Rosemary Conley diet plans and vitamin information
Especially the importance of B group vitamins is more in athletes.
B group vitamins such as thiamine, riboflavin, niacin, and biotin help build energy during exercise.
Folic acid and vitamin B12 are important for protein synthesis, tissue making, and repair.
Studies have shown that excess protein intake has no effect on improving exercise performance.
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Mineral sources are effective in nerve conduction, muscle contraction, and oxygen transport in athletes. The most important minerals for athletes are calcium and iron.
Calcium is involved in the control of blood clotting, nerve conduction, and heartbeat. Milk, yogurt, cheese, oilseeds, legumes, and green leafy vegetables are among the calcium source foods.
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The iron mineral is responsible for the transport of oxygen to the muscles. Oxygen is needed during energy production. If there is an insufficient iron mineral in the blood, the athlete may get tired quickly.
That’s why the iron mineral is important for athletes. Liver, red meat, green leafy vegetables, molasses dried fruits, and legumes are among the foods containing iron mineral.
If the athlete is a vegan, has a bad diet, is pregnant, has anemia, has heavy menstrual bleeding, consumes too much cigarette and alcohol, he can use vitamin and mineral supplements.
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Water constitutes 55-70% of the weight depending on the amount of muscle in the body. It was also observed that the athletes who maintain their body fluid balance during exercise also have higher performance.
In the case of fluid insufficiency, dehydration, performance is also negatively affected.
In order to maintain body fluid balance, athletes should consume 400-600 ml of fluid 2-3 hours before exercise. It is necessary to drink 150-350 ml of water every 15-20 minutes in the beginning and after the exercise.
Preferred sports drinks should contain 4-8% carbohydrates and these drinks should be consumed in exercises over 1 hour.
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What Should We Eat for Rapid Muscle Development?
The most important nutrients that provide muscle development are amino acid and protein sources. Protein sources are important for muscle development in the first 3-4 weeks of starting sports. The protein sources required in this process are naturally; must be covered with nutrients. The increase in muscle development occurs when an athlete’s diet and exercise are done together.
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In order to provide muscle development, foods containing high-quality protein should be consumed in the sports nutrition program. Lean meat, fish, poultry, milk, yogurt, eggs, and legumes are protein-rich foods. Egg, which is one of the most important nutrients after breast milk, is a quality protein source and must be consumed at breakfast meal.
Consumption of large amounts of protein does not mean that there will be an increase in muscle mass at the same rate. It should be remembered that high protein consumption can harm the kidneys and liver by creating a burden.
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