Nutrition

Nutrition

The nutrition is a significant parameter of the sporting success.
Well on, the consulting given are it only as an indication because to make sport is above all to give pleasure.

NUTRITION:

Virtues of the mode vegetarian:

It is not any more to show that the best diet for the sportsman is a mode where the meats tend to disappear and where fish and eggs replace them (advantageously).
Well on such a mode is containing green vegetables and of starchy foods. Here where to find the elements essential at the organization.

Calories

It is the meat which generates the most heat to the organization but while eating cereals (brown rice, millet, buckwheat...) of the fresh fruit and vegetables, the body will sufficient find calories to make sports of endurance.

Proteins

The eggs, skimmed milk, the low-fat cheese and Soya abound in proteins of great quality. From his consumption (1 to 1,5 G of proteins per lost kg) the athlete vegetarian must consume dairy products and eggs at least once per week.

Iron

This food is essential and is in the red meat most easily. However Soya replaces steak, on this point.
But attention the rich foods in fiber (vegetables) reduce the virtues of this metal; this is why it is necessary to eat a large variety and much of vegetables. One also finds iron in the dried fruits (apricots, dates, plums, grapes), in the cooked bean and cereals. The ideal being to consume them with rich foods in vitamin C in order to facilitate iron absorption by the organization.

Zinc

In chicken and fish one finds zinc enormously. This last assistance to eliminate the carbon dioxide from the muscles in full effort, accrues the process of cicatrisation and reinforces the immune system.
Attention a mode vegetarian without fish nor poultry does not bring to the organization the necessary content minimum of zinc.

Calcium

500 milligrams are necessary to the human body. One can find them by eating green vegetables (broccolis, tofu treated with calcium sulphate) or fish (especially shrimps and sardines).

The vitamins A, B12 and D

The vegetarians can miss some unless they do not consume dairy products and eggs, enriched cereals or cod-liver oil.

The glucose

A mode vegetarian is rich in glucoses and is with high value calorific, this is why it improves the endurance of the athletes.

Healthy feeding HDN

The germinated seeds are very rich in vitamins and are a source of proteins of good quality. Moreover, they facilitate the assimilation of the oligoéléments (zinc, copper, manganese, molybdenum, silinium, and of the minerals (calcium, magnesium).
The principal germs are
- Cress (dispenser of vitamins C of first command).
- Mustard.
- Blue alfalfa (rich in vitamins A. C, O and E).
- Chickpeas (rich in vitamin A, B, C and E, of the mineral substances and the oligoéléments).
- Lenses (vitamins A and B, much of vitamin C, iron and phosphorus).
- Mungo (contains vitamins A, B and C as well as calcium).
- Linseeds (digestive ingredient for a feeding containing grains)
- Corn (rich in vitamins B, C and E)

For further information, to consult the number Out-Series of INTERNATIONAL JOGGING " the new dietetics of the runner to foot " by Serge BAUDOIN.