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No matter how flawless your workout plan may seem, a poor diet can stall your progress and even negate the positive impacts of regular physical activity. From small snacks that provide an extra energy boost between sets to wholesome fats and creams packed with essential amino acids, healthy food for athletes plays a pivotal role in achieving your fitness goals.
What Constitutes Functional Food for Athletes?
Functional food for athletes refers to a range of food products tailored to the demands of a physically active body. These items can serve as snacks between meals or be an integral part of complete dishes.
For individuals engaged in physical activities, the body demands more energy resources compared to those leading a sedentary lifestyle. Protein is considered a critical nutrient for athletes because it contributes to muscle mass development.
However, one should not overlook carbohydrates and healthy fats. Healthy food for athletes maintains a balance among all nutrients and includes valuable trace elements that enhance metabolic processes. This functional food is also convenient, ready to eat whether you're at the gym, a park, or in your kitchen.
Which types of functional foods should you know more about?
Protein Bars
Regardless of one's fitness routine, protein bars are hugely popular for several reasons. They're convenient during travel or as an effective remedy for slight hunger, offering a substantial amount of protein without the need for cooking time-consuming high-protein meals.
Available in a plethora of flavors and forms, protein bars allow you to support your body with delicious and healthy amino acids essential for proper recovery and muscle growth.
Zero-Calorie Sweeteners, Jams, and Sauces
Athletic diets extend beyond bars and supplements. Zero-calorie sauces, jams, and sweeteners offer an exciting alternative to traditional high-carb products.
By combining natural low-carb and protein-rich ingredients, functional foods like low-glycemic-index sauces and jams are ideal for preparing breakfasts within low-carbohydrate diets or cooking wholesome meals that replenish the body after strenuous workouts.
Noteworthy are sweeteners made from compounds with virtually no caloric content, safe for health, and compatible with a variety of foods. They're a healthier substitute for calorie-laden sugar.
Healthy Fats
Fats are an essential component of a balanced diet. Even a small amount of healthy lipids can enhance the absorption of vitamins and microelements. When selecting fats for athletes, it's advisable to opt for those rich in unsaturated and polyunsaturated fats, preventing an increase in triglycerides produced by the liver, potentially affecting athletic performance.
Healthy fats include MCT oils and omega-3 and omega-6 fatty acids, found in plant-based foods, algae, fish, and seafood. These can also be sourced from nuts (like cashews) or products based on eggs and leguminous plant seeds (like soy).
Nut Butters and Protein Creams
Peanut butter is among the most favored healthy athlete foods, loaded with fiber, vitamins B3, B5, B6, E, and valuable minerals like manganese, magnesium, phosphorus, copper, potassium, iron, and zinc. Nut butter, made from peanuts, almonds, or cashews, is also a rich mineral source.
On the other hand, protein creams, fortified with vital human proteins, present an interesting alternative to conventional sweet chocolate and nut creams. Given their high protein concentration, these creams allow the creation of tasty, diet-friendly desserts without the worry of excess calorie intake.
Nutritional Recommendations for Athletes
Diet is central to achieving excellent athletic results. Balanced, healthy food for athletes provides the necessary energy for training and skill enhancement, aiding muscle recovery and repair post-exercise. What nutritional advice should athletes consider for their dietary habits?
- Macronutrients – Proteins, carbohydrates, and lipids are the pillars of an athlete's diet. Ensuring a balance between these three components is crucial for muscle mass growth and improved endurance.
- Hydration – Athletes should consistently hydrate before, during, and after training to compensate for fluid loss through sweating.
- Micronutrients – Vitamins and minerals are indispensable for optimal body function and athletic performance enhancement. These can be acquired from a diverse and balanced diet, e.g., athlete-specific foods.
- Whole foods – Not all calories are equal. Consuming nutritious, whole food sources is recommended for not just enhancing athletic performance but also overall health.
The precise amounts of carbohydrates, proteins, lipids, and water intake depend on various factors (like gender, age, weight, height, etc.). For personalized dietary advice, it's best to consult a qualified dietician.