Diet And Sports
An inadequate diet in carbohydrates will be accompanied by a faster depletion of muscle and liver glycogen during exercise and a greater use of proteins.
An athlete must consume a balanced and varied diet. Containing no less than 60% of the energy in the form of carbohydrates.
Athletes who train daily have a greater need for protein (1.2 to 1.4 g / kg /day) than a sedentary person (0.8 to 1.2 g / kg/day), and perhaps a little higher for those who participate in events or training programs in which extreme energy costs occur.
Many athletes believe that to obtain optimum physical performance they need protein supplements in their diet. However, although they have higher protein needs, this does not necessarily mean that they have to take them.
Most sports dietitians argue that it is not necessary to supplement the diet with protein, an adequate diet in calories, which contributes 15% of these in the form of proteins, is sufficient to meet the needs of the athlete.
Hydration And Physical Performance
The two main reasons to drink liquids before and during a physical activity are:
- Maintaining the water balance, dehydration poses a high risk to health.
- Increase the number of carbohydrates available to be used by the muscle.
Are the contributions of vitamins and minerals necessary?
The regular practice of physical exercise increases the needs of some vitamins and minerals, however, in principle these extra needs can be obtained easily by consuming a balanced diet.
If we take a contribution higher than the recommended dose, it will be under the supervision of a qualified person.
I will say that an adequate diet, in terms of quantity and quality. After a training or competition will optimize the physical performance.