August, 2020.

Every year, we celebrate National Day of Sports to honour and commemorate the spirit of legendary sportsperson, Major Dhyan Chand who is regarded as the nation's greatest hockey playerever. The day was instituted to educate India’s youth on the importance of being fit and healthy, by practicing sports and other physical activities.

Along with a focused approach towards one’s fitness levels, it is equally important to supplement this routine with good nutrition, a balanced diet, and healthy snacking. Good nutrition paves the way to a healthy lifestyle, and is a small investment towards long-term health. This can be achieved, by simply making small, yet relevant and impactful changes to the diet like adding a handful of almonds.

Stressing on the need to eat right to complement one’s sports schedule, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi, said, “The amount, composition and choice of food intake can profoundly affect a sports performance. Balancing nutritional needs while practicing a sport or form of exercise is very important as it helps build the foundation for success. A handful of almonds make for the perfect post-workout sport snack, as they provide energy and are known to have satiating properties. Additionally, Almonds also contain healthy fats which are required by the body, and are a good source of protein, which will help enable your sports routine.”

According toMadhuri Ruia, Pilates Expert and Diet & Nutrition Consultant, “Sports and physical exercise are very important for the body’s overall growth and development.But, to optimize your physical training it’s essential to consume balanced and nutritious diets including healthy snacks. Fuel your routine with a handful of almonds, which along with being nutritious also promote heart health. According to a recent research from King’s College London, snacking on almonds everyday improved endothelial function of the arteries and also lowered “bad” LDL-cholesterol - both key indicators of heart health[1].”

Highlighting the need to snack right while engaging in physical activities, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said, “said, “People in India are increasingly understanding the significance of sports and regular physical activity. More so now, as there is a greater interest around immunity especially with regard to foods and practices that can help strengthen it. Research has also suggested that regular moderate intensity exercise can also strengthen immunity[1]. This is important more so for children, as they continue to attend online classes at home without much physical activity.  Parents must ensure that they setup a routine, so that the child engages in some sort of sport/physical activity every day. Also, be sure to augment this routine by adding snacks like almonds to the child’s diet. Almonds are a source of zinc, folate and iron, all nutrients that are known to contribute to a normal function of the immune system.”