A good strategy for when an athlete should eat and what he should eat helps a lot in increasing his performance. One of the many important things in their diet is dairy products. In the last few years, the attention of athletes has been attracted towards dairy products. This is because everything from protein-rich curd to calcium-rich milk has become a staple of the diet for many athletes and fitness lovers. But the question is, according to scientists, what place should dairy products have in the life of an athlete.

Dairy products prevent osteoporosis. Athletes are at risk for bone fractures and injuries, especially in high-impact sports. To reduce these risks, it is necessary to consume adequate calcium. The importance of calcium in athletic performance also includes preventing blood clotting, improving nerve transmission and muscle contraction. And the calcium present in dairy products makes it easy to meet these needs. Therefore there is a deep connection between dairy products and fitness. Dairy products play an important role in an athlete's diet. These products provide vital nutrients like proteins, carbohydrates, calcium and probiotics, which support gut health, bone health, sustained energy and muscle growth.

Some tips for including dairy products in the diet of athletes:

Curd and whey are a good source of protein. Drinking curd or whey after a workout can help build and repair muscles.

Milk is a good source of carbohydrates and proteins. Drinking milk before exercise can help provide energy.

Paneer is a good source of protein and calcium. Paneer can be consumed at any time of the day.

Important nutrients found in dairy products-

1- Protein: Athletes need to consume 1.2-2 grams of protein per kilogram of their weight. Dairy products contain a good amount of protein,

2- Carbohydrates: Carbohydrates are the primary energy source of the body. Athletes need to consume 2-4 grams of carbohydrates per kilogram of their weight.

3- Calcium: Athletes need to consume 1.2-1.5 grams of calcium per kilogram of their weight.

4- Vitamin D: Vitamin D helps in the absorption of calcium.

5- Riboflavin: Riboflavin helps in energy production.

6- Vitamin B12: Vitamin B12 helps in the production of red blood cells.

Dairy products are a valuable nutritional source for athletes. They are a rich source of proteins, carbohydrates, calcium and other vital nutrients that help athletes improve their performance. However, some athletes may be allergic or intolerant to dairy products. If you have an allergy or intolerance to dairy products, talk to your doctor.

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