Athletes are used to training and providing their muscles the stimulation to get stronger. According to PowerBar expert Dr. Christopher Jensen, it is necessary to consume nutritious foods to fuel exercise, stay hydrated, and promote a full recovery after exercise. The most important muscle in the body is the heart. What you eat everyday, whether your exercising or not, has a strong impact on the heart. Here are some tips on how to "Be Smart to Your Heart"!
* Whole Grains: Carbohydrates are needed for energy to train and compete. Choose whole grains, such as oatmeal, whole-wheat bread, and brown rice. Whole grains may help to protect against heart disease
* Healthy fats and oils: Good sources of unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils. Trans fat–free margarines, nuts, seeds, avocados, and fatty fish such as salmon and herring are also good sources. Omega- 3 fats may protect against sudden and potentially deadly heart arrhythmia
* Vegetables and Fruits: Eating vegetables and fruits provides benefits, such as lowering blood pressure, decreasing risk of heart attack, and decreasing stroke risk
* Nuts, beans, seeds, tofu: Black beans, lentils, garbanzo beans, almonds, walnuts, and pecans provide an excellent source of protein, vitamins, and minerals
* Fish, Poultry, Eggs: Salmon is rich in heart-health omega-3 fats, which can decrease the risk for heart disease. Chicken, turkey, and egg whites are good sources of protein
*Dairy, calcium, and vitamin D: Choose non-fat dairy products. If you do not eat dairy products, make sure to take a calcium and vitamin D supplement
Remember: It's important to provide the right nutrients at the right time so the body can make quick use of them and have optimum benefits from training and competing. Consuming the right nutrients also has long term benefits for your body, and especially your heart....BEAT THAT!
Every Tuesday: Sports Nutrition
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