The need to do more to achieve a balanced yet explosive performance in sports is inevitable. Getting real results can’t be restricted to stretching and building the body's muscles for greater stamina and productivity. A well-nourished body is needed to intercept all the trimmings from the molding processes, as eating the right diet is all the body needs to build up.
Whenever the right food containing the right nutrients is not consumed regularly, careers are halted abruptly with the possibility of losing life.
There are lists of symptoms that are encountered if truly an athlete is exposed to malnutrition. These red flags include constant fatigue or lack of energy even after rest, gradual or drastic reduction in performance, or even the difficulty of recovering from workouts. Others include a weak immune system with frequent colds and infections as the blood vessels can't fight back, drastic weight loss, digestive issues like constipation, bloating, irregular bowel movements, and body changes in skin or hair.
The Right Things to Do
Doing the right thing involves following certain principles carefully by making sure all aspirations of becoming the best are achieved. It can be also seen as the inevitable guide to follow to gain greater results.
To avoid malnourishment as a sportsperson, having accurate intake of diet regularly must be adhered to.
It’s recorded in a published study- “In the Journal of Sports Science and Medicine, that up to 25% of elite athletes might have inadequate zinc levels”. This is a further affirmation that nutrition is very important.
Let’s discuss some of the right things to do:
Eating Sufficient Micronutrients: As micronutrients, Vitamins and Minerals are fundamental nutrients that have a key role in maintaining optimal performance, especially for athletes.
There are at least 13 existing Vitamins and their functions can’t be overlooked. They are
Vitamin A- For clear vision and Immune Stability
Vitamin D- Healthy bones and Immune Stability
Vitamin E- Antioxidants and Skin Health
Vitamin K- Blood Clotting and Healthy Bones
Vitamin C- Immune Stability and Collagen Production
Thiamin, Riboflavin, Niacin, and Pantothenic Acid-Energy Production
Vitamin B6, Biotin, Vitamin B12- Producing energy and Nerve function
Common food sources to get the Vitamins listed above include fruits which have vitamins A, C, and E, consuming Green leaves which include vitamins A, and K, consuming Nuts and seeds which contain vitamins E, B, and magnesium, consuming dairy products which contain Calcium, vitamin D, and consuming meat.
Another macronutrient to consume is Minerals. Examples of Minerals include
Calcium- To do more in sports, the bones must be healthy, and calcium is needed
Phosphorus- Healthy bones and energy
Magnesium- For easy muscle functions and a good nervous system
Potassium- Good heart functioning and blood pressure
Sodium- Good nerve function and balancing fluid in the body
Chlorine- Balancing fluids in the body
Iron-To have a good Red Blood Cell Production that helps the body
Zinc- Wound healing and Immune function
Iodine- Better thyroid gland
Selenium- For antioxidant and Immune system build-up
Copper- For enhanced and healthy tissues
Manganese-Healthy bones and Wound healing
Chromium- Regulating sugar levels in the blood
Molybdenum- Helps in enzyme production for easy digestion of food
The roles of Vitamins and Minerals in the body can’t be over-emphasized. It’s a secret to have and know as an active sports person if the desire to do well lies within.