
Why Makhana is the Perfect Snack for Athletes and Fitness Enthusiasts: Superfood for Sport
The dietary needs of athletes vary depending on their sport. By aligning their diets with the specific demands of their sport, Champions optimize their performance potential and enhance their competitive edge. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.
Athlete work throughout their life, strive to stay fit each day and prepare themselves for competition. Food quality and food amount make the biggest impact on an athlete’s body composition and performance before and after competition.
As the athlete draws near any championship, the world eagerly anticipates witnessing the pinnacle of human athleticism. Breathtaking performances and displays of raw potential captivate audiences. However, a crucial element often goes unnoticed: the meticulous dietary strategies employed by these champions and the food that they consume.
Beyond the relentless training, elite athletes fuel their bodies with precision. They understand the critical link between nutrition and performance. The amount of energy a food provides hinges on its macronutrient composition – carbohydrates, protein, and fat. By strategically incorporating these macronutrients, athletes optimize their training and recovery, ultimately maximizing their potential on competition day.
Absolute Nut’s Makhana is one such god food, a nutritional powerhouse packed with essential nutrients. It offers numerous benefits for athletes striving to enhance their performance.
- Carbohydrates (76.9 gram per /100gram): Carbohydrates constitute a crucial energy source for athletes. Carbohydrates are an important fuel source. In the early stages of moderate exercise, carbohydrates provide 35 to 50 percent of the energy requirement. Found abundantly in foods such as bread, rice, and fruits, their inclusion in an athlete's diet is paramount. By incorporating these foods, athletes can sustain energy levels during intense physical activity and prevent premature fatigue. To meet the rigorous demands of athletic performance, athletes require a daily carbohydrate intake of 6-10 grams per kilogram of body weight. Therefore, adequate carbohydrate consumption is essential for athletes to optimize their performance on the field.
- Proteins (9.7 gram per /100 gram): Protein plays a pivotal role in an athlete's diet, serving as the cornerstone of muscle growth and repair. After intense physical exertion, protein facilitates muscle recovery and rebuilding. To meet these demands, athletes require a daily protein intake ranging from 1.2 to 2.0 grams per kilogram of body weight. By inducting protein-rich foods into their diet, athletes can optimize muscle mass and enhance overall athletic performance.
- Fats: (01% gram / per 100 gram) Fats function as the body's long-term energy reserve, providing sustained fuel for athletes. However, discerning between healthy and unhealthy fats is crucial. While unsaturated fats found in sources like makhana, nuts and fatty fish offer numerous benefits, excessive consumption of saturated and trans fats present in fried foods should be avoided. For optimal athletic performance, a daily intake of 20-35% of total calories from healthy fats is recommended. By prioritizing healthy fat sources, athletes can maintain energy levels, support overall health, and enhance their athletic performance."
- Calcium (60milligram /per gram): Calcium is a vital mineral, serves as the building block for strong bones. For athletes, robust bones are paramount as they help prevent injuries during rigorous training and competition. Dairy products like milk and cheese, along with leafy green vegetables, are excellent sources of calcium. To maintain optimal bone health, athletes generally require around 1,000 milligrams of calcium daily.
- Iron (1.4 milligram / per 100 gram): Iron is a vital nutrient that supports athletic performance. It plays a crucial role in red blood cell production, ensuring efficient oxygen delivery to muscles. Adequate iron intake is essential for athletes to maintain energy levels, prevent fatigue, and optimize muscle function. Recommended daily iron intake varies based on age and gender, typically ranging from 8 to 18 milligrams.
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Fiber (14.5gram / per 100 gram): While Makhana may not be a primary source of fiber, it still offers a modest amount. This dietary fiber contributes significantly to an athlete's overall well-being and performance in several ways:
While Makhana may not be the sole source of fiber, it can contribute to an athlete's overall fiber intake. Including Makhana as part of a balanced diet that emphasizes whole grains, fruits, and vegetables can help athletes optimize their digestive health and enhance their athletic performance. - Calories: One small cup (100 grams) of makhana contains approx 337 kcal to 356 Kcal . The calorie count increases with the serving size, so keeping portions in mind is essential.
Quantity in grams |
Makhana Calories (Kcal) approx |
30gram |
100 |
1cup |
176 |
Small cup (100grams) |
337 – 356 |
Medium cup (200 grams) |
674 |
Large cup (300gram) |
1011 |
Promotes cognitive ability
Makhana is a rich source of thiamine, a crucial vitamin for cognitive function. Thiamine plays a vital role in supporting the health and function of nerves.
Furthermore, Makhana consumption can lead to increased acetylcholine production. Acetylcholine is a neurotransmitter that facilitates communication between brain cells. As acetylcholine levels rise, brain function, including cognitive speed and processing, can be enhanced.
Therefore, incorporating Makhana into your diet may offer cognitive benefits, potentially improving brain function and supporting overall cognitive health.
Makhana: A Magnesium-Rich Snack
Makhana, also known as fox nuts or lotus seeds, is a good source of magnesium. A 100-gram serving of makhana provides 67.2 milligrams of magnesium, which is approximately 17% of the recommended daily allowance (RDA).
Conclusion: In the end, it’s important to start by improving overall diet quality and incorporating basic Precision Nutrition style habits. Then, once a solid foundation is built, the workout nutrition strategies above can really make a difference. Makhana is a nutritional powerhouse, rich in micronutrients and antioxidants a well - rounded diet. Its positive effects are observed throughout the entire body, supporting the proper functioning of all vital systems.
Given the wide range of health benefits, incorporating Makhana into at least one meal per day is highly recommended. Furthermore, the versatility of Makhana allows for the creation of numerous delicious and innovative recipes, making it a delightful addition to any diet while ensuring both taste and nutritional value.