Protein should be a part of every sports meal—as an accompaniment and a weight loss meal plans, not as the main focus. Low-fat milk, yogurt, fish, eggs, poultry and meats are all protein- rich choices, as are beans, nuts, lentils and soy products.
While lean red meat is a nutrient-dense sports food, the fat in greasy red meats, not the red meat itself, is the primary health culprit. Chicken and fish are lower fat alternatives, with fish being the healthiest choice of all.
If you prefer a vegetarian diet, just be sure to have a protein-rich plant food with each meal.fast weight loss meal plans “Vegetarians” who simply eliminate meat and make no effort to include alternate plant sources of protein, iron, and zinc can suffer from dietary deficiencies that hurt their sports performance, and their health. Protein bars can be a handy “emergency food” when you are eating on the run and your protein needs would otherwise be neglected.
Red meats, such as beef and lamb, are indisputably excellent sources of high-quality protein as well as iron (prevents anemia) and zinc (helps with healing). These two minerals are important for optimal health and athletic performance. Yet, some soccer players are a bit unsure if eating red meat is a positive addition to their sports diet.weight loss meal plans for men The answer is complex; you need to weigh nutrition facts, ethical concerns, personal values,weight loss meals environmental issues, and dedication to making appropriate food choices. The following information can help you decide if adding two to four servings of red meat into your weekly meals might enhance the quality of your diet.
Meat and cholesterol: Meat, just like chicken, fish, and other animal products, contains cholesterol. Cholesterol is a part of animal cells (but not a part of plant cells).easy weight loss meal plans Most animal proteins have similar cholesterol values: 70-80 milli- grams of cholesterol per four ounce serving of red meat, poultry, and fish.
Given that the American Heart Association recommends healthy people with normal blood cholesterol levels eat less than 300 milligrams of cholesterol per day, small portions of red meat can certainly fit those require- ments. The saturated fat in greasy hamburgers, pepperoni, juicy steaks, and sausage are the bigger concern in terms of heart health (and weight). Better choices include London broil, extra-lean hamburger, and top round roast beef. Also, new meats advertising lower fat and other nutritional benefits, such as buffalo, are now beginning to appear in specialty markets and even supermarkets.*
Meat and iron: Adequate iron in your sports diet is important to prevent anemia. Without question, the iron in red meat is more easily absorbed than that in popular vegetarian sources of iron (e.g., beans, raisins, spinach) or in supplements. But any iron is better than no iron.
Meat and zinc: Zinc is important for healing both the minor muscle damage that occurs with daily training as well as major injuries and ailments. It is best found in iron-rich foods (e.g., red meat).weight watchers meal plans Diets deficient in iron may then also be deficient in zinc. Like iron, the zinc in animal products is better absorbed than that in vegetable foods or supplements.
Meat and zinc: Zinc is important for healing both the minor muscle damage that occurs with daily training as well as major injuries and ailments. It is best found in iron-rich foods (e.g., red meat).diet meal plans Diets deficient in iron may then also be deficient in zinc. Like iron, the zinc in animal products is better absorbed than that in vegetable foods or supplements.
Get Hooked on Fish
The protein in fish is rich in omega-3 fat, the good fat that protects against heart attacks and strokes. (Even young people are not immune from heart disease. Early signs of heart disease appear in children as young as age 12!) The American Heart Association (AHA) recommends eating two fish meals per week, particularly oily fish,weight watchers such as trout, salmon, tuna, sardines and herring.
The health benefits of eating fish generally far outweigh the risks—mercury and PCBs (polychlorinated biphenyls). The trick to eating fish is to consume a variety of different types, with a focus on the smaller fish. Each week, enjoy a meal with oily fish (salmon, blue fish) and another with low-mercury fish (pollock, sole). Be moderate, and you’ll get hooked on good health.
Youth players often don’t tend to choose fish, other than possibly shrimp.nutrisystem If this is the case, try to develop a taste for this healthful food by making “kid friendly” dishes like baked fish and chips (many recipes for this are on the Internet), or try canned salmon sandwiches prepared like tuna or weight loss meal plans (keep in the bones, which are eatable and a good source of calcium).
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