The performance benefits of the Mediterranean Diet

One particular food is consistently at the top of the list of diets when research is conducted on health advantages which is The Mediterranean food plan. Although it is referred to as a “diet” in the mainstream media, it does not mean that you have to restrict your eating. “Diet” can be applied to an eating routine and eating, and is not a strategy to shed weight. While it’s well known for its ability to improve general health it is also known that the Mediterranean diet can also be beneficial for helping athletes perform better.

MEDITERRANEAN DIET HIGHLIGHTS
The Mediterranean diet is based on eating the foods that are seasonal, and native to the nations that are bordered by with the Mediterranean Sea, including regions in France, Greece, Italy as well as Spain. Foods consumed be different across these areas, nevertheless, the overall diet is defined with a balanced diet of low-processed whole foods which contain rich in antioxidants healthy fats, fibre.

Foods that are the most commonly consumed include:

Olive oil
Chickpeas
Vegetables
Lentils
Fish
Fruit
Potatoes
Whole grain bread
The seeds, nuts and herbs are all available.
Other foods that are more commonly found used in Western diets like sweets, cheeses, meats as well as highly refined food items are typically avoided, however they are they are not forbidden. The ‘Western’ food items are best consumed in smaller quantities as a side dish or with accompaniments, and not as an ingredient in the principal dish.

Performance Benefits of the MEDITERRANEAN DIET
Mediterranean diets have long been acknowledged for its benefits in promoting heart health In fact, a decade-long research study linked the “diet” with a reduction of 47% risk of heart diseases. These heart-healthy benefits could be extended into athletic performance, as endurance training is heavily dependent on a healthy cardiovascular system, and the heart’s ability to efficiently provide blood circulation to the muscles that are working. In a new study of a tiny team of 5K runners tried this out. After four days of eating an Western diet (Think about fries, steak as well as side salads and soda) the runners ran. Similar runners repeated the marathon effort following 4 days of eating an Mediterranean diet. In just 4 days, Mediterranean food led to six percent faster times for 5K races which is more than one minute faster than an average 8 minutes/mile 5K.

Another research study studying the effects of diet and sports’ motivation found that those who adhered to an Mediterranean diet felt more eager towards achieving their goals in athletics. The Mediterranean diet is loaded with unsaturated fats as well as omega-3 fats that boost neurotransmitter’s capabilities which improves cognition, mood and attention. The factors mentioned above are able to play an important part in boosting your athlete’s motivation and determination.

Another way that this diet improves performance is an increased intake of antioxidants. The intense training can lead to the risk of oxidative stress as well as injuries to tissues in your body. Antioxidants are able to help clear and repair the damage making tissues stronger and improving the recovery. People who are deficient in antioxidants from their diet may experience lower gains in performance. It’s important to remember that antioxidants may have the synergistic effect of whole foods on sports performance. However, supplementation with high doses could cause a negative impact on acute stress, which can naturally improve the performance. It is another reason to consume a nutritious and a plant-rich diet such as one that is Mediterranean one.

The results of this study show the fact that even fit people can benefit in focusing on healthy food habits.

EASY MEDITERRANEAN DIET HABITS TO ADOPT
Get the health and athletic benefits of adopting the Mediterranean diet. Just increase the quantity of seasonal, flexible and balanced macronutrients by following these easy ways to get begin:

Get your day started by sipping an large drink of water.
Prepare with olive oil and then use it in marinades and dressings.
Take care to treat the dairy and meat as an accompaniment and not as the main meal.
Include a green vegetable (or two on each plate).
Replace sauces in bottles with spices and herbs.
Visit the neighborhood farmers’ market.
Try to eat one vegetable meal a every day.
Enjoy your food with glasses of wine and avoid sugary mixed drinks.
Do an walk following meals to aid in digestion.

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