TOP 5 NUTRITION TIPS FOR ATHLETE                                                                         When you exercise for 50-60 minutes or more, especially when your doing something at high intensity that takes a lot of energy, you need a diet that can help you to perform at your peak and retake fast afterward.

In Order to perform your best at game time, you needs the right nutrition. Here are some tips to help and maximize your athletic performance and avoid injury.

1.  GET ENOUGH CARBOHYDRATES : Carbohydrates are important source of energy and nutrients and allows protein to be used for repair. Carbs are an athlete's main fuel.                                                                                                    -Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals pasta fruits and vegetables to achieve maximum carbohydrate storage.                                                                                                                       -Carbohydrates helps you avoid hitting "the wall" and feeling sluggish during workouts.
2.  FOOD FIRST : Food is the fuel that helps athletes perform their best. If you want to get the most out of your workouts and athletic capabilities,your diet should be a top priority in your fitness efforts.                                                          -As your body puts out energy through exercise ans training, you need to replenish those lose nutrients, which can be done by choosing  the right foods.  ---Here are some best foods for athletes to optimize their performance at the gym or on the field.                                                                                                            a.BERRIES                                                                                                                b. CHERRIES                                                                                                            c. OLIVE AND COCONUT OIL                                                                            d. OATMEAL                                                                                                            e. SWEET POTATOES                                                                                            f. MILK                                                                                                                      g. NUTS                                                                                                                    h. CRUCIFEROUS VEGETABLES                                                                        i.BEANS                                                                                                                    j.SALMON
3. GET YOUR ANTIOXIDANTS : Numerous research has proven the health and training benefits of certain nutrients in foods; mainly antioxidants antioxidants are important for athletes to help reduce muscle or tissue damage caused by the on going physical stress from training. The main antioxidants are:                          Vitamin C - This vitamin cannot be produced by the body which means athletes must meet requirements through diet. Vitamin C can be found in primarily fruits and vegetables such as:                                                                                              -GREEN OR RED PEPPERS                                                                                    -BROCCOLI                                                                                                              -KALE                                                                                                                      -ORANGE                                                                                                                  -APPLE JUICE                                                                                                          -FORTIFIED MILK                                                                                                  VITAMIN D - Vitamin D is important for athlete as it plays a key role in maintaining bone health. It can also be found in supplements and a small number of foods, such as wild oily fish, egg yolks, and fortified foods such as milk. There are also research supporting a link between vitamin D and injury prevention and reduced inflammation.                                                                                VITAMIN A - Vitamin A can be found in foods from both animals and plant food sources. It helps keep eyes healthy while also promoting growth and development.The highest sources of vitamin A are in liver, dairy products and fish. Vitamin A from plant sources can be found in dark green, yellow, orange, and red fruits and vegetables.
4.  REST AND DIGEST : After eating, take little bit of rest and  let the food to be digest. We have a less amount of time every day to work, play, and train our self. As a result, many of us power through our meals as though they owe so hot in the digestive parts.  
5. GO EASY ON FAT : For lengthy events like marathons or long races your body turns to fat for energy when carbohydrate sources run low.                                        Most athlete gets all the fat they need eat following items like  nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.                                        Avoid fatty foods on the day of match, because it  can upset your stomach.