Recovery, Body Protection And Sports Nutrition

Recovery, Body Protection And Sports Nutrition


Welcome to another JeaKen Video. Before watching the video ,don’t forget to
subscribe to our channel by clicking the subscribe button below and clicking the bell icon to
be notified whenever we publish a new video. Recovery, Body Protection And Sports Nutrition Food gives us energy and fuels physical activity. Not eating enough can cause a drop in energy
and endurance levels and, in the world of sports, can lead to painful losses. This is why athletes learn quickly to pack
that extra energy bar just in case. But food is not only good as energy sources
to our muscles. They also hold substances that promote our
health, boost our immunity to sicknesses, promote tissue repair, protect cells from
damage, protect against age-related cognitive decline and increase resistance to cancers,
and other illnesses, all of which are important to maintaining good performance and longevity
in sports. These protective substances are commonly known
as phytochemicals. Phytochemicals, although not providing any
energy, essential vitamins, or minerals, still are an important component of any athlete’s
sport nutrition. Phytochemicals means “chemicals from plants.” Vegetables and fruits therefore are excellent
sources. Color means protection Colorful vegetables and fruits have high levels
of phytochemicals. In most cases, colorful skins of fruits and
vegetables have the most concentrated source of protective nutrients. A U.S. National Cancer Institute program (www.5aday.com)
uses color categories, highlighting the protective compounds predominant in each color of fruit
or vegetable. RED Red fruits maintains heart health, memory
function, lowers risk to some cancers, and ensures urinary tract health. Lycopene and anthocyanins are available in
red fruits and vegetables. Lycopede reduces the risk of several types
of cancer, heart and lung disease. Anthocyanins helps protect against heart disease
by preventing blood clots. Both may slow the cell aging process. ORANGE / YELLOW Beta-carotene is abundant in orange and yellow
substances. It is an antioxidant that helps reduce the
risk of cancer and heart disease, maintain eyesight, help boost the immune system, and
promote repair of damaged DNA. With Vitamin C, Bioflavonoids which are also
contained in orange and yellow fruits and vegetables, help reduce the risk of cancer,
strengthen bones and teeth, heal wounds, keep skin healthy and lower the risk of heart attacks. BLUE / P URPLE Anthocyanins and Phenols make up blue and
purple fruits and vegetables. Research says they may help reduce your risk
of cancer, heart disease, and Alzheimer’s and may have anti-aging effects. GREEN Green fruits and vegetables are among the
best sources of lutein. Lutein helps reduce the risk of cataracts
and mascular degeneration, which can cause loss of vision. Green vegetables are also rich in sulforaphane,
isocyanate and indoles which hamper the action of carcinogens. WHITE Allicin, which are found in garlic, leeks,
and onions, helps control blood pressure and cholesterol. It looks like it also increases the body’s
ability to fight infection. Cauliflower contains sulforaphane, and mushrooms
contain selenium. Both are also cancer-fighting. Because they protect your body from injuries,
diseases and untimely aging, colorful vegetables and fruits must be first in mind when buying
food to maintain good sports nutrition. Essentials for fast recovery Proper recovery is also a main concern in
sports nutrition. Sufficient rest and sleep allows the body’s
systems to recuperate from training stress and makes you stronger and faster. Training gains can be maximized, recovery
process speeded up and performance enhanced by correct food and liquid consumption after
workout. Fluid replacement Timing is everything. After cooling down at the end of each workout,
rehydration should be top priority. Drink enough to replace the fluids you sweated
out. It is right after exercise that muscles are
most receptive to replenishing glycogen stores. These times, blood flow is on the increase
and muscle membranes are more permeable to glucose and the effects of insulin which promotes
glycogen synthesis. During this “glycogen window” (which lasts
up to an hour) muscles replenish glycogen up to three times faster than at other times. Second carbo-loading High-carb foods and beverages are best for
fast recovery. Including protein with these foods (4:1 ratio
of carbs to protein) enhances muscle repair and glycogen replacement. The amount of food you need depends on the
extent of the depletion of glycogen stores. How much food you need depends on the extent
that your activity depleted your glycogen stores. For a minimum of 2 hours of exercise, sports
nutrition experts recommend around 1-1.5 grams of carbohydrate per kilogram of body weight
within 15 minutes after cessation of exercise and every two hours until your next complete
meal. That’s around 50-120 grams or 200-480 calories
of carbohydrates for most athletes. If you’ve liked the video give it a thumb
up, leave a comment and share with your friends. We Thank You So Much For Watching. For More Nutrition, Health And Beauty Tips,
Please Subscribe To Our Channel