Athletic Performance

An athlete needs special foods and supplements to maintain his performance and increase his ability, his needs are broadly divided as follows:
Pre-training needs: Normal natural stimulants for the sport (increases capacity without resorting to harmful chemical stimulants).
Pre-training meal: Quick foods that give energy before training (with high calorie content to help burn energy during exercise without losing weight that affects muscle size and capacity).
Daily: Protein supplementation to build muscles (which is important for the daily use so that the body has the capacity to build muscle and also increase the blood pumping in the body and the proportion of oxygen).

Healthy Foods:

We know that water constitutes 60-65% of the various elements that make up the brain, so it is the first element of the body to be affected by low water and moisture, therefore drinking at least one and a half liters of water and fluids daily is a must.
Eat fish twice or three times a week, as eating fish reduces depression and migraines.
Milk is a rich source of calcium, which is a bone-boosting ingredient. Milk is also rich in protein.

Herbal and Dietary Supplements:

Instant natural stimulants for performance:

  • Royal jelly: A powerful, rapid-acting tonic.
  • The Ginseng Group (red ginseng root, ginseng honey, ginseng tea) as a power promoter and a rapid acting stimulant.

    Energy-yielding Foods before training:

  • Date molasses and honey with nuts: Quick energy donor.

    Protein supplements for muscle building and nerve strengthening:

  • Raw wheat germ: Strengthens the nerves.
  • Bee Pollen: A protein supplement.
  • Soy Milk.
  • Whey Protein

    Scientific Refrences:

    1. Phillips S.M. (2012) Dietary protein requirements and adaptive advantages in athletes.Volume 108, Issue S2. pp. S158-S167
    2. Drinkwater BL, Nilson K, Chesnut CH, et al. (2004)Bone mineral content of amenorrheic and eumenorrheic athletes. N Engl J Med.311: 277–81
    3. Langley S. (2009) American College of Sports Medicine position stand. Nutrition and athletic performance.Medicine and Science in Sports and Exercise [01 Mar 2009, 41(3):709-731
    4. Clarkson PM, Haymes EM.(2005) Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron. Med Sci Sports Exerc. 27: 831–43
    5. Crenguţa I. Pavel, Liviu Al. Mărghitaş, Otilia Bobiş (2011) Biological Activities of Royal Jelly – Review.SPASB, 44(2)
    6. Ziemba A. , Jan Chmura , Hanna Kaciuba-Uscilko (2000)Ginseng Treatment Improves Psychomotor Performance at Rest and During Graded Exercise in Young Athletes. Human Kinetics Journal.Volume 9 Issue 4, December
    7. Myerson M, Gutin B, Warren MP, et al. (2001)Resting metabolic rate and energy balance in amenorrheic and eumenorrheic runners. Med Sci Sports Exerc 23: 15–22
    8. .Burke V, Hodgson JM, Beilin LJ, Giangiulioi N., Rogers P, Puddey IB: Dietary Protein and Soluble Fiber Reduce Ambulatory Blood Pressure in Treated Hypertensives. Hypertension. 2001, 38 (4): 821-826.

    9. Komosinska-Vassev K. et al. (2015)Bee Pollen: Chemical Composition and Therapeutic Application.Evidence-Based Complementary and Alternative Medicine. Article ID 297425, 6 pages
    10. Barr S.I. (2004)Nutritional considerations for vegetarian athletes. Nutrition. Volume 20, Issues 7–8, July–August 2004, Pages 696-703
    11. Alan H. and PJ. Cribb (2008) Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training.Current Opinion in Clinical Nutrition and Metabolic Care. Volume 11 – Issue 1 – p 40–44
    12. Massey L.K. et al. (2003) Effect of dietary oxalate and calcium on urinary oxalate and risk of formation of calcium oxalate kidney stones.Journal of the American Dietetic Association. Volume 93, Issue 8,Pages 901-906
    13. Manore MM, Leklem JE, Walter MC.(2000) Vitamin B-6 metabolism as affected by exercise in trained and untrained women fed diets differing in carbohydrate and vitamin B-6 content. Am J Clin Nutr.46: 995–1004
    14. Michael D. Delp R. B. Armstrong and A.Donald (2001) Exercise increases blood flow to locomotor, vestibular, cardiorespiratory and visual regions of the brain in miniature swine. Journal of Physiology. Volume 533, Issue 3.Pages 849-859


    The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.

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