Now, there is no doubt that carbohydrates are ergogenic and improve performance, there is too much research to suggest they do otherwise, however few athletes (except those who work with professional sports nutritionists) and very few of the general public would know when and how to carb load, which events or sports where is it applicable or how to do it with nutritious food.
There is limited research available that directly links a student’s Grade Point Average (G.P.A.) to their overall nutritional health. Additional substantive data is needed to prove that overall intellectual health is closely linked to a person’s diet, rather than just another correlation fallacy.
Protein can be found in a wide range of food. The best combination of protein sources depends on the region of the world, access, cost, amino acid types and nutrition balance, as well as acquired tastes. Some foods are high in certain amino acids, but their digestibility and the anti-nutritional factors present in these foods make them of limited value in human nutrition. Therefore, one must consider digestibility and secondary nutrition profile such as calories, cholesterol, vitamins and essential mineral density of the protein source. On a worldwide basis, plant protein foods contribute over 60 percent of the per capita supply of protein, on average. In North America, animal-derived foods contribute about 70 percent of protein sources.
Be aware. Read the Nutrition Facts on each product to ensure that it is low in cholesterol and trans/saturated fats. You also want to look for foods that have high levels of vitamin D and vitamin B1 Also watch for sodium and added sugar levels.
In Hong Kong nutrition facts labels are regulated by the subsidiary legislation Food and Drugs (Composition and Labelling) (Amendment: Requirements for Nutrition Labelling and Nutrition Claim) Regulation 200
What seems more applicable for recreational athletes and those competing in team sports on a weekly basis is to get their sports nutrition right in the post training / post game window. Depending on what sources you read you have a 2-4 hour window after exercise to restock your muscle glycogen. It would be wise to consume higher carbohydrate based foods in this window; however it would also be pertinent to consume more nutrient dense food. Consuming fruit and vegetables in this time is a given, but also consuming some whole grains, starchy vegetables such as potato or sweet potato or some dried fruits such as figs, dates, raisins would also be useful. However it would be wiser to avoid fruit juice and soda drinks as these have been linked with diabetes, and avoid foods such as jams, jelly beans and sugary breakfast cereals as these are junk foods devoid of nutrition.
As mentioned, lifestyle- and obesity-related diseases are becoming increasingly prevalent all around the world. There is little doubt that the increasingly widespread application of some modern food processing technologies has contributed to this development. The food processing industry is a major part of modern economy, and as such it is influential in political decisions (e.g., nutritional recommendations, agricultural subsidising). In any known profit-driven economy, health considerations are hardly a priority; effective production of cheap foods with a long shelf-life is more the trend. In general, whole, fresh foods have a relatively short shelf-life and are less profitable to produce and sell than are more processed foods. Thus, the consumer is left with the choice between more expensive, but nutritionally superior, whole, fresh foods, and cheap, usually nutritionally inferior, processed foods. Because processed foods are often cheaper, more convenient (in both purchasing, storage, and preparation), and more available, the consumption of nutritionally inferior foods has been increasing throughout the world along with many nutrition-related health complications.