Dietary factors influencing physical wear and tear
A carbohydrate-rich diet optimizes their use during exercise.
A fat-rich diet increases the use of fatty acids during exercise, but decreases the possibility of maintaining good intensity over time (therefore not improving performance).
Just as physical fitness is improved with training, metabolism in a trained athlete also varies. This means that with the same caloric intake, a trained individual can utilize fuel differently.
A good diet should be followed 7 days a week
It can be stated that nutrition is a year-round task and not just during competition periods. Athletes need information on which to base their dietary decisions. Sports tests or specialties show physical qualities differently.
Each one has characteristics such as duration, muscles and organs involved, location, climate influence, etc., which will condition the energy expenditure and nutrient needs of the athlete.
If the expenditure and needs are different, the diet that covers them must also be different. When a diet is poorly balanced or different, the body undergoes a series of metabolic, biochemical, and physiological alterations in the initial period that can contribute to decreased performance and adaptation to training.
Its progression over time leads to pathological changes, with or without clinical manifestations in more advanced states, which can lead to and be included within a chronic fatigue syndrome and/or overtraining syndrome.
Good physical fitness requires good health
Good athletic form implies good health. However, we cannot expect good results in sports with only proper nutrition without ideal training.
The nutrient intake during training should be as balanced as when the individual is not competing (rest phase), with quantitative and qualitative increases according to the specific needs of each athlete within their specialty.
Although a balanced diet is key to success during the training period, it is important to consume specific nutrients during competition times.
How to eat?
- Ensure adequate blood sugar levels
- Provide the recommended level of hydration, which is why you should drink enough fluids before, during, and after the event.
- Consume easily and quickly digestible foods
- Allow sufficient time for digestion: 3-4 hours for a heavy meal, 2-3 hours for a light meal, and 1-2 hours for a blended/liquid meal, depending on the level of tolerance.
- Select foods with which the athlete is familiar, as they promote faster and easier digestion.
- Carbohydrate-rich foods (pasta, cereals, bread, fruits) are preferable before competition.
- Limit the consumption of sugar-rich and fat-rich foods, as well as highly seasoned or spicy foods.
- Avoid alcoholic beverages.
- After exercise, it is essential to eat carbohydrate-rich foods, especially if there is another competition the next day, and drink enough water to rehydrate the body depending on the type of exercise performed.
· You might also be interested in: Gluten-Free Sports Nutrition – Special for Celiac Runners – Be Urban Running Blog
· You might also be interested in: Running in Summer and How to Train in Hot Weather – Be Urban Running Blog
