Do you know the necessary foods to practice sports?

| The athlete's diet is similar to that of the general population that is healthy and does not practice sports. Therefore, carbohydrates should be abundant (cereals, legumes and tubers), a daily intake of protein in the main meals (lean meat, fish, eggs ...), always accompanied by vegetables and fruits that provide us with vitamins, minerals and the necessary fiber.

Of course, in the case of practicing sports there are usually essential foods that must be present in the pantry since the body needs an "extra contribution" of certain nutrients to recover after training and improve sports performance.

WHAT YOU SHOULD KNOW

-Carbohydrates should provide 55-60% of the athlete's total calories. -Drinking water in short workouts or isotonic drinks in longer ones will avoid significant dehydration. -Avocado provides vitamin E, an exceptional antioxidant that helps to control the free radicals that are generated after sports practice.

The best foods

Brown rice: carbohydrates should account for between 55 and 60% of the total calories of an athlete. Rice is a very important source of carbohydrates and protein, if it is also whole, it provides more fiber, which helps lower the glycemic value, keeping blood glucose more stable. It is perfect to eat the night before competition or training.

Nuts, hazelnuts or raw almonds: nuts will provide us with protein, essential fatty acids and fiber. They provide a lot of energy, and are ideal to take before, during or after exercise, it is a very healthy way to cover the energy intake and antioxidants necessary to compensate for the cellular and muscle damage caused by sports practice.

Bananas: it is a fruit that can be eaten before, during and after exercise. It provides carbohydrates that will help us maintain energy and minerals such as potassium, essential to avoid muscle cramps.

Natural yogurt: provides high quality proteins, calcium, potassium and lactobacillus bacteria that help maintain a good state of the intestinal flora. Taken between hours or after training along with fruit and / or nuts, it provides a very appetizing snack that perfectly meets the demand for proteins, simple sugars, minerals, vitamins and antioxidants necessary for muscle recovery.

Avocado: fruit very rich in monounsaturated fatty acids that reduces cholesterol levels and provides vitamin E, an exceptional antioxidant that helps to control the free radicals that are generated after sports practice. It can be included as an ingredient in a complete salad made with chicken, lamb's lettuce, tomato, walnuts and flax seeds.

Green leafy vegetables: it is appropriate to take them daily for their richness in magnesium (participates in muscle relaxation), folic acid (necessary for the production of red blood cells), vitamin K (vital for healthy and strong bones) and vegetable iron ... Good examples are spinach, lamb's lettuce, arugula, broccoli ... all of them perfect for preparing salads or garnishes.

Lean protein: chicken breast, turkey, white fish, quality Iberian ham or ham, egg ... they become essential foods because they are a source of high quality protein. They can be taken at breakfast, between meals and with the main meals.

The presence of protein at night has a greater impact on muscle recovery, which is why it is ideal as a second course at dinner.

Blue fish: rich in protein and main source of omega 3 fatty acids, with heart-healthy and anti-inflammatory properties, a highly valued function in the athlete's diet because the physical effort of the activity itself can cause inflammation in the joints and muscles with the consequent risk of injury. It is advisable to eat blue fish at least two days a week for lunch or dinner, varying between small blue fish (sardines, anchovies, mackerel, ration chicharro, red mullet ...) and larger fish (salmon, tuna, mackerel, fish sword…).

Water or sports drinks: especially in hot weather or depending on the time of day when you train, hydration is key to avoid risks of dehydration. Drinking water in short workouts or isotonic drinks in longer workouts that provide water, glucose and mineral salts such as sodium will prevent significant dehydration.

MAPFRE WITH THE SPORTSMAN

If you have any questions regarding the athlete's diet, it is important to have the recommendation of a specialist. The insurances have a wide range of Nutrition specialists, and for any unforeseen event, do not hesitate to consult the 24-hour Medical Guidance Service free of charge for all MAPFRE policyholders.