Every cuisine around the world has a staple source of carbohydrates. Today, the most commonly used grains are wheat and rice in different forms. In North Indian cuisine Indian bread made with wheat are a staple, while in South India, rice is the staple grain with curries and other dishes.
Wheat and rice may be amongst the most popular grains, but millets (such as pearl millet (bajra), foxtail millet (kangni), sorghum (jowar), finger millet (ragi), etc), are amongst the healthiest of grains available today.
Whole millets and millet flours are naturally gluten-free and a great alternative to rice and wheat in most recipes. With gluten sensitivity being on the rise, awareness about different types of millets as a healthier alternative is increasing.
Body-Building for Athletes
Bodybuilding is a key aspect of success for athletes. Depending on the nature of the sport, the requirements for the same differ. The fat in the human body determines body composition. The athlete’s priority is to keep the body fat level to a minimum since their performance is inversely proportional to body fat.
Protein & Fiber
Protein and fiber are two important ingredients for athletic training. Proteins are complex molecules, formed by small sub-units called amino acids. Protein helps in building and repairing muscles. Protein cannot be manufactured through other means, it needs to be taken in via food intake. So the right food is very very important. Without protein, the body breaks down muscles to get amino acids for its basic functioning.
One major benefit of fiber for an athlete is that it carries out the waste byproducts of muscle production. This type of waste build-up in the system increases body fat and decreases overall body health.
Muscles provide strength, balance, posture, movement, and heat for the body to keep warm. There are over 650 muscles in the human body. A kind of elastic tissue makes up each muscle, which consists of thousands, or tens of thousands, of small muscle fibers. Each fiber comprises many tiny strands called fibrils, impulses from nerve cells control the contraction of each muscle fiber. It is very important for athletes to build good muscle tissue. Millets are a whole grain that are packed with protein
So an athlete's food should essentially contain the following
- Starchy and non-starchy vegetables
- Whole grains like Millets
- High fiber foods
- Protein-rich food
- Wild rice, black or brown rice
Millet is rich in dietary fiber, both soluble and insoluble. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. This type of fiber is also important for adding bulk to stools, which helps keep you regular without constipation and reduces your risk of colon cancer
Nutrition from Millets
Before we look at the benefits of millets for athletes, let us analyze the chemical structure of millets in general.
The main components of millet include starch, protein, lipid, vitamins and minerals. Millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. The essential amino acid profile of the millet protein is better than other kinds of cereal such as maize.
Millets offer higher nutrition at a lower Glycemic Index and ensure that body does not pump more Insulin and give a sense of fullness post-eating. This sense of fullness ensures that we don't overeat or eat frequently which helps in managing Obesity.
Millets, though easily digestible take a longer time to digest and hence releases slowly over a period of time. As a result, you feel hungry much later than you would with white, polished rice. In the same manner, the high fiber content of millets leads to slower digestion and a lower glycemic index. Once one understands the nature of millets, one will find that much fewer quantities of millets are required to get the same amount of energy to keep us working.
Carbohydrates are important for athletes as it is a major source of energy for them. Millets are the only source of carbohydrates that do not have any starch in them and they release energy slowly allowing for improved stamina during long periods of intense activity
As mentioned above, millets play an important role in building muscle which are very important for athletes.
There are 6 different types of millets that can be ordered through www.letslive.shop
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Our millet grains are 100% all natural, hardy & resistant varieties that are cultivated using traditional methods! Used for both Human and Livestock consumption, Millets are magical superfoods that are yet to receive their due. Rich in protiens, carbs, fibre, vitamins and minerals, these are small grains that pack in a punch! Try them out today and check out for yourself!
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