Nutrition and sport

The diet of an athlete receives special attention and will need some nutrients more than others depending on: the type of exercise (strength, endurance, or speed), the duration of sports practice and its intensity. Achieving a high performance will not only depend on the training and its genetic factors, it will also influence an adequate diet. This must be individualized, balanced in nutrients (carbohydrates,,) and varied in the choice of food. Therefore, when planning a diet for athletes there is no general guideline, since each sport has special demands (for example, the average energy consumed by a sedentary person is 60 to 108 Kcal / hour, which is equivalent to 1400Kcal-2592Kcal / day. Unlike an amateur runner who can consume 750Kcal / hour and a professional runner 1500 Kcal / hour).

The athlete has a higher energy expenditure than the sedentary person and, in order to keep his weight stable and perform better in his sports practice, he has to compensate for the energy expended. The athlete's usual diet must be balanced, with a somewhat higher contribution in carbohydrates, proteins, lipids, vitamins and minerals.

The caloric distribution in the different nutrients varies depending on the type of exercise, being:

• In a sedentary person: Carbohydrates (50-55%) - Proteins (12-15%) - Fats (30%)
• In endurance sports: aerobic exercises, long duration and moderate intensity (, swimming, cycling, ...). Carbohydrates (60%) - Proteins (15%) - Fat (25%)
• In strength and speed sports: anaerobic-type exercises, muscular strength and endurance (weight exercises) and aerobic-type exercises with anaerobic intervals (tennis, soccer, ..). Carbohydrates (57%) - Proteins (17-18%) - Fat (25%)

The athlete's diet, whether they practice resistance exercises of more than 60 minutes, as well as strength and speed exercises, should be:

• Rich in carbohydrates or complex sugars (cereals - rice, pasta, potatoes, -, legumes, greens and vegetables). These sugars provide energy or glucose that is stored, a part in the liver and another part in the muscle, forming glycogen. To achieve greater strength and avoid exhaustion, these tanks must be full. The days before a competition it is recommended to increase the contribution.
• Contain between 10-15% simple sugars (fruit, fruit juice, sugar). These are useful during prolonged efforts, since they prevent the drop in sugar and prolong the resistance for an additional 30-60 minutes. They are also very important right after exercise to replenish muscle glycogen. In the first hours after exercise, glycogen recovery is faster.
• Protein should be consumed daily (lunch and dinner) to achieve muscle turnover. Athletes, compared to a sedentary person, have increased protein needs. It is recommended twice (sedentary person 0.8 gr protein / Kg / day and athlete 1.4-2 gr protein / Kg / day). Even so, in Spain, the protein intake of a sedentary person is equivalent to that of an athlete. There is still the misconception that muscle uses protein for fuel and that it takes a lot of it to build muscle. In contrast, during exercise glycogen is used primarily as fuel. The main conditioning factor for muscle development is intense and regular training. In addition, if the consumption of proteins is abused it can endanger health, since it forces the liver and kidney to work more.
• Replace the loss of fluids and electrolytes. During exercise, a large amount of fluids and electrolytes are lost through sweat, which makes the athlete more susceptible to suffering. It is recommended to drink 2 glasses of liquid before starting physical activity (300-500ml 15 minutes before), 1 glass every 15 minutes and 2 glasses (300-500ml) after finishing the physical exercise.
• Foods rich in fats and simple sugars should be avoided (sausages, charcuterie, industrial pastries, pastries and sugary drinks such as soft drinks) since they affect the sports recovery by producing slow, heavy digestions and the appearance of fatigue.
• Meals should be divided throughout the day adapting to the hours of training and / or competition. It is recommended to make 5 or 6 intakes without fasting of more than 3-4 hours and never skip breakfast. It is also not advisable to match exercise with digestion.

In the athlete, food consumption varies and it is recommended to distribute throughout the day:

Breakfast

Breakfast must be complete and must include:

• Cereals: bread (preferably whole wheat) or whole grains. The bread can be accompanied by jam or oil with turkey or sweet ham.
• Dairy: milk or yogurt or fresh cheese or cottage cheese. Choose lower-fat options so as not to abuse saturated fat
• Fruit: two whole pieces to take better advantage of the fiber. It is recommended in the form of natural juice, if the competition takes place in the morning, so as not to slow down digestion.

Midmorning

• If you have had a full breakfast and the physical activity takes place in the afternoon, it should be complemented with a light snack. We recommend a dairy (two skimmed yogurts or a glass of semi-skimmed or skimmed milk) and whole grains or a fruit (a whole piece) with a handful of nuts.
• If physical activity is carried out in the morning, more energy should be provided and supplemented with breakfast. A sandwich with fresh cheese, tuna, turkey or a low-fat sausage is recommended.

Meal

It should be done 3 hours before exercise to avoid digestive discomfort. The most suitable foods are:

• 1st course: rice, pasta, legume (cooked with tomato sauce, vegetables or ham. Avoid fatty sauces or cooked with animal fat (chorizo, bacon, ...)
• 2nd course: grilled or baked fish (or white) or white meat (chicken, turkey or rabbit) or red meat (beef, pork loin) maximum 2 days with salad or garnish. Dress with.
• Dessert: yogurt and / or fruit

Accompany the meal with a piece of bread

Mid afternoon

Depending on the physical exercise that has been carried out, it is recommended:

• Fruit or fruit or low-fat dairy with a handful of nuts or whole wheat bread with turkey, fresh cheese and jam.

Dinner

It should complement the meals and the foods that are included together with the preparations should be soft and light to avoid intestinal discomfort. It is recommended:

• 1st course: rice, pasta, potato (In the form of vegetable creams, soups, rice with vegetables, pasta with natural tomato sauce, ...)
• 2nd course: preferably white fish (oven, papillote, boiled) or white meat (grilled or baked) or egg with salad or garnish vegetables. Dress with olive oil
• Dessert: a skimmed yogurt

Accompany the meal with a piece of bread.