Advanced health and nutrition

Advanced health and nutrition Sportsmen nutrients need

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It has been years since communities, schools, and people start to be aware of providing nutrition education. However, the progress is somewhat succeeded.
A research shows that the nutrition intake, affecting in the body ability to be function at maximum efforts. The more advanced health and nutrition intake of nutrients to the body, the better body to works properly and reaches its tip top shape.

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Here are 10 nutrients rules that athletes
are supposed to meets the best performance;

1. Back to nature

It means we should consume food with proper processing, other than fast food widely found. Foods such as fiber-rich carbohydrates, vegetables, grains, fruits are natural best gift to us as life sustaining support.

2. Diversity food

Often eaten with foods that vary in color. It means basically, every color of the fruits represents their each content of vitamins and minerals.

3. Mind the Proteins intake

Put protein as part of your daily meal. Other protein sources is a useful source of protein for building muscle mass.

4. Don't forget healthy fats

Include heart-healthy fats in your diet, such as olive, nuts, natural nut, seeds, avocados, fish.

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5. Breakfast regularly

Breakfast each day, after 30 minutes you get up in the morning pick up on breakfast as metabolism trigger early in the day, this will give you more energy for your activities during the day.

6. Small but often

Eat small portions more often, spread evenly throughout the day, at least you need to eat 4-6 times / daily on small
portion. Aim for three macro nutrients (carbohydrates, protein, and fat) every three hours for optimal refueling.

7. Enough drinking

Drink water 3 liter every day,  it will reduce the dehydration attack which will damage your kidney and tissues of your body.

8. Maintain your workouts

Do not dispose of your workout, after the workout, you should combine carbohydrates and protein foods for recovery.

9. Add health supplements.

Whenever you already meet the daily needs of nutrients, there is no loss to add a multivitamin supplement into your daily routine intake. Make smart supplementation program that improves performance without sacrificing your health or drain your wallet. Before you take a supplement jams. However, the intake of vitamin nutrition supplement should be sure to check with your doctor or a registered dietitian

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10. Sleeping for eight hours of sleep

If you can not earn 8 hours of sleep hours out of 24 hours, consider take a power nap whenever you can during the daily activities. Body is recovering and the best improvement while sleeping.

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Those are the Basic sports nutrition, which are supposed to be full-filled in order to get the maximum health and performance benefits of foods so the sportsmen can be perform flawlessly. Of course this advancements in sports nutrition, can also be benefits to regular people's health and healthy lifestyle.