Correct nutrition for sports

When playing sports, nutrition can be crucial. An athlete, or even a person regularly involved in a sporting activity, needs to eat a healthy, balanced diet rich in nutrients that provide energy to the body.

In addition to carbohydrates, an athlete's diet must include proteins to ensure muscle recovery; fats, which are essential for giving the body resistance; vitamins and minerals that help maintain the body's balance; and water to avoid any form of dehydration due to physical exertion.

Why are carbohydrates important?

Athletes have a particular need for carbohydrates, which are the main source of energy during exercise. During exercise, muscles use glycogen, a stored form of carbohydrate, without which you can easily tire. This is why it's a good idea to stock up on carbohydrates before training and competition.

Calorie intake today can be easily tracked from the first morning using one of the many diet management apps while calorie expenditure can be tracked using a smart watch for sports.

Breakfast

Athletes, more than anyone else, should never skip breakfast, which should provide about 25 percent of their daily caloric intake. Keep in mind that the last meal before training or a competition should be fairly substantial yet easily digestible and should be consumed at least three or four hours before the event. A good breakfast might include: tea or coffee with whole-grain biscuits; yogurt or kefir sweetened with honey and supplemented with cereals; and fresh seasonal fruit. Healthy fats consumed at breakfast, to provide the body with slow-release energy, can include avocado and nuts.

Lunch

For example, opt for a pasta or rice dish, a second course consisting of a veggie burger with a side salad, and your favorite fresh seasonal fruit to finish. In general, whole-grain pasta and rice are best, and in limited quantities.

As for the protein our body needs, those who exercise regularly should get it from animal proteins of significant biological value, starting with meat, preferably white, and to a lesser extent red meat. Vegetarians and vegans can consume plenty of grains and legumes to avoid protein deficiencies.

Price

It should never be consumed too close to bedtime, especially the day before a sports competition. It should be light, with a focus on fish, avoiding pasta and carbohydrates, and no more than a glass of red wine. As an alternative to fish, athletes can have dinner with white meat, chicken, or turkey.

Hydration

Water is also essential for sports, and you should never risk dehydration before, during, or after training. This is especially true if the training sessions are prolonged and take place in hot environments or during hot seasons. Athletes should drink at least 500 ml of water in the two hours before training or competition, and continue to hydrate after the training session.

How many times a day should an athlete eat?

An athlete should spread their nutritional needs throughout the day, consuming five meals. Specifically:

• Three main meals: breakfast, lunch and dinner;
• Two or three light snacks, based on energy needs and training program. 

Standard menu

This is the standard menu for those who regularly participate in sports.

• Breakfast. Plenty of fruit, 50 grams of cereals and 200 mg of milk
• Mid-morning snack. About 15 grams of Parmesan cheese, a protein bar (even homemade). Alternatively, a packet of crackers.
• LunchNo more than 60 grams of pasta or rice. 150 to 300 grams of fish, white meat, or legumes (alternatively). With a little oil and, above all, a little salt.
•  Pre-workout snack. Fruit, 50 grams of bread and 60 grams of bresaola
• Pricing. Up to 250 grams of fish or white meat, avoiding pasta. Vegetables and no more than 90 grams of bread.

Tips for sports activities

Sports are always challenging, at any age. And in addition to the support of a proper and healthy diet, they also require a little extra attention.

• Have regular medical check-ups to monitor your health and assess any improvements you've made through your sporting activity.

• Don't neglect warming up to prepare your muscles for training and prevent possible injuries and post-workout muscle soreness.

• Plan your training well throughout the week and dedicate the right amount of time to rest.

• It is also good to know that everyone can do it sport even in the presence of well-controlled pathologies: the important thing is to contact a specialist who can recommend the type of sport and training intensity.

• If you experience post-workout inflammation (always consult your doctor about treatment), consider consuming Omega-3 fatty acids, which are found in many foods, including salmon and tuna.

• Immediately after exercise, replenish the burned sugars with fresh fruit rich in mineral salts, with dried fruit or oil seeds rich in Omega 3 and 6 and with some good fruit and vegetable juices.