major concern in sports nutrition. enough rest and sleep allows the body’s systems to recover from training stress and makes you stronger and faster. Training can maximize profits recovery process accelerates and improves performance through proper nutrition and consumption fluid after exercise. timetable is fluid replacement. After cooling at the end of each training session should be the top priority for rehydration. Do you drink enough fluids to replace those you sweat. It is true that muscles after exercise to replenish glycogen stores are most sensitive. These delays will increase the blood flow and muscle membranes are permeable to glucose and promotes the effects of insulin, glycogen synthesis. During this glycogen window “(may take up to one hour) muscle glycogen up to three times faster than other times, refill. Other carbo-loading carbohydrate foods and drinks are best for a speedy recovery. Given these foods with protein (4:1 carbohydrate to protein ratio) increased muscle repair and glycogen replacement. 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 that your work used your glycogen stores. For a minimum of 2 hours of training, sports nutrition experts recommend, such as 1-1. 5 grams of carbohydrate per kilogram of body weight within 15 minutes after the end of the year and every two hours until your next meal. It is around 50-120 grams or 200-480 calories from carbohydrates for most athletes.

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