![]() In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy, to promote bone health. Not only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis ( 9). The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairy. The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan originally developed by the National Institutes of Health. If you’re interested in learning more about the flexitarian diet, try reading “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life.” This could be especially beneficial for men because they may be at a higher risk of developing heart problems ( 6, 7, 8). It can also help reduce several risk factors of heart disease. However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry.Īccording to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type of carbohydrate found in the muscles that can be used as a quick source of energy ( 4).īecause it’s less strict than typical vegetarian diets, it may also be easier to meet your protein needs to boost muscle growth when you pair it with resistance training ( 5). Best for men: Flexitarian dietĪlso sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds. What’s more, some studies have also found that following the Mediterranean diet may be linked to improvements in athletic performance and physical fitness ( 2, 3).įor more information about the Mediterranean diet, including meal plans and recipes, check out “The Mediterranean Diet Cookbook for Beginners.” These foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium ( 1). It limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil, nuts, and seeds. The Mediterranean diet is modeled after the traditional diet of countries like Italy, Spain, and Greece. Healthline’s picks of the best diets for athletes Best overall: Mediterranean diet ![]() Here are 8 of the best diet plans and programs for every athlete. They have clear guidelines that are simple to follow. Research has shown that these plans, or elements of them, are effective, and they may offer benefits specifically for athletes. You can follow these plans safely for extended periods of time. These plans are balanced and provide nutrients that may be especially beneficial for athletes. The diets featured in this article fit the following criteria: This is because what you put on your plate can have a big effect on physical performance, and you may need to tailor it to fit your specific fitness goals.įortunately, there are plenty of diet plans and programs out there, with suitable options for every athlete. A quick look at the best diets for athletesįinding a diet plan that is safe, effective, and sustainable can be challenging, especially for athletes.
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