1.The "ten commandments" in sport nutrition

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1. • Consume many small nutritious meals into your day. The athlete needs constant power supply for proper restoration and energy replenishment.
2. • Pay attention to sufficient hydration. Drink enough water during the day. In intense workouts or long workouts you can consume isotonic drinks.
3. • Always eat nutritious breakfast. Good choices are cereals and wholemeal bread, oats, low fat dairy, egg, sesame, nuts, honey and frutes. Keep sugar below 4 g per serving.
4. • Pay close attention to the meal you eat immediately after training. The restoration starts the moment you eat. The best recovery snack is one that gives the carbohydrate and protein in a ratio of 4/1 or 3/1 of the carbohydrate to 0.5-1 g per kg body weight.
5. • The basis of the athlete's diet is complex carbohydrates. Good choices are legumes, fruits, potatoes, sweet potatoes, quinoa, rice, pasta, bread, cereal and starchy vegetables. Whole grain products have more vitamins, minerals and fiber needed in the body.
6. • Only 15-20% of calories come from consuming has to be protein quantity easily covered by a balanced diet. Good sources of protein are fish, eggs, dairy products low fat, rabbit, turkey, chicken, tenderloin, lean beef and legumes. We do not want much protein, but we want to have at each meal.
7. • Do consume good fat (raw oil, thick fish, nuts, avocados, organic coconut oil). Eat a handful of nuts shoulders daily. The good fats protect our cells and joints.
8. • Eat at least six servings of fruits and vegetables a day. A serving of vegetables is considered 1 ½ cup of raw or cooked. All antioxidants here. For this I have colored your diet. Provide variety.
9. • Eat at least 2 times a week legumes (can be and accompanying a salad or meat) and 2 times fish (sardines are super).
10. • Avoid soft drinks, saturated fat (fried, chips, fastfood) and standard products in general. Harm the body and slow to replenish the body.