How to avoid sudden steering or breaks during sports? Making good food choices!

Tone in the plate!

To avoid the blow bar must be full of energy before exercise! For this, no secret: we must think of carbohydrates. It is the fuel of football! These sugars will allow the body to store reused directly usable during the game. Pasta, rice, potatoes, bread … must necessarily be on the menu. Warning: take your last meal at least three hours before the test. Otherwise, energy used to digest you may be missing on the ground …

During the effort, they are fast sugars which will give a boost under a reduction plan. You can opt for soft drinks (not too concentrated) or cereal bars. Think also dried fruit is an excellent energy snack easily assimilated. They provide, in addition, valuable minerals for muscle activity (especially potassium and magnesium).

An iron!

Iron is a trace element mineral that is a component of hemoglobin in red blood cells, myoglobin in muscles, and many enzymatic reactions necessary for cell respiration. It is therefore an essential element to keep fit and avoid the cons-performance. In terms of coverage needs, meat, particularly red meat, the source is most interesting: it contains the form of iron most easily absorbed by the body. Furthermore, meat, poultry or fish will promote the absorption of this mineral from other foods. It is therefore essential to avoid food deficiencies. But eat foods rich in iron is not enough! It should also consume vitamins (eg C) to facilitate the assimilation of this mineral. So do not forget fruits and vegetables. However, other foods such as tea and coffee reduce absorption. Avoid it!

No bobo!

To stay strong and avoid small accidents, you must maintain your entire body, focusing on the muscles and bones.

For muscles: Meat, fish and eggs, rich in protein to help maintain muscle (contrary to popular belief, consumption of red meat has no effect on the risk of tendinitis). The proteins are also involved in the production of bone matrix.

For bone dairy products at every meal to ensure adequate intake of calcium and protein, which can strengthen the bone. Attention dairy desserts (puddings, creams …) provide less calcium than yogurt and fermented milks. Alternate cheese and milk to reduce fat intake. Do not forget vitamin D, essential for bones. She hides in the eggs, butter and liver in particular.

For the body: Fruits and vegetables that you provide fiber, vitamins and minerals essential to maintain his body at the top. They will also provide antioxidants to fight against the strain. Eat at least five fruits and vegetables per day, fresh, canned or frozen.

In practice, visit our races for athletes to make good food choices. And remember to drink regularly.