6 Reasons to eat bread if you are an athlete

, a food highly valued in ancient times, has been in the background behind many foods. It is common to hear that the bread of the diet for fear of gaining weight, but it is important to remember that approximately half of the energy required by the body must come from the carbohydratesIt is advised that they be present in all meals in greater or lesser quantity. Bread is as good an option as any other food in the same group to provide the athlete with the necessary energy.

The bread is made from wheat flour, water and salt. Although we can find it made with other cereals such as rye, corn, barley, millet, oats or rice. Depending on the type of cereal used, its color, aroma, texture and color will change, but all provide complex carbohydrates and a low fat content.

• Contrary to what is believed, bread does not make you gain much more weight than other foods rich in cereals: a medium roll of 60 grams provides approximately 140 kcal and 60 grams of rice provide 210 kcal.
• Taking into account the nutrients it provides, bread can be present in all meals of the day.
• Bread provides mainly carbohydrates that allow muscle recovery after physical activity.

Why should an athlete eat bread?

1- Athletes are advised to consume between 60-70% based on carbohydrates.

Bread provides 80% carbohydrates, 14% protein and 6% fat, therefore it is an excellent source of carbohydrates.

2- Because every athlete must eat enough carbohydrate to:

- provide energy to meet the increased energy demand - optimize glycogen stores - allow muscle recovery after physical activity - provide a source of energy during training and competition - have a quick and easy source of energy between meals to maintain blood glucose

3- Because bread is also a source of:

- Proteins of plant origin from the cereal grain, necessary, among other functions, for muscle creation and recovery. - Vitamins of group B such as B1, B2 and B6 necessary for the use of nutrients and active maintenance of metabolism, in addition to the rapid obtaining of energy. - Minerals such as phosphorus (essential for good bone health and in the energy reactions of carbohydrates and fats), magnesium (necessary for bone development, participates in muscle relaxation and in more than 300 chemical reactions) and potassium (necessary for a correct functioning of muscles and nerves).

4- We recommend 5-6 servings of carbohydrates a day, so bread is an excellent option to accompany meals or to consume between meals as a snack. You can take it as a sandwich, in the form of sticks, toast ...

5- Because, contrary to what is believed, bread does not make you fatter much more than other foods rich in carbohydrates: a medium roll of 60 grams provides approximately 140 kcal and 60 grams of rice provide 210 kcal. What usually makes us see bread as a caloric food are usually the foods that accompany it such as sausage, sauces, cheese, pate, jams, butter ... For example, if we eat 60 grams of semi-cured cheese (the same amount as bread) gives us 210 kcal.

Bread can be combined with other less caloric and / or healthier foods:

• Toasts with tuna, piquillo peppers and chives: use natural tuna or in olive oil according to energy needs, chop the chives and cut the piquillo peppers into strips. • Avocado toast with slices of cherry tomatoes. • Toast with scrambled egg with prawns. • Toast of bread with tomato and fresh cheese with extra virgin olive oil.

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6- Taking advantage of the different varieties of bread according to the time of training will help us improve sports performance.

White bread, made with refined flour, has a higher glycemic index, ideal if more immediate energy is needed, both to continue during a long-distance and high intensity effort and to be taken after sports practice to recover lost glycogen. On the other hand, wholemeal bread, made with all parts of the cereal, has a Lower glycemic index, since they are assimilated more slowly by the body, giving greater stability to maintain blood glucose, providing energy in a more progressive way. It can be taken hours before exercise or the night before. You can also opt for breads that include other foods such as raisin bread, with nuts, enriched with seeds ... As with many other foods, that bread made in an artisanal way, with sourdough, fermented for hours and not in a few minutes through chemical processes will provide an aroma, texture, smell and flavor without equal, which will make eating it not only beneficial, but also delicious.