Saturday, June 8, 2019

Nutritional tips for vegetable athletes

Nutritional tips for vegetable athletes

If you do not eat a vegetarian pot and meat, it can take a bit more planning to get enough protein for muscle building and sports training. Exercise and strength training should take extra care to avoid fractures of iron, zinc, and B12 which will affect performance.

The following tips will help you to get the most out of strength training programs.

How to get enough protein in your diet?
1.2 to 1.7 g · kg-1 body weight · d-1 (0.5-0.8 g · lb-1 body weight · d-1) is the current American college of sports medicine protein recommendation for optimal muscle building in a strong athlete. There is no scientific evidence that a kilogram of body weight is 2.0 grams of muscle strength or no additional gain.

In your diet, you can get enough protein from a lot of rich products such as low fat dairy products and protein-rich plant sources, soya. The following protein sources can work for vegetarians:

  • Milk, 8 ounces, 8 grams
  • Tofu, 3 ounces, 15 grams
  • Yogurt, 8 ounces, 8 g
  • Cheese, 3 oz, 21 g
  • Peanut butter, 2 tbsp, 8 g
How to get enough iron
Hemi Iron Iron is a simple absorbent iron found in animal protein. If you eat fish or chicken, get this type of iron, but if you eat meat, you will find other sources of iron. Our bodies do not absorb non-heme iron-it's simple as iron from the type of veggies and animal foods. Non-meat meals, especially female athletes, should focus on their food iron needs. Good sources of non-heme include whole grain cereals, leaf green vegetables, figs, lentils and kidney beans and some dried fruits.

How to get enough vitamin C
Vitamin C helps in the absorption of non-heme steam from other foods in fruits, vegetables and other foods, so it is best to eat food on each meal. Citrus fruits are eaten with whole grain cereal or beans citrus fruit juice.

How to get enough B12
Since Vitamin B12 is only available from animal products, it is one of the most common nutrients that disappear from the foods of veggies. Adequate B12 (requires a small amount of daily, 2.4 micrograms) B12-Do not eat nutritious foods, and try to eat grains. You can get B12 if you absorb the egg, cheese, milk or yogurt.

Avoid food related to iron absorption
Some foods contain substances that block iron absorption in the gut. Coffee, whole grains, bran, pulses, and lettuce interfere with iron absorption and to be connected to vitamin C to increase iron absorption.

Talk to your doctor about supplements
Although it may not be used to feed nutritional disorders, it helps prevent some defects. You should consider any additional applications with your health team.

All athletes are encouraged to eat a balanced diet that includes a variety of meals, but it is assumed that veterans do not have to eat meat to get enough nutrition when building strength. If you are worried about your nutritional status, you should advise your doctor or a registered sports nutrition expert to review and recommend your eating plan.

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