Healthy Diet for Athletes

Athlete nowadays tend to do more workout in the gym. The heavy workout puts much strains on their body.  When we do a heavy workout or heavy lifting our muscle tends to stretch out and tear apart. Our body can't recover fast from this strains without having a proper healthy diet. This healthy diet helps the body to recover from post workout.
The body recovers by developing new muscle mass and restoring glycogen level. Giving your body the nutrients it needs can make a huge impact on your ability to recover post-workout. A healthy diet for recovery must contains lean protein and complex carbohydrates. carbohydrate are needed because it helps increase the absorption of protein. Here are some examples of foods rich in protein and carbohydrate but won't add so much calories on your body. 

1. Lean Meat - Poultry, such as chicken and turkey, can provide up to 30 grams of protein per serving with a low saturated fat content.

2. Fish – Salmon, anchovies, tuna, sardines, cod, tilapia and halibut are some of the best high-protein options for athletes.

3. Egg whites – A typical egg white contains about 4 to 5 grams of protein, making it a power food for athletes.

4. Complex carbohydrates – Brown rice, sweet potatoes, quinoa and oatmeal are great examples of quality complex carbohydrates. These carbohydrates digest slowly and release their energy gradually, providing long-term fuel to muscles during difficult exercise.

5. Nuts – Cashews, peanuts, almonds and other nuts are ideal protein sources for athletes—especially for those who don’t eat meat. Nuts contain substantial protein and high levels of healthy fats that reduce inflammation and improve cardiovascular health.