These essential oils can be compared to all-purpose machine oil that lubricates stuck and rusting metal hinges, screws and other moveable parts of a machine. The only problem to most people, they get the wrong kinds of fats. They lack the good, healthy fats and essential oils for sports nutrition. Fats carry fat-soluble vitamins such as vitamins A, D, E and K from the food we eat to our body. Athletes who have high calorie intakes of about 5,000 to 6,000 kcal/day may achieve 200% or more of the RDA for some vitamins and minerals just from foods they eat. Despite this fact, most of the athletes who are concerned with sports nutrition take supplements to boost performance. While vitamin and mineral deficiencies impair physical performance, research indicates that supplementation of a nutritionally adequate sports diet does not improve physical work capacity, endurance, oxygen consumption, cardiovascular function, muscle strength, or resistance to fatigue. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping. Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta. ) and rest for the rest of the evening because you need to get up early, as early as four hours before the game. The best sports nutrition in endurance sports is hydration. You should be hydrating yourself even a week before the game. This is to keep your body cleansed, fueled and watered for the coming event. In most cases, colorful skins of fruits and vegetables have the most concentrated source of protective nutrients. RED Red fruits maintains heart health, memory function, lowers risk to some cancers, and ensures urinary tract health. Lycopene and anthocyanins are available in red fruits and vegetables. Another area where it is very helpful is in the development and maintenance of strong bones. It will really play a big part in the sports nutrition for women. Having adequate amounts of calcium during your childhood and adolescence is important for deveoping an optimal peak in bone mass by your mid twenty s to your early thirty s.