Carbohydrate is the most important food for a sports person, it does fuel for a sports person, just like a car cannot run without fuel, in the same way, the human body cannot function without carbohydrates. When we eat carbohydrate-rich food, our body changes it into glucose, then stores it in our muscles, and then when we exercise, our body uses it, so carbohydrate is a very important food for our body.
Which things do we get carbohydrates from?
- Roti
- bread
- white rice
- brown rice
- Oats
- quinoa
- banana
- orange
- Potato/aloo
- Corn
- milk and its variants
In your entire day's meals, 70% of calories should come from Roti/bread Cereals, fruits, and vegetables even more carbohydrates can be stored in your body.
2. Protein
Repairs damaged muscles in our bodies Builds lean body mass
A sports person needs 2g per 1kg of weight. like if you are 70kg then you should take 140g protein daily.
Which things do we get protein from?
- Fish
- chicken
- Eggs
- soybean
- Beans
- Milk
3. Fats
Good fat is important for a sportsperson
Which things do we get good fats from?
- Dry fruits
- Fatty Fish
- Peanut
- butter
- Full fat Milk
- Different
- seeds
4. Hydration/fluids
5. Electrolytes
When you eat food, you can keep the tricks of these 5 groups. can take them on a plate
- Fruits
- Vegetables
- Grains
- protein
- Milk
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