Any sports practice must be complemented with an adequate diet. It's the fuel that our body needs to be able to perform and achieve the objectives set. That is why it is important to follow the advice of a professional and apply certain sports nutrition tips.
And, when it comes to being fit, the exercise routine is as important as the diet we carry. They call it, in fact, invisible training because it greatly influences our sports performance. Hence it is so important to pay attention to what we eat and drink before, during and after exercise. The goal is to achieve a balance between the calories we eat and those we need to perform a physical activity.
Personalized sports nutrition: what should we consider?
However, any diet must be adapted to the specific needs of each person since there are no general parameters. Therefore, before preparing any menu you should consider certain details:
- Sex, age and general physical conditions.
- Type of activity, taking into account the intensity and frequency with which it is performed.
- Duration of the exercise and the temperature at which it is performed (to determine hydration needs).
In addition to this, it is also important to take into account the goal for which you carry out this activity:
- To improve your health: a balanced diet, exercising regularly and sleeping enough hours are the secret ingredients to achieve your goal.
- To increase your performance: in this case, you should consider whether your training is focused on strength or endurance. Depending on that, the diet should vary.
5 sports nutrition tips
The variables mentioned above will help you adapt your diet to your needs. However, there are a number of sports nutrition tips that from ARTIEM Sports we want to share with you. These can be adapted, in general, to anyone who performs physical exercise regularly and wants to take care of their diet.
1. Carbohydrates are a source of energy
Carbohydrates are the main source of energy for an athlete because they act as fuel for the muscles. It is important, of course, to take them in their proper measure.
We must choose, above all, simple carbohydrates for activities that require great effort in a short period of time. These can be found, for example, in fruits. On the other hand, if we are going to carry out activities that require resistance, we can include in the diet complex carbohydrates such as those containing cereals, pasta, rice ... since they will release energy as we need it.
2. Proteins will help you recover
After each training session your body needs to recover. Lean meats and eggs, proteins of high biological value, will help and enhance the proper development of your muscles.
If you do not consume animal products, you can also find proteins in products such as mushrooms, chickpeas or lentils.
In general, it is recommended to consume between 1.2 and 1.5 grams of protein daily for every kilo you weigh.
3. Fruits and vegetables provide vitamins and minerals
Fruits and vegetables are essential in any healthy diet and perfect for athletes because they're rich in vitamins, minerals and fiber. In addition, its high water content favors the necessary hydration during any exercise.
Within this family, there are numerous superfoods that will help you perform more and better. Banana is, for example, one of them because of its high potassium content. These help prevent muscle cramps and ensure a good blood glucose level.
In addition, you can also take fruits and vegetables in the form of salads, stews or creams as starters or side dishes.
4. Water takes care of your body and your joints
Another of the top nutrition tips for athletes has to do with fluid intake. Drinking water before, during and after physical activity is essential. This is mainly because liquids help us regulate the temperature of our body and keep the joints lubricated. In addition, with them we recover the electrolytes and micronutrients that we lose through sweat.
5. Consume hydrates in long exercise sessions
The sports nutrition tips also extend to the moment of the exercise, especially if we are practicing a long-term activity. In these cases, it is recommended to consume hydrates that may come in the form of foods prepared specifically for this moment of consumption. These usually contain a wide variety of carbohydrates, electrolytes, minerals, vitamins and in some cases caffeine.
These sports nutrition tips for athletes seek to offer the body all the nutrients it needs to function at full capacity. It is important, in any case, to understand that each person is different, so you will need to adapt your diet to your specific needs. The ideal scenario is always to have a professional by our side to advise us and help us create a menu that perfectly complements our sports routine.