8 Foods Athletes Must Avoid

Dedicate at least 10 minutes of your workout to cooling down….For everyone

1. Light jogging or walking.
2. Upper body stretch.
3. Seated Forward Bend.
4. Knee-to-Chest Pose.
5. Reclining Butterfly Pose.
6. Child’s Pose.

Milk. With all the different types of milk out there today, soy, almond, rice and even hemp, it seems that good old fashioned milk is still number one when it comes to athletes. Milk is loaded with carbohydrates and protein, which makes it an ideal post exercise muscle recovery beverage for endurance athletes.

• Limit Sports Drinks.
• Avoid Soda.
• Avoid Protein Bars & Energy Bars.
• Avoid saturated & trans fat.
• Limit Carbohydrates.
• Limit Fiber.
• Limit Caffeine.
• Avoid alcohol.

However, it is also a food subject to numerous myths that should be corrected, especially in relation to its cholesterol content. The egg, consumed in moderate amounts and properly handled, is a safe and adequate food for more active athletes and groups.

The Top 5 Best Supplements for Runners!

• #1: Protein. Because your body needs to build and maintain lean muscle mass, you need to be consuming enough protein to match up with your running mileage.
• #2: Omega-3 (the recovery supplement for runners)
• #3: Magnesium.
• #4: Vitamin D.
• #5: Electrolytes.

To keep their bodies performing optimally, endurance athletes should be familiar with these 10 important nutrients. The first seven essential supplements are the minerals calcium, iron, magnesium, potassium, selenium, sodium and zinc. Their benefits range from keeping bones strong to minimizing fatigue.

Five important vitamins runners need

• Vitamin B12. Vitamin B12 is incredibly important for keeping your entire nervous and immune system functioning properly.
• Iron. Iron is super important for runners as it plays a key role in energy production and transporting oxygen around the body via red blood cells.
• Magnesium.
• Zinc.
• Vitamin D.

Why it’s important for runners: B12 is used to keep the body’s nerve and blood cells healthy, it also helps prevent a type of anemia which causes tiredness and weakness.

Vitamin C is especially important for runners, as it aids in the growth and repair of tissue in the body. It isn’t stored in the body, so to get it, you have to consume it in your daily diet.

Some scientific experiments, though not all, have indicated that taking vitamin C supplements before and after running a very taxing race like an ultramarathon can decrease your risk of getting sick in the weeks following the race.

It peaks between 24 and 72 hours after the initial bout of exercise. Many people take antioxidant supplements or antioxidant-enriched foods before and after exercise in the belief that these will prevent or reduce muscle soreness after exercise.

Vitamin C promotes a healthy immune system and may help to prevent the dip in immune function that may occur right after exercise. *Athletes and fitness advocates may claim benefits for this supplement based on their personal or professional experience.

Recent studies, summarized in this article, show that taking vitamin C pre- or post-workout can minimize the catabolic stress response and speed recovery. Take 1000-3000mg (1-3g) of vitamin C in divided doses throughout the day, making sure to take 1000mg just before or just after your workout.

Findings from these studies indicate that vitamins C and E has no effect on muscle force production after chronic ST. Most of the evidence suggests that this kind of supplementation does not potentiate muscle growth and could possibly attenuate hypertrophy over time.

CoQ10 an important antioxidant that is used throughout the body and is specifically useful to avoid muscle fatigue in athletes. It regulates inflammatory pathways in the body that increase naturally during and after exercise. As an added bonus it is also beneficial for cardiovascular health. Omega 3.

People who have regular muscle pain or spasms might be deficient in vitamin D. This vitamin comes in many forms, including liquids, tablets, and capsules. You can also get it in foods like eggs, fish, and fortified milk. Getting regular exposure to sunlight is another way to get vitamin D!