Wednesday, June 12, 2013

Proper Nutrition for recovery

I 'm the Director of coaching and a Coaching Instructor. I consider myself a semi-professional nutritionist.  Recovery is very important in soccer because of the hi endurance demands of the sport. Tangerines, Coconut water are quick to restore energy and balance potassium.
Everyone should adopt a hi level of nutrition not just for sports but for anyone wishing to excel.
I found this article today and every word is important

....Carbohydrates are also important for maintaining your testosterone levels if you're involved in athletic training. A study from the April 2010 edition of "European Journal of Applied Physiology" found that consuming a larger amount carbohydrates after exercise corresponded to an increase in testosterone levels.

Some fruits contain nutrients that can aid in boosting testosterone.
Photo Credit Jupiterimages/Comstock/Getty Images
Although fruits may not conjure the same images of manliness associated with steak and other hearty foods, some fruits may help to increase your levels of testosterone, the primary male sex hormone. Testosterone helps to enhance muscle mass and reduce body fat, so you may find fruits beneficial for improving your body composition. If you have low testosterone levels, consult a doctor before attempting to treat the condition yourself.

Bananas

Bananas are rich in carbohydrates, which can make them helpful for fueling workouts or daily activities. Carbohydrates are also important for maintaining your testosterone levels if you're involved in athletic training. A study from the April 2010 edition of "European Journal of Applied Physiology" found that consuming a larger amount carbohydrates after exercise corresponded to an increase in testosterone levels.

Raisins

Like bananas, raisin are also rich in carbohydrates. Additionally, one cup of raisins provides 12 percent of the daily suggested intake of magnesium, a mineral that helps to manage blood sugar levels and normal nerve and muscle function. Research published in the April 2011 issue of "Biological Trace Element Research" found that increased magnesium intake can increase testosterone levels.

Dried Figs

Dried figs are beneficial because they are rich in carbohydrates and provide 15 g of fiber per cup. Additionally, one cup of dried figs contains 24 percent of the daily suggested intake of calcium, a nutrient that supports strong bones and teeth. A study from the December 2008 edition of "Biological Trace Element Research" found that increased calcium intake promotes higher testosterone levels.

Avocado

Avocados are a distinctive fruit due to their rough black skin and bright green pulp. Avocados also differ from many other fruits because they are high in fat; a 6 oz. avocado provides 15 g. Dietary fat is rich in calories and, according to research from the December 1996 edition of "The American Journal of Clinical Nutrition", consuming more dietary fat can increase your levels of testosterone.

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