The power supply of the sportsman

Whether you are a professional sportsman, amateur or amateur, you should always know the importance of good nutrition to keep your body healthy and make it work at best.

This parameter should also be fundamental for so -called "sedentary" people but it becomes necessary for those who must get much more from their body in terms of physical performance and energy consumption.

For those who practice sports, in fact, nutrition plays a decisive role; It is important that the sportsman knows what foods that can help him in his business and in what quantities and methods must take them to be able to draw all the possible benefits.

There are obviously differences in the nutrition to be followed depending on the activity that is practiced. Skialars, cyclists and hikers need a good dose of carbohydrates that guarantees them a supply of glycogen sufficient to provide energy during prolonged efforts. The intake of macronutrients for these sportsmen should be divided into: 60% carbohydrates, 25% of fats and 15% protein. Green free to pasta, rice, potatoes, bread, muesli, vegetables, fresh and dried fruit. For those who practice strength sports, such as weight lifting, weight launch, protein intake is important to encourage the development of muscle mass; Obviously, a good percentage of carbohydrates must not be missing, which will provide the necessary energy intake, without which the body would be forced to affect protein reserves. Fat intake, on the other hand, must be moderate, to allow optimal consumption of one's energies. A correct proportion of macronutrients can be divided as follows: 55% of carbohydrates, 20% protein and 25% of fats. Finally, for sportsmen who practice speed and shutter activities (sprint races, long jump, 100 meters, swimming on short distances) it will be necessary to make a right contribution of carbohydrates, the only nourishment that guarantees immediate energy with the lower expenditure of oxygen . In addition, carbohydrates guarantee mental concentration and reaction speed. Equally important for these sportsmen are vitamins and mineral salts, so their diet must include a lot of fruit and vegetables, lean meat, fish and whole foods. A right proportion of macronutrients will be: 60% carbohydrates, 20% protein and 20% fat.

The protein intake for a person who practices moderate physical activity has been established in 1 gr for each kg of body weight. Protein foods poor in fat are: skimmed milk, yogurt, lean meat, fish, legumes, soybeans. A food that must never be missing in the diet of each individual is water: precious source of mineral salts and essential element for a good constitution of the human body.

Supplements

Last annotation can be made about supplements: many sportsmen use it but it is appropriate to remember that it is preferable to have a double combination only in which the diet does not fully satisfy everything the nutritional needs. (read here)

Calories 

How many more calories do they spend increasing physical activity? It is easily demonstrated how the consumption of energy grows rapidly as physical activity grows, different according to the lifestyle, the type of work and their habits. For example, those who carry out heavy work and leisure work in practice sports will have a consumption of energies decidedly higher than those who lead a sedentary life. This means that it will need many more energies and therefore in proportion without gaining weight. (read here)

To keep in mind for the competitive activity.

Pre -race 

• Consume a meal not abundant three hours before the race;
• Avoid fatty and protein -rich foods. Moderate the condiments (especially the butter);
• Avoid simple sugars;
• Avoid alcohol;
• Eating slowly, chewing for a long time;
• Drink before the race

Post race

• Take food and drinks rich in carbohydrate immediately after the race to restore glycogen reserves;
• For every 400g of lost weight drink two glasses of liquids;
• Reintegrate potassium and magnesium lost with physical activity

Each athlete should be aware of the importance of maintaining the weight. This is because, with the increase in body weight increases consumption in calories with the same work, consequently the athlete's performance worsens.

Here are some small tricks to keep the weight form:

• limit the use of animal fats;
• Avoid fried animal and vegetable fat;
• limit the use of salt (food can be flavored with spices);
• limit animal proteins. Abbonds of complex carbohydrates and fruit rich in magnesium and potassium.

Our advice always remains to avoid "DIY diets" and to contact every need for a specialist or a doctor to avoid any type of complications in the presence of pathologies ascertained or presumed.