Diet For Athletes

The diets of many athletes are not always the most appropriate, since they tend to be restrictive which, together with the lack of information and obsession with maintain body weight, can generate various health problems, such as malnutrition, decline in the levels of blood sugar, dehydration and lack of menstruation in women.

A good physical training and adequate nutrition, improve the unfolding deportivo an individual. The balanced diet provides to the body nutrients for its operation and training well done, trains to the agency for the proper use of their fuel reserves. The energy required to make muscle movements, comes from the use of fatty acids and glucose, stored.

The diet for athletes does not mean that it should eat without control all those dishes that take before the hearing, but to continue diet very similar to that of individuals who have no physical activity, but with greater contribution of carbohydrates and proteins, and lower consumption of fat.

Carbohydrates:
Naturally found in sugar, bread, pasta, cereals and starches, and are energy suppliers par excellence, already supplying body and brain of the "fuel" they need to enable function. Once it is ingested are stored as glycogen (type of sugar) in muscles and liver to maintain normal glucose levels in the blood and "feeding" to the nervous system; for these reasons is necessary for the athletes incluyan70% of these nutrients in their diet. The best source are the so-called complex (characterized by not be sweet) due to prevent the emergence of gastrointestinal disorders and contain high amount of fiber and vitamins (pasta, flour, bread, potato and cereal).

Proteins:
Its consumption should be increased due to contribute to the good state of muscles and better physical performance, however, must be discarded the belief that swallow in high amounts increases the volume muscular; to do so only to be achieved is stored in the form of fat. Naturally are encarnes red and white, egg, milk and cheese, food must be avoided shortly before the training due to take to digested and to exercise could be presented upset stomach.

Fats:
They are used as a source of energy, are essential to the absorption of vitamins A, D, E and K and should never be deleted from the diet because this would prevent the production of hormones. Obtained to continue balanced diet, and its consumption should be tempered to avoid gastrointestinal problems and gain weight.

Vitamins and minerals:
Within the so-called micro nutrients (because they need to a lesser amount), we find the minerals and vitamins, which play important role in the body, and if they are not entered with the daily diet to an adequate level diseases by deficiency (for example, anemia and malnutrition). They are all food, especially in fruits and vegetables, and some foods contain in greater numbers, to the food called source. It is important to take into account that in the form of supplements or multivitamins should only be administered to the athletes who come to submit deficiencies by having followed subsistence allowance rigorous.

Water:
Because the dehydration can be highly detrimental to the athletes because causes fatigue, reduces the yield and undermines the blood circulation, it is very important ingesting of 2 to 3 liters a day before, during and after the training and skills. In addition, should be taken into account that for every cal consumed you need a milliliter of water, so that an athlete who swallow 3000 calories necesitará3 liters of liquid newspapers.

Recent research shows that maintain a hydration normal or close to normal during the exercise maintains the responses of the heart and thermoregulatory (control body temperature), and improves performance during the exercise.



 

   

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