To do what they do, cheerleaders need a lot of core strength, extraordinary stamina, flexibility, endurance, and balance. To meet these body demands, it is crucial for them to follow a good workout routine and a nutritious diet plan. Now, by following the cheerleader diet, you too can be as fit and flexible as one of them! Here is the diet plan that you must follow to meet the nutritional requirements – Lean protein : It helps to rebuild and repair the muscle cells, which is essential for an athlete like a cheerleader who keeps conditioning herself. It is advisable for athletes to consume 1.2g to 1.4g of protein per kg (2.2 pounds) of the body weight You can consume: Recommended Read:  Protein Supplements: What You Need to Know Chicken breast Fish Tofu Spinach Black beans You should avoid steak hamburgers or other fried chicken etc. These foods while high in protein will be higher in fats, which is not the good fat to consume Fats (in small amounts) : Now this is a ‘good fat’ we are referring to, which contains polyunsaturated and monounsaturated fats which have multiple health benefits like reducing cholesterol and providing Vitamin E. It also contains Omega-3 fatty acids which work wonders for weight loss, heart benefits.

If you are considering adding multivitamins to your health and fitness program, you might have some questions and concerns on how to take them correctly, safely, and for greatest benefit. While nothing can replace the advice of a physician, the information below can help you with preparing your list of questions to ask about multivitamins when you visit your doctor. Recommended Read:  Essential Vitamins for Healthy and Glowing Skin What’s the best way to take vitamins? First and foremost, it is important to remember that natural sources of vitamins and trace minerals are contained in healthy foods. This is the best way to gain the nutrients that your body needs. While there’s still some controversy about exactly which vitamin supplements are best, experts agree that a healthy diet with natural foods is the best place to start and adding the multivitamin should be taken as a needed supplement, not as a replacement for a healthy diet. In the past, vitamins were something most people purchased in a health food store. Multivitamins are found everywhere now: grocery stores, pharmacies, retail shops, gyms and fitness centers, and of course online. They can be found in tablet, capsule, powder, or liquid forms, all containing a variety of mixtures of vitamins together (sometimes with herbs and minerals, oils and extracts) and are intended to supply dietary supplements for those looking for better health.

Fish and all the other crustaceans are renowned for their nutritive qualities. Eating these products directly is one approach. However, in the last 5-6 years, oil extracts of fish and other crustaceans have become a trend. Fish oil is one of the most popularly known supplements due to its high omega-3 content. Krill oil is oil extracted from a krill. The basic difference between these two lies in the exact source that they are being extracted from. Fish oil is sourced from a variety of different fishes like cod, sardine, etc whereas krill oil is taken only from krill that is basically a crustacean. Which one is healthier for you? Here are some of the benefits from both the oils listed, to help you make a more informed decision about your oil usage – Benefits of Krill Oil: Krill oil has higher Omega-3 levels When compared to fish oil, krill oil supplements are considered to be an elite source for omega-3s. Although it is reported time and again that both provide Omega-3, however, it is also seen that the amount of omega in krill is more than that in fish oil. This means that a smaller dosage of krill needs to be taken against fish oil.

Calcium is one of the most important minerals in the human body. It is found abundantly through our nerves, brain, and musculature, but the maximum is stored in our bones and teeth. Medical journals indicate that the recommended daily intake (RDI) of calcium has to be about 1300 mg up till puberty and 1000 mg per day for adults. With the progression of age, this intake increases as the ability of the body to form calcium decreases immensely. After the age of 50 the intake reaches 1200mg for both men and women. As per common belief, dairy products are considered to be the main source of calcium. However, with growing dairy and lactose intolerance dairy products are being consumed far less and are causing extreme calcium deficiency. Let’s find out 10 holy-grail non-dairy sources of calcium. Cheese It is one of the most common non-dairy sources of calcium and vitamin D . A 100 gm of cheddar cheese has about 721 mg of calcium. The harder cheeses such as Cheddar and Parmesan have more calcium as compared to the softer ones. Fruits Fruits such rhubarb, figs, kumquats, kiwi, raspberries, papaya, strawberries, blackberries and oranges are all healthy sources of calcium.

Fiber plays a vital role in keeping a person healthy and fit. The overall well-being of an individual depends considerably on the proper functioning of the lower gut and for that, eating a diet rich in soluble and insoluble fiber is of great importance whether we realize it or not. The fiber content of food is overlooked quite often while looking for a perfect diet plan. What is Dietary Fiber and what are its types? Fiber is plant-based fibrous carbohydrates which do not get broken down into digestible sugar molecules in the intestine. Fiber is crucial for digestion and regularity, weight loss, cholesterol maintenance, blood sugar regulation and more. Categorically, there are two types of fibers: Soluble Fiber and Insoluble Fiber. The soluble fiber such as pectin, gum, and mucilage as the name suggests get dissolved in water. It then gets converted into a gel-like substance and is known to help decrease the blood sugar level by slowing down the process of digestion. Insoluble fiber, on the other hand, does not get dissolved in water and remains intact during the whole process. It helps to speed up the process of passage of food through the digestive system and helps prevent constipation.