Diet plan for archers

A balanced diet is essential for every player. Balanced diet for Archery players should include: carbohydrates, proteins, healthy fats, minerals and vitamins, and water or fluids. It is also ideal to eat fresh food rather than the ready-made and processed food. Enjoy all seasonal Fruits.

Diet plan for archers

• Carrots: Promote healthy eyesight, which is important during a match • Foods with Zinc: Studies have shown that 20 mg of zinc a day can improve hand-eye coordination. Food that contain zinc include oysters, pumpkin seeds, whole grains, sunflower seeds, animal proteins, beans, nuts and almonds. • Vitamin C: Found in high amounts in peppers and citrus fruits to aid muscle repair. Food that contain vitamin C include-Broccoli, Peppers (Yellow Bell Peppers), Guavas, Kiwifruit, Berries (Strawberries), Citrus Fruits (Oranges), Tomatoes (Cooked), Papaya. • Choline: Tomatoes, egg yolks and potatoes are all high in choline, a member of the vitamin B family. It feeds your brain’s neurotransmitters and has been proven to improve reaction times. • Vitamin A: Because it helps to make new white blood cells. Your body is going to need these to fight off infection and recover from the intense workouts. Vitamin A helps in fixing any micro tears in your muscles. Sweet Potato (Cooked), Carrots (Cooked), Cos or Romaine Lettuce, Dried Apricots, Cantaloupe Melon. • DMAE: Feed your brain something named dimethylaminoethanol, which is found in certain fish. This brain food is a neurotransmitter, which helps messages move across your nerves and brain. DMAE deals with the process required for remembering tactics, techniques and course sequences. Good natural sources of DMAE are salmon, sardines, and anchovies. • Sprouts: The health benefits of eating sprouts are numerous as they are a rich source of protein, anti-oxidants and other vitamins. Sprouting can be done with various vegetables and legumes. Most of us eat sprouts as a morning breakfast, evening snack or sometimes an afternoon meal by adding them to a certain dish. • Milk: The body cannot make calcium, so the dairy foods (milk, cheese, yoghurt) that children eat and drink every day are important. Calcium is needed for strong and healthy bones. • Dry Fruits: Dry fruits are traditionally known to be a powerhouse of nutrients • Almonds have many health benefits for players, handful of soaked almonds improve our memory. • Including walnuts in your diet everyday can boost brain health and Walnuts are rich in B-vitamins and antioxidants that fight free radical damage. • Dates, don’t miss your date with this Iron-rich dried fruit. Say No To: • Readymade/processed food • Junk food: chips, pizza, burger, chow mein etc • Packed juice • Flavoured Kids' yogurt