You have to maintain a certain level of physical fitness to increase your energy requirements. Follow a diet that is specific to your game. Active people need a nutrient-rich diet. Since snacks account for a significant proportion of your daily food intake, you need to wisely choose those between-meal noshes. Says fitness expert Leena Mogre, "For active people, I recommend oatmeal porridge with black raisins and cherries (great antioxidants), as gruelling physical activities release free radicals. Antioxidants are good. They can also snack on sweet potato, which has complex carbs and gives sustained energy.Bananas are also a great source of energy. Also, add chia seeds and flax seeds to your salads, as they are rich in B12 and Omega-3 fatty acids."
SPORTS-SPECIFIC SNACKING
Football, volleyball and basketball: Since these games require quick bursts of energy, eat snacks that have more "staying" power to keep you full longer, especially during practice. Try some mini-sandwiches made out of whole grain crackers or snack on honey-roasted cashews and homemade popcorn. Says Sunil Chetri, captain of the Indian football team, "I ensure half my plate is filled with vegetables. I need carbs, so my meal has 25 per cent rice or pasta and 25 per cent chicken or fish. Before a match, I eat a high-carb diet, which is low in protein and fibre. I eat cereals with low-fat milk. Once in a while, I also munch on energy bars."
Running, swimming and cycling: For prolonged activities like these, sports nutritionist Neeraj Mehta suggests, "You need snacks which are high in protein and healthy fats, which give more energy. Banana, milk, oatmeal and lean protein are good examples. Add fruits, vegetables, fish and nuts as they are rich in antioxidants. You should also drink fluids every 30 minutes. Drink different fluids to prevent dehydration. Post game, eat carbohydrates within 30 minutes."
Cricket: Cricketers need low glycemic index carbs, which supply energy for a longer duration. Add fruits, vegetables and whole grains to your diet.
WHY YOU NEED A SPECIAL DIET
The importance of eating properly after training or playing is often overlooked. The emphasis on food should be both pre-game and post-game. You need to eat more and at regular intervals in the day, because you burn more calories. Also, eating the right foods will help heal any sports-related injury. Says Kiran Sawhney, fitness trainer, "Refuelling and recharging for sportspersons is different; they require high-energy snacks. So you need to stock up on foods with potassium, sodium and carbohydrates."
http://timesofindia.indiatimes.com/followceleb.cms?alias=sunil chetri,sports nutritionist,Football,fitness,captain
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