NUTRITION FOR SPORTSMEN: GUIDELINES AND GUIDELINES
Nutrition for sportsmen and women is a vital factor for the optimal development of any type of activity with a high physical wear and tear. Athletes in general have some special nutritional needs that we are going to detail below for anyone who has doubts about how to have a correct nutrition for sportsmen and women. Are you ready?
PROFESSIONAL AND AMATEUR SPORTSMEN AND WOMEN: WHAT TYPE OF NUTRITION IS BEST?
Each type of sport requires a completely different diet and a specific supply of nutrients for your body. In some cases, it is true that the different types of nutrition may coincide in certain aspects, but in general, they have very different guidelines. A clear example is that jogging twice a week is not the same as being a professional athlete.
ELITE SPORTSMEN OR PROFESSIONAL SPORTSMEN
On the one hand, there are sportsmen and women who dedicate themselves professionally to sport (they make a living from it) and who are usually advised by specialised dieticians who study their specific needs and provide them with specific guidelines according to their needs.
AFFICIENCED SPORTSPEOPLE
On the other hand, there are people who do sport on a regular basis, even as a hobby, and who need slightly more flexible nutrition guidelines for sportsmen and women. If you consider yourself to be part of this group, read on for more advice on which foods are best for you and which ones to avoid in order to achieve 100% optimal performance in your favourite sport.
IDEAL FOOD GUIDELINES FOR SPORTSMEN
The ideal nutrition for sportsmen and women not only varies depending on the type of sport or nutrient expenditure; it will also depend on your goals, whether you want to lose weight or gain muscle mass, regain muscle strength, define your muscles… As you can see, there are many objectives for which you can focus your daily guidelines on nutrition for sportsmen and women.
In any case, a basic diet for any athlete should not be based solely and exclusively on protein for muscle, quite the contrary. The ideal proportion should be: 50-60% carbohydrates, 25-30% fats and 10-15% proteins.
WHAT SHOULD NUTRITION BE LIKE DURING PHYSICAL EXERTION?
Sports training: amino acids will be reinforced in a corrected diet.
Preparation for a competition: it will be a preparation diet with a greater accumulation of energy to avoid deficiencies during the sporting competition itself.
During a competition: the specific expenditure must be calculated and the supply of liquids and mineral salts for your body must be taken care of.
After a competition: the levels of nutrients lost after prolonged exertion must be restored.
PROPORTION OF NUTRIENTS IN A DIET FOR SPORTSPEOPLE
Anyone who performs a certain sporting activity (whether professional or not), needs an extra supply of energy and basic nutrients. The proportions generally follow the well-known 60-30-15 rule.
Proportion of carbohydrates: between 55 and 70%.
Proportion of Fats: between 20 and 25%.
Protein ratio: between 10 and 20%.
This well-known and generic ratio of nutrients can and should vary according to the goals you are pursuing and the type of sport you are doing:
Long distance athlete: 65-20-15
Muscle mass gainer: 55-23-22
Slimming diet: 60-25-15
TYPES OF BREAKFAST FOR SPORTSPEOPLE
Breakfast should be considered as one of the most important meals or even the most important meal of the day. You should pay special attention to it and try not to improvise what you are going to prepare once you get out of bed. Also, depending on the pace of your life, you will have little time to think about it, so we recommend that you do it with a little time to spare.
BREAKFAST FOR ATHLETES. WHAT FOODS TO EAT?
As in any diet, whether it is for athletes or not, there must be some basic foods and nutritional guidelines to start the day off on the right foot. Here are the food groups that should NOT be missing from your table every morning.
DAIRY
Milk, yoghurt and cheese are an important source of high quality protein and are the main source of calcium for the body. If you are a vegan athlete, you should opt for a vegetable drink rich in protein (soya milk) and optionally enriched with calcium.
CEREALS
Bread or breakfast cereals and oat flakes are an excellent source of long-lasting energy, although wholegrain cereals are more recommendable as they generally provide more vitamins and minerals.
FRUIT
Fruits, whether as natural juices or whole pieces of fruit, are very rich in vitamins and minerals that should not be forgotten in your sports nutrition diet.
EXAMPLES OF BREAKFAST FOR SPORTSMEN
#1 Glass of milk with cocoa and cereals, bread with tomato and olive oil and fresh fruit or fruit juice concentrate.
#2 Fresh fruit salad, yoghurt with muesli and tea.
#3 Red fruit smoothie, sandwich with wholemeal bread with cheese and turkey or ham.
TYPES OF MEALS FOR SPORTSMEN
Optimal nutrition for sportsmen and women should be based on a healthy, balanced, complete and varied diet. In addition, the maximum number of foods possible should be introduced in order to avoid any type of nutritional deficiency. Although it is true that there is a big difference, athletes at any level have to try to feed the muscle and get energy quickly, so they must be very demanding with carbohydrates and proteins. Carbohydrates keep power stable, while protein is the staple food to keep muscles healthy and strong.
SPORTSMEN’S FOOD. WHAT FOODS TO EAT?
You probably don’t keep track of the time you eat every day, although many specialists agree that the ideal is to eat your meals (whenever possible) at the same time so that your body remains stable. In addition, this meal should be composed of foods and nutrients that are favourable for the body of any athlete.
CEREALS
Cereals are present in dishes such as rice, pasta, bread or breakfast cereals (flakes) rich in fibre and are ideal for eliminating toxins and regulating intestinal transit. They also provide complex carbohydrates as the main source of energy.
