Diet for a sports body

• Eat protein

Protein may not provide the energy needed for the body, but it helps to maintain muscle,The average person needs 1.2 to 1.4 grams of protein per kilogram of human body weight, and a strong athletic body needs 1.7 per kilogram of body weight,Among the most important foods that contain proteins: fish, poultry, eggs, nuts and others .

• the milk

Milk is one of the most important foods that help you feel better if an accident occurs while playing games,As milk provides a balance between proteins and carbohydrates,it also contains casein and whey protein, which are especially important for athletes.In addition, milk contains calcium, which is important to maintain bone health. 

• Drinking water

Drinking water is an important element in an athlete's diet, because exercising regularly increases sweat secretion, and increases the body's requirements and needs for water, In order for the athlete to perform excellent and get the body he wants, it is necessary to drink a lot of water, so keeping the athlete's body hydrated is necessary, as the water must be drunk before and during exercise and after exercise.

• Eat carbohydrates

Carbohydrates are an important source of energy and important for the sports body, so it is advised to eat them continuously and make them within the diet, because reducing carbohydrates may lead to a feeling of fatigue and exhaustion in the athlete,Thus affecting performance during exercise, and the most important foods that contain carbohydrates are fruits, vegetables, and whole grains, such as oatmeal, wheat bread, etc.

Other tips for the sports body

- Eat the food two to four hours before starting the game.

- Eat a snack less than 2 hours before playing, as it can include fruits and vegetables.

- Not eating anything an hour before the game, because the digestion process requires energy.

- Set meal timings for training days, in order to prepare perfectly for match day.