How many times, questioning the phenomenon of sport and nutrition, we decided to choose a sports diet and then abandon the purpose because they are unaware of how to do? Perhaps many times because what is defined as the power of the sportsman to many may seem like something secret and hidden, when it is enough to follow a few simple and clear rules; let’s discover what they are together.
Why do a sports diet?
There are several reasons for using this choice: obviously there is a desire to lose weight in many, so we will move towards a slimming sports diet, in other cases there is the need or the will to be better but also the one to improve their athletic and sporting abilities. The sports diet, in fact, allows on the one hand to improve their musculature and their physical structure, affecting the ability to support the efforts of a certain type and, on the other, to improve the mood by freeing the known chemicals with the name of endorphins that play an exciting and analgesic role.
How to make a sports diet
To set a sports diet it is good to have clear two basic concepts: the first is that you have to resort to a personalized sports diet, the second is that if there are no miraculous food and food there are instead of harmful. We understand why.
We often talk about nutrition and personalized training plans because it is essential to go to work on the single reality, taking all aspects, both critical and positive. Every organism and every person is a history of its own, for which the attitude of being forced to follow a diet or a type of sporting activity solely because they have worked for other people must be avoided. Of course, the diet, the metabolism, the athletic functioning of the human body have the same laws for everyone, but not all have the same times, the same skills and the same athletic picture, having therefore to understand where it is convenient to act carefully and where on the other hand, to be able to optimize the efforts at best.
For what concerns the nutrition of the sportsman more properly, however, it is good to remember how everything we eat has different purposes: calories are fuel; minerals, vitamins, antioxidants and fibers play a role in protecting the body, essential amino acids and proteins are responsible for the renewal of tissues and the repair of damaged parts, and finally, drinks and liquids regulate the temperature of the body organism.
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As you can see everything is necessary, as long as it is in the quantities useful to our body. It is estimated that at least half of the calories must come from carbohydrates, one third from fat and the remaining from proteins. At the same time there is always to monitor muscle growth that also affects the metabolism and therefore produces a different amount of substances to be introduced into the body.
What to eat in a sports diet?
Summarizing: there are no foods that simply by eating them make an athlete the best in the world and the strongest of the competition, but there are some that can negatively affect its performance.
What should we eat in a sports diet? It is important to vary, both to guarantee the body the contribution of all the nutrients, and to protect the psycho – physical well – being (one of the most neglected in many types of diets). The advice is to always complete meals (with all courses), consumed about three hours before sports and going to develop an ad hoc food plan that accompany the athlete in the days before the race, in the one before the same and in the following ones, going to balance and recover everything that was lost after the stress due to physical activity.
In sports nutrition, as we have been able to repeat, much also depends on the type of sport that is practiced and what efforts the organism will undergo. Depending on these elements, one must program and set up one’s diet.
How to organize your own meals
As mentioned there are many variables, but to solve this “equation” you need to be clear what is the daily energy consumption of those who want to choose a sports diet. Next you have to determine what is the amount of calories that must be taken to perform that particular sport. At this point you can start organizing meals, distributing the so-called macronutrients (fats, carbohydrates and proteins) according to the goal you want to achieve (muscle development, weight loss, energy enhancement, etc.) and choosing which foods to take during the day. In these cases the creation and use of a food diary can be very useful.
As you can easily see, there is a lot of variety in this type of analysis because it affects not only the type of sport, but also the age, sex and type of build and musculature of the athlete. It is therefore evident that a complete and very varied picture is necessary that takes into consideration all the aspects (even those that seem less relevant) that concern one’s own body and one’s physical form.