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The basics of sports nutrition

The basics of sports nutrition

Mireia Cervera 06 April 2016

Sports nutrition is much more than eating carbohydrates and drinking sports drinks. Find out in this post! Where we explain how to feed yourself to achieve your maximum performance without following a special diet or taking supplementsnts. Do not miss a detail and achieve your best marks!

In physical activity , as in most non-empirical aspects of life, there is no universal recommendation that applies to all of us, we do not haveof a master formula that serves us unanimously and uniformly. Therefore we are immersed in a factorial multicausality, or what is the same and speaking in silver, a sum (or subtraction) of elements will give us a final result, such as: intAge and type of sport, duration of exercise, age, sex (I mean gender, don't be wrong!), body composition, ambient temperature, degree of training ...

But what concerns us (and concerns us!) In this post istalk about basic sports nutrition , that is, we will not talk about high competition, which would require a specific post for the specificity of each sport (running, cycling, triathlon ...). If not from worldly sport,of which you can practice and with a display of self-confidence, even me!

Basically, a proper diet, in terms of quantity and quality, before, during and after training and competition is key to optimizing renperformance.

A proper diet is the key to obtaining the best sports results.

A good supply of carbohydrates , proteins and fats along with vitamins and minerals must be covered and guaranteed. On the other hand, it is important to mention whate hydration is the key, since if the body is well hydrated and nourished, performance, endurance and speed will not be affected.

Carbohydrates are essential in the sports diettista, they fulfill a fundamentally energetic function. They constitute the main fuel for the muscle during the practice of physical activity, therefore it is very important to consume a diet rich in carbohydrates, preferably wholes, which in the athlete should account for 60-65% of the total energy of the day.

So it is recommended that before sports, about 2-3 hours before, we eat a good plate of whole wheat pasta or quinoa or rice, orany whole grain; in this way our muscles and liver will obtain an adequate level of glycogen storage (energy reserve). These carbohydrate stores are limited and influence the time thatwe can enjoy exercise. When deposits are too low, we reach our limit, that is, we feel tired and want to stop. And we can't afford it!

The diet of a person who does sports on a regular basis should have a normal and adequate protein amount, but not excessive (between 10-15%) since proteins are necessary to build and repair muscle and other organic functions.Mo enzymes participate in all metabolic reactions, but they have little participation as an energy substrate, they only function as such when carbohydrate and lipid reserves are depleted as a result of a diet that is not adequate for protein.acticar sport. Usually athletes tend to ingest more protein than they need in their daily diet, but contrary to what is assumed, the extra protein amount is not what manages to increase muscle mass, but is the exerciseor who gets it.

Neither the excess nor the lack of proteins are suitable for the athlete's diet.

The fats are fundamentally energetic, they must provide between 20-30% of the total calories of the diet (equal to the general population). For both athletes and non-athletes, insat fatsurated (oil, nuts, fish) should predominate over saturated (pastries, butter, cream, cheese, sausage ...). In other words, quality must prevail over quantity. We can accompany the plate ofwhole grains from before with a piece of oily fish (proteins and healthy fats). And half an hour before we get moving, a handful of nuts. Fats are also important in sports practice since as you reserve themRvas of glycogen are depleted, the body begins to use fats for energy fuel. This occurs mainly in long-term activities. Belly fat does not disappear by killing abs! !So now you know aerobic exercise and running!

Vitamins and minerals are another important point that should be discussed. Although they are not energy nutrients, they are extremely important for theproper functioning of the human body, since they intervene in various metabolic reactions that help defend and protect the body from stress caused by exercise, and regulate the body's hydration , the pH of the sblood and muscle function. For example, potassium plays a fundamental role in muscle contraction and prevents cramps. Half an hour before starting any sports activity I would recommend, apart from the handful of fruitdry cough a natural juice rich in vitamins that will hydrate us.

Speaking of hydrating; liquids are key for the metabolization of other nutrients to be carried out optimally. Hence the need for water depIt will depend on the duration and intensity of the exercise, as well as the temperature and humidity conditions. It is recommended to hydrate half an hour before, during and at the end of the exercise. We can use an isotonic drink, but if it is an activity of medium intensity with water or a juice we can have more than enough (as long as a balanced diet has been followed).

And finally, the most important thing! Whenever there are doubts about nutrition and proportions toadequate to maintain good health, you should go to a nutritionist or specialist doctor.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale