Diet and nutrition tips for athletes, discover the foods that provide the most energy for physical activity, how many calories you should consume, sports supplements, and much more. Get ready to achieve your sports goals with these recommendations!
What Is Food?
When ingested and absorbed by the body, they are those substances that produce energy, promote tissue growth and repair, and regulate body processes.
Energy, Food And Their Importance
How Do We Get Energy?
Food provides energy to the body. Through various reactions, the chemical energy contained in food turns into kinetic energy, which is how “movement” occurs.
Energy is vital for running, training, studying, working, thinking, living! That is the reason, and thus, it is so important to eat a balanced diet to give your body the energy it needs.
How Is Energy Measured?
Different elements make food that stores energy. When the body transforms that energy to use it, for example, for movement, heat is generated for this reason, among other reasons, it gives us more heat when we exercise. We measure that heat in calories.
What Is A Calorie? How Many Calories Do We Need Per Day?
A calorie is not a “thing” that you eat, and we do not eat “calories.” They eat food, and that turns into energy and that energy into heat.
The Human body requires a certain amount of energy for its essential functions (60%) and another amount to move (40%).
For both functions in regular people, between 1,500 and 3,000 calories are required per day depending on sex, genetics, size, and physical activity.
What Nutrients Does An Athlete Need?
Remember tips that good diet and nutrition for athletes should include:
It provides energy quickly or slowly—the best gasoline for sports. Carbohydrates allow us to have full glycogen stores and thus achieve more excellent resistance. You can find them in foods like pasta, whole wheat bread, and rice.
They provide energy, and they are the basis for building muscles, bones, teeth, hair, skin, and in general, the whole body. Our body assimilates the amino acids present in proteins and uses them to repair and create parts of muscle tissue. For example, in strength sports, it is pervasive for muscle fibers to break. Any diet rich in protein repairs these tissues, and new muscle tissue grows. We can find Proteins in meat, chicken, fish, eggs, among others.
Minerals help to build tissues, regulate water balance.
Those are regulated the chemical processes of the body.
It provides energy, regulates body temperature, and performs essential functions in the system.
They give satiety, promote intestinal transit, decrease the absorption of fat and cholesterol. Fruits have fiber, fresh vegetables, whole grains, protein bars, among others.
Although we do not consider it a nutrient, Energy comes out and gets a conversion from food. Lack of hydration is the most common cause of cramps, feeling tired, and dizziness.
Foods With More Energy For Athletes
Learn about some of the foods that provide the most energy to athletes:
It is rich in carbohydrates, potassium, and nutrients. It will give you natural energy for your training. Did you know that fatigue is related to low potassium levels? Bananas are a great alternative!
It helps better store the nutrients obtained from other foods, provides healthy fats, fiber, and potassium. An ideal option for lunch!
It is a source of fiber and carbohydrates, and it provides long-lasting energy for your training. You can accompany it with fruits, milk, or yogurt, and it is an excellent alternative for breakfast.
Please do not forget to include vegetables in your diet. They are rich in iron, calcium, fiber, magnesium, and vitamins. There are many options, and choose your favorite: broccoli, cauliflower, spinach, lettuce, chard, cucumber, paprika.
Almonds, walnuts, peanuts are good sources of protein and healthy fat. In your workouts, they are a great option to recharge you with energy.
We recommend chocolate with 70% cocoa. It is delicious, and it is one of the ones that give you the most energy. It contains carbohydrates and antioxidants.
Nutrition Tips For Athletes
- They stay hydrated before, during, and after physical activity.
- Eat a healthy and balanced diet.
- Get enough rest, and rest is key to your recovery.
- Supplement your diet with sports drinks, energy gels, and/or protein bars for long-term training or competitions. It will provide you with the nutrients you need quickly to achieve your maximum performance.
- Remember this tips that adequate food diet and nutrition for athletes will allow the achievement of objectives.
Why Are Sports Supplements Essential? Is Diet Not Enough?
Hydration and nutrition are the basis for obtaining energy in your physical activity. However, in intense or long-term training, energy expenditure is more significant. Therefore, specialized sports nutrition contributes to obtaining better results according to the athlete’s effort, capacity, and possibilities.
This type of nutrition provides fast and prolonged energy. Therefore, athletes prefer it, cyclists, and many other amateur athletes who want to perform better.
The products like energy gels possess macronutrients and micronutrients. That is the same in the case of those in food. Among the macro-nutrients, we mainly find carbohydrates that metabolize in our body and transform into glycogen. Glycogen is the fuel used by our muscles. The gels also contain electrolytes that are micronutrients generally found in the diet that we consume daily. Their primary function is to prevent cramps. They have other nutrients such as vitamin C, an antioxidant, and prevent defenses from being lowered. That is how energy gels provide nutrients and energy quickly and for a long period, in addition to getting a better recovery and being healthy.
In this way, specialized supplements that provide the energy spent with intense physical activity must accompany food and nutrition for high-performance athletes. In the case of amateur athletes, it is also a great alternative when their activity exceeds 45 minutes.