We know that food and sports are the best allies to lead a healthy life and that proper nutrition improves the quality of life and sports performance. That is why many people who dedicate themselves 100% to sports have a specific regime. It is important to emphasize that the diet of an athlete is personal and appropriate to the type of exercise, that is, that the consumption of nutrients must be consistent with the physical activity he performs so that there is no imbalance in his body.
The diet of an athlete is mainly based on:
- High carbohydrate intake, such as pasta, cereals, legumes, etc. Those that are slow absorption.
- Animal and vegetable protein, the protein of the first group, must be obtained mainly from those meats that are low in fat, such as chicken, turkey, and fish. It can be complemented with the consumption of cheese, milk, yogurts. As for the second group, we refer to legumes such as soybeans, nuts, among others.
- All these points should be based on the type of exercise and its duration, intensity, type of training, physical condition, age, and sex of the person.
One of the main aspects when establishing a diet in the athlete is to consider the caloric energy that the individual should eat, as well as the distribution that will be given to the different foods. Always following the training schedule, the origin of where the calories and the quality of them will be obtained.
As already mentioned, the distribution of nutrients varies depending on the sport being carried out, so the percentage of carbohydrates, proteins, and fats that should be used in physical activity are very different to the aerobic than the muscular and, obviously, to those who are sedentary.
For example, if the exercise is related to aerobics, carbohydrate consumption will predominate, and if it is more of muscular endurance and strength, the diet will focus on proteins and carbohydrates. The percentages of these elements should be distributed at different meals, depending on the time of exercise.
Some recommendations that can be used so that the person can eat better are:
- The indications and recommendations made by the nutritionist to the person must be respected, in terms of meal times and quantity.
- You should not skip meals as hypoglycemia may occur. This is avoided if the individual eats regularly.
- Choose to consume foods high in carbohydrates, slow absorption, and avoid those high in fats and sugars.
- Eat vegetables and fruits. In the case of drinking juices, these should be natural.
- If you want to increase proteins, it is recommended to opt for legumes and dairy products, instead of red meat.
- The type of oil is also essential, so olive oil is the most suitable.
- It is preferable to cook steamed, grilled, or baked than cooking fried things because it is not only a lot of fat but also the nutrients are lost, so it is counterproductive.
- Definitely forget about flour-based foods, for example, cakes or pastries like sodas, food high in sugars.
- Water should be taken to maintain body hydration and to eliminate toxins. It usually is recommended that before physical activity, the person drink 400 ml of water. The liquid must be room temperature to avoid gastric problems and digestive problems.
Following these recommendations, it is essential that the person has breaks to avoid health problems at all costs, you can opt for treatment that allows the relaxation of the athlete, such as infrared sauna San Diego, which will help improve the elimination of toxins. As for food, the athlete has to monitor his diet so that it is balanced and full of energy, this with the advice of a specialist.