Sports and a balanced diet are an inevitable combination that guarantees a beautiful figure and health. Sports, however, involve a slightly different approach to dieting, primarily to increase energy requirements and to properly protect meals before and after training.
A person’s physical activity should not be different from that of a person who wants to eat healthy. A properly balanced diet is designed to provide the right amount of energy, nutrients and ensure proper regeneration of the body after exercise. However, the athlete’s diet, in addition to the impact on exercise capacity, must also meet the generally accepted standards of healthy eating.
The energy requirements of physically active persons are higher compared to those who do not practice sports. It depends, among other things, on what kind of sport we do to how much time we spend on training. A well-balanced diet is one half of a successful exercise for both those who just want to take care of their body and for the athletes who are looking for the best results.
Proper nutrition is one of the most important factors affecting the health and wellbeing of physically active people. The practice of any discipline of high intensity – amateur or professional, causes a considerable strain on the organism. The consequence of this is the need to ensure proper fuel for the activities undertaken and the proper regeneration of the body after exercise. Energy demand varies from sport to sport.
For example, the rock climber’s diet should consist of 12% protein, 25% fats and 63% carbohydrates, while the daily bodybuilder diet is 16% protein, 31% fat, and 53% carbohydrate. The diet should provide the most energy ratio the body will use. The above-mentioned meticulously adjusted nutrient ratio does not apply to amateur athletes. Physically active people should consume carbohydrates, which we will find in fruits, vegetables, groats, rice, breads, pasta, potatoes, cereals, bran, honey,
Carbohydrates are an indispensable source of energy, which are essential for effective training, and are more quickly digested with proteins and fats. Pre-workout meals should not be stressful for the digestive tract. The theory of nutrition in sports says that it should be properly set for carbohydrates best with a high glycaemic index. It is not recommended that pre-workout meals contain large amounts of protein and fats. If physical activity occurs after lunchtime, wait 2 hours before starting to exercise.
When preparing a pre-training meal, keep in mind the previously mentioned tips. A good example of a diet that can be eaten before workout is Fruit smoothies, fruit salad, vegetable soup cream, porridge with fruit, bread / rice wafers with low-sugar jam. While eating this type of meal we will certainly not burden our body, and the training itself will run properly.
After the training, be sure to replenish the lost energy properly. In this case, a well-balanced meal should contain carbohydrates in relation to the protein in a 4:1 ratio; The theory of the so-called “carbohydrate box” says that the body has the ability to regenerate up to an hour after the end of the training. By this time the body is ready to effectively capture carbohydrates from the meal and rebuild lost muscle and liver glycogen.
An example of a post-workout meal can be, for example, ham and vegetable sandwiches, mozzarella salad and vegetables, grilled vegetables with parmesan, fruit cocktail with milk, fruit porridge with milk. This type of food will provide the body with the necessary ingredients that will restore the balance in the body. An important tip that sportspeople should keep in mind is that we should eat five meals a day at regular intervals.
– Pre-workout and post-workout meals should not be an additional meal during the day and should serve as one of five meals.
Often, dieters who practice sports are not allowed to suffer from bloating, severe digestive and general stress, such as brassicas, legumes, greasy meat, etc.
It is important to schedule your workouts carefully. Dinner should be eaten no later than 2 hours before bedtime, so training should take place relatively early to provide the body with the necessary ingredients in a full-fledged dinner.
An important aspect in the proper dietary treatment of physically active people is the hydration of the body. It is estimated that after about every 30 minutes of activity, about 0.5 liters of water is lost, which is related to the rise in body temperature during training and the simultaneous thermoregulatory processes. During exercise you need to supplement your fluids, and if your workout is longer than 90 minutes, you should also consider switching on an supplementary energy source such as an energy bar or banana after an hour of starting workout. During the summer, when sweating is increased, it is recommended to drink mineral water to rebuild the electrolytes.
Nowadays, isotonic drinks are popular amongst people who practice sports, which are designed to hydrate the body and provide fast energy. Isotonic drinks can be used before workout and after training in parallel with water. The ones available on store shelves contain a large amount of additives, such as sodium benzoate (preservative), potassium sorbate (preservative), acacia gum (thickener), and judging by colour – also synthetic dyes. To avoid chemical additives, it is a good idea to prepare your home isotonic. We are confident that we will hydrate our body and will not give it any unnecessary, unhealthy substance.
REGULATION FOR DOMESTIC ISOTONIC (about 150 kcal)
+ mineral water 500 ml
+ maximum quantities of carbohydrates per 500 ml of water:
honey 35 g – 3 teaspoons / 1.5 tablespoons
plain sugar (sucrose) 30 g – 6 teaspoons / 3 tablespoons
Glucose 30 g – 4 teaspoons / 2 tablespoons
+ a pinch of salt (sodium)
+ half lemon juice (potassium)
People with weight loss should remember that their physical activity is about 20% of their weight loss success. The basis for effectiveness (about 80%) is a diet set to a reasonable calorie deficit with parallel training. Those who practice sports should remember to supply all the necessary ingredients in the right amount to your body. Athletes should follow pro-health behaviours and eliminate those factors that pose a risk to their health.