Composition of the diet

The importance of food for the athlete's health has now been proven. A balanced diet contributes to better sports performance.

The energy contribution that an athlete requires comes from the quality and qualities of their diet. To maintain correct athletic performance and caloric balance, it is very important to adjust the amounts to the intensity of the exercise.

 

Composition of the diet

Proteins Due to its greater catabolism (catabolic processes are metabolic processes of degradation, during the catabolic processes energy is produced), proteins are needed in greater quantity for the construction and muscular recovery.

The athlete requires between 1.2 to 2 g of protein per kg of body weight per day (the sedentary general population should only consume 0.8 g per kg of body weight per day).

Consumption higher than recommended can cause health problems, since the surplus protein is stored in the form of fat in the muscles; the liver and the kidney, are forced into the metabolism. The exact measurements of proteins will depend on the type, intensity and duration of training.

Carbohydrates Glucose is the major metabolic substrate to generate energy, it depends on the resistance to physical effort and the proper functioning of muscles and organs. The diet of the athlete must be rich in carbohydrates and must provide between 60 and 70% of total calories.

Most carbohydrates must be complex or slowly absorbed, and can be found in the vegetables and foods of the cereal group (tortilla, cereal, pasta, bread, potatoes, among others, preferably high in fiber and low in sugar). . Only 10 to 15% of carbohydrates should be simple or fast absorption; these are located in fruits, dairy products and foods high in sugar.

Vitamins, minerals and antioxidants. The high intake of nutrients causes the metabolism of the athlete to consume more B vitamins, minerals and antioxidants. Minerals and vitamins wear out throughout the metabolism and are lost by elimination // enforma.GetQoralHealth / nutrition-and-exercise / 4-tips-for-a-greater-performance-renal and sweaty sports, in the case of minerals.

Liquids and electrolytes. During exercise, water is directly implied in the following functions: cooling, nutrient supply to muscle cells, elimination of waste substances and lubrication of joints.

It is recommended not to wait until you feel thirsty to drink liquid; Two glasses should be taken 15 minutes before the start of the activity and, subsequently, approximately 90-180 ml every 15 minutes.

The nutritionist is the right person to calculate the diet of different types of athletes. It is necessary to take into account the planning of meals and snacks at regular intervals, since if long periods go by without the athlete eating, the recovery and results will not be satisfactory.

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