PROTEINS
Proteins (very important in sports nutrition) can be ingested in the form of white meat (chicken, turkey or rabbit) and white fish that do not contain fat and are easy to digest, such as sole or hake, and blue fish that also provide essential fatty acids and omega 3, such as salmon or sardines, and which also help to recover physical fitness after exercise. Eggs also contain proteins of high biological value and speed up the metabolism.
DAIRY PRODUCTS
Dairy products, which in addition to proteins and low fat, are an important source of calcium and various vitamins; essential for the strengthening and recovery of the bone and muscle system. Milk, yoghurts and cheese are a must in sports nutrition.
FRUIT AND VEGETABLES
Fruits, together with vegetables, provide a large amount of water, vitamins and minerals essential for the correct functioning of all the body’s processes.
Apples, cherries, grapes and pears are composed of approximately 81-84% water, while bananas are 70% water. In the case of vegetables, several of them have a high percentage of water, such as cucumbers and iceberg lettuce, which contain approximately 96% water.
In addition, this type of food contains antioxidants that are essential for any athlete, which protect the skin and tissues, as well as fibre, so they drastically reduce the feeling of hunger without providing hardly any calories.
NUTS
Nuts such as almonds or walnuts provide energy and Omega 3 and 6 acids, and can complete a breakfast or form part of a mid-morning or mid-afternoon snack.
WATER
Water, along with muscle moisturisers, is a great ally and a wildcard in nutrition for any athlete. The ideal is to consume at least one and a half to two litres a day. You can also drink water in different forms such as juices, infusions, soups or broths.
It is necessary to keep the organs hydrated so that the processes run smoothly and thus avoid fatigue and reduced performance caused by dehydration.
TYPES OF MEALS FOR SPORTSMEN
In general, it is important to have a small meal during the 2 hours after training to help muscle regeneration and muscle glycogen replenishment. But what is recommended in order to maintain a correct follow up in nutrition for athletes?
Dinners, along with breakfasts, are one of the most important meals for athletes and it is essential and highly recommended that they are light and adapted to each situation in a comfortable but at the same time appetising way.
To do this, it is as easy as planning your dinners according to your training sessions. On competition days, foods such as pasta or rice will help to load your muscles with glycogen. On the other hand, for fasted repetition training, a light but hearty dinner, such as a salad or creamy vegetable soup, is ideal.
For cyclists who are going to do a long training session, it is advisable to have a two-course dinner with dessert and a hearty breakfast. On the other hand, if you are looking to lose weight, the best ally will be a good salad with proteins.
To achieve good nutrition in sport, it is essential to choose and cook food well.
DINNER FOR SPORTSMEN AND WOMEN: WHAT FOODS TO EAT?
Surely sometimes you have dinner after 22h and end up eating fast food to avoid cooking at all costs and without realising it, you eat food with a high calorie intake.
The best advice for a good dinner for athletes is that it should be light and preferably 2 hours before going to bed. If it is too difficult for you to have dinner early, you can have a snack at around 7pm and then have a light dinner later, leaving at least an hour to digest before going to bed.
To follow a good nutrition plan, it is essential to choose and cook your food well. Here is a list of foods that will help you keep your muscles strong and healthy.
SALADS
They are a quick, healthy and varied option. They can be mixed with an endless number of ingredients, such as vegetables, sardines or grilled chicken if you want to make it more substantial. Without a doubt a very low calorie dish, perfect for sportsmen and women looking to lose weight or keep in shape.
CUCHARA DISHES
Perfect on cold days. Gazpachos, vegetable soups, homemade soups (never sachets, as they contain too much salt). If you accompany the dish with some bread, make sure it is wholemeal bread.
VEGETABLES AND GREENS
Lettuce, spinach, courgettes, aubergines, tomatoes, onions, cucumber, peppers, asparagus, etc. They can be used in salads, boiled or mashed for creams. This food group cannot be missing in your diet, as it is essential to maintain excellent nutrition for athletes thanks to its high content of vitamins, antioxidants and minerals.
PASTA AND RICE
A perfect dinner for those looking to regain strength after tough endurance sessions. They can be cooked with olive oil, chicken or tuna; all three are very healthy, quick and easy to make.
MEAT AND FISH
It is important to vary daily between grilled fish and lean red meat. There are many options to choose from; hake, monkfish, salmon, sole, etc. Don’t give up fish out of boredom!
EGGS
A very good choice to increase protein intake. In addition, you have different cooking options: omelette, grilled or boiled, all of them very healthy.
MILK AND FRUIT
The combination of yoghurt and fruit is the best option to finish off a rich and healthy dinner for sportsmen and women. Dairy products are one of the main sources of vitamin D and calcium, perfect for taking care of bones after training. They are also essential in weight loss diets, so don’t be tempted to end your dinner with a sweet dessert!
RECOMMENDATIONS AND ADVICE FOR OPTIMAL NUTRITION
The health recommendations speak of the importance of eating between 4 and 5 meals a day in order to better divide the food intake and not arrive at the most important meals feeling too hungry. This will avoid overeating and overeating in excess of the required proportion of food.
To help reduce calories in the sports diet, it is very important to leave fried foods aside. Instead, cook steamed, grilled or boiled foods.
Another of the main recommendations in nutrition for athletes is that they should have something to eat about two hours before and after training.
Finally, and most importantly, eliminate alcohol from your diet or reserve it for special occasions. These drinks are high in sugar, dehydrating and will not do you any good if consumed on a regular basis.
By taking these recommendations into account, you will be able to maintain optimal nutrition for athletes without too much difficulty.
