Gamers to play at a higher level with 7 healthy foods
|Good foods to eat before outdoor games. Photo: HelpGuide|
What food do gamers eat?
We should all sit down and have three healthy meal per day…well other people. People who aren’t gamers.
Do you often find yourself sitting in front of the computer completely exhausted and can’t get a kill? Are your reflexes tired and you are just an easy prey for noobs and other pests? Then you lack energy!
"Nutrition is a great tool to maximize esports success and improve the longevity of a player’s gaming career. Poor nutrition has been shown to impair mental clarity, decision making, motor skills, and overall health. A healthy diet can improve mental health, energy levels, learning, and concentration. Therefore, to play at a higher level, you’ll need to consider the foods you’re putting into your body", Jake Middleton, a fitness trainer, said. Jake Middleton dedicated to improving the performance and health of esports athletes. He obtained his bachelor’s degree in exercise science, is a certified exercise physiologist and certified personal trainer with the American College of Sports Medicine.
Top 7 Healthy food choices for gamers
1. Fruits and Vegetables
Fresh fruits and vegetables supply essential vitamins and minerals your child needs to perform well. Broccoli florets are a nutritious option that supply calcium, a nutrient your child athlete needs for building strong bones and reducing his risk of fractures. A small spinach salad is easy to pack, quick to eat and supplies a healthy dose of iron. Your child athlete needs plenty of iron because it helps supply oxygen to all the parts of his body. Dried fruit is also a good source of iron. A banana provides potassium, which helps your child's muscles work properly. Berries, watermelon, oranges, baby carrots and celery sticks are refreshing choices that can help keep your child hydrated while he plays outside, according to SFGATE.
2. Nuts and Seeds
Nuts and seeds are healthy sources of protein, one of the most important nutrients for children who play sports. Protein is essential for the repair and regeneration of muscles and also helps supply your child with energy. Pack individual servings of walnuts, almonds, pistachios, cashews, peanuts, pumpkin seeds or sunflower seeds. A handful of nuts between plays will refuel your child and help him play his best. Trail mix made with nuts, seeds and dried fruit is another healthy option.
Wholegrain cereals are a great way to get your energy into your body, especially if you're going to be active in the morning. Avoid the sugary cereals if possible, the types of breakfast you want to be aiming for is things like porridge oats or granola, topped with reduced fat milk or soya milk, as said by Pitchero.
Banana's are one of the best pre-game foods that you can have, hence why you see so many professional athletes eating them before, during and after they have played their sport. They're very rich in potassium, a mineral that is essential when trying to optimise your performance levels on the pitch as it aids the movement of muscles, your bodies water levels and also helps prevent the dreaded cramp.
|Real food for gamers must have three main characteristics: |
*It has to be prepared quickly, because we want to get back to the screen as soon as possible
*It must be healthy and full of energy, so that we can play concentrated for a long time
*You must be able to eat it with a maximum of one hand in order not to interrupt the game flow more than necessary
Eggs provide us with a great source of protein and if you're feeling adventurous, what about having some scrambled eggs with beans on toast in the morning to really fuel you for the day ahead?
Omelets are also a fantastic meal option because you're able to mix in whatever you'd like with them. Ingredients such as meat, fish and vegetables all taste great and whilst omelets are great, it is important to add some carbohydrates to them to give you that slow releasing energy your body will crave.
6. Whole Grains
Carbohydrates are an important source of fuel during sports games. Without carbohydrates, your child's endurance may suffer. Not all carbohydrates are equal, and whole grains are the healthiest options. Whole grains contain more fiber and are usually lower in sugar than refined grains. Bring along a mini whole wheat bagel with a smear of peanut butter or whole grain crackers with almond butter. Whole grain breakfast cereal is another healthy option that also provides iron. Muffins made with whole-wheat flour and dried fruit supply a healthy dose of carbohydrates as well.
7. Additional Snacks
Food safety is an issue with outdoor games, but many foods are safe to eat as long as they are stored in a cooler with plenty of ice. A lean turkey sandwich made on whole wheat bread supplies protein and carbohydrates. Cheese cubes or a carton of yogurt are also healthy sources of protein. Hummus and fresh vegetables or a fruit smoothie supply your child with fiber, carbohydrates and essential nutrients.
Eat Right for Energy
Bad nutrition can make you feel tired. For maximum energy, get at least 60 percent of your calories from carbohydrates and 20 percent from lean proteins. Eat several small meals throughout the day, emphasizing whole grains, fresh fruits and vegetables, nuts, seeds and lean proteins. Consume a light meal of easily digestible proteins and carbohydrates two hours before a game, and then a small carbohydrate snack, such as a banana or energy drink, 20 minutes before the game for a quick energy boost, Sportsrec said.
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