Always being in good shape is a must for athletes. They need exercise, enough rest, and proper nutrition to be able to maintain a fit and healthy body. However, with their fully loaded schedule, many athletes resort in having their food delivered at home or in the gym. To meet this demand, there are now lots of food shops offering home meal delivery that can be accessed online. There are even specialty shops like Sun Basket Review & 50% off Coupon Code that offer meals which are customized based on the needs and wants of the person who ordered. Customers can request for their favorite dishes like those cooked at home. For example, in this case, a meal can be formulated based on the nutritional need and preference of an athlete.

Athletes need carefully designed and calculated diet to maintain an adequate energy level and to prevent fatigue during training. Here are the basic nutritional elements that are essential to an athlete’s diet:

Carbohydrate

The carbohydrate is the body’s main source of energy. Bread, rice, fruits, and vegetables are examples of carbohydrates. Eating the proper amount prior, during, and after training will help athletes meet their energy requirement. The recommended intake of carbs is about 6 to 10 grams per kilo of body weight per day. The amount can also be adjusted depending on the athlete’s activity, gender, and environment.

Protein

Proteins are made of amino acids and are also known as the building blocks of the body. These include meat, milk, eggs, and legumes. Those that are involved in endurance sports like a marathon and those that perform gymnastics require higher protein intake.

Fats

Contrary to the common belief, fat is also an essential component in an athlete’s nutrition. It can provide energy to the body and is an important catalyst to synthesize fat-soluble vitamins and fatty acids. Nevertheless, athletes should keep in mind to keep its intake in moderation. Good cholesterol can be found in nuts, fish, avocados, and olive oil.

Minerals

Minerals help the body in many ways. They increase the body’s immunity to combat stress and diseases. Here are some of the common vitamins and minerals that are included in an athlete’s diet:

Iron

Iron is an element found in the hemoglobin, a part of red blood cells. Its role is to carry oxygen to the cells, which is vital to generate energy and to keep the organs working. If the iron level in the blood becomes lower, it can lead to anemia. The recommended intake is 7 mg per day for men and 12 to 16 mg per day for women.

Calcium

Calcium is needed to keep the bones healthy and strong. It also helps with the cardiac activity of the body. The recommended intake of calcium for adults is about 800 mg. The most common source of calcium is dairy products like milk.

Magnesium

Magnesium helps the body with its protein synthesis and energy production. It also plays a vital role with muscle contraction, which is an important factor for athletes. The most common sources of magnesium are nuts and dried fruits. Being an athlete is definitely not easy. It takes lots of dedication and discipline to keep the body going, especially during training and also during competitions. An athlete’s diet plays an important role. To help athletes keep their diet in check, home meal delivery from specialty food shops may be the best option for them.