The diet of sports
The power supply provides the necessary nutritional intake to build and strengthen the structure of the organization, and provides the necessary energy reserves. The absence or lack of certain nutrients can play in its development and our physical performance.
Feeding an athlete must be healthy, balanced and varied as that of a sedentary, except as intake are higher because their power consumption is higher.
Staple foods for a diet of sports
> Protein, carbohydrates and fats
- Protein for muscle (20%)
Protein promotes muscle growth and renewal. They are mostly found in red and white meats, eggs and fish.
- Carbohydrates for Energy (50%)
Pasta, rice, bread, potatoes, grits ... are carbohydrates, carbohydrate source. These are partly stored in the liver and muscles as glycogen and used directly during exercise.
If glycogen stores are insufficient, the body gets the energy it needs reserves of amino acids (proteins) and fatty acids (fat). But this compensation process prevents muscle reconstruction and reduces the performance of the athlete.
- Lipids in moderation (30%)
Fats provide essential fatty acids. Because proteins are a lesser degree, a fuel for the cells. It is better to focus on vegetable fats and remain vigilant about consumption in general, because lipids are stored as fat in adipose tissue.
> Calcium for bones, all meals
Dairy products are rich in calcium and protein, are involved in the strengthening of bones. It is recommended that you eat at each meal. To limit fat intake, it is best to alternate the milk and yogurt. Type produced custards, puddings ... they are low in calcium and calories. So to avoid!
> Vitamins, minerals and iron
- Fruits and vegetables at every meal
Fruits and vegetables provide fiber, vitamins, minerals and trace elements. Most of these products antioxidants prevent and combat tale micro traumas. Its sugar, fructose, has the feature to help liver glycogen stoker. These foods are eaten at every meal and also during recovery.
- Iron
A decrease in the levels of iron in the blood alters the transport of oxygen causes fatigue, deficiency ... Iron is found in most foods, but their contribution is uneven. In fact, there are two types of iron:
Non-heme iron is found in plants: lentils, peas, cereals and eggs, but in small amounts (about 5%)
Heme iron than meat and fish abound. Know that 25% of the iron in these foods will be assimilated by the body. Some vitamins, such as vitamin C, improve the delivery of this mineral, while accelerating the formation of red blood cells and help fight anemia.
The pace of the foods you eat and your ability to adapt to the energy needs of athletes according to the intensity of the particular sport, practice times, seasons, sports, weather ...
- Hydration
Sports sweat a lot, so it must balance the loss of water and minerals, drink all day and during exercise, even before you feel thirsty. Thirst is a sign of dehydration, once felt a negative impact on performance.
The athlete should prefer a highly mineralized water in sodium.
Water waste removed by the kidneys as waste production increases in times of intense effort.
Food before exercise
Three days before the competition, tournament or otherwise, the feeding behavior of sports is changing it's energy reserves to meet the needs of the body during exercise. And consumption of carbohydrates increases. However, the last meal taken at least 3 hours before the activity will be light for the athlete does not lose energy on digestion.
Sports Plan, namely
Often, athletes think that eating a lot of protein to build muscle mass, you are wrong: more than 20% of the diet is necessary, these proteins are destroyed and removed. So it is important not to favor any food.
Unsportsmanlike must not exceed the threshold of 2,200 kcal / day, while a sport can be up to 4000 kcal / d.
For fatigue during activity, it is advisable to take a granola bar, dried fruit or drinking sugar water.