The nutrition of the athlete is a fundamental part of the strategies to achieve optimal results, depending on the modality practiced, the intensity of the training, the schedules and the approximation of the competition dates.
The amount of carbohydrates and proteins can change depending on the type of workout, whether it’s endurance or strength, and whether the athlete is ever focusing on increasing muscle mass or fat loss.
- Strength athletes are those who improve their performance in training with an increase in muscle mass.
- This group includes wrestlers.
- Weightlifters.
- Weightlifting athletes.
- Bodybuilding and Olympic gymnastics athletes.
- For example.
This group should have an increase in overall protein and calorie intake in the diet, in order to promote increased muscle mass. To achieve what is considered the ideal of musculature, it is necessary to initiate a fat process.loss, usually done with the reduction of carbohydrates from the diet and an increase in the practice of light aerobic exercises, such as walking.Discover the best protein-rich foods.
Among these athletes are those who practice long races, marathons, ultra marathons, cyclists and Iron Man competitors, activities that require a lot of preparation to generate energy burning body fat, they are usually thin and thin athletes who have a high energy expenditure, requiring a high calorie consumption.For workouts and competitions lasting more than 2 hours, it is recommended to use carbohydrate gels at a rate of 30 to 60 g/h.
These athletes should consume higher amounts of carbohydrates than strength athletes, but always remembering to include good sources of protein such as meat, chicken, fish and eggs, as well as natural fats such as olive oil, nuts, fatty cheeses and whole milk.which foods are high in carbohydrates.
This includes exercises that vary the need for strength and physical endurance, such as football, volleyball, basketball and tennis, are prolonged exercises, but with a variety of physical efforts required, with peak moments and rest.
This group must consume good amounts of all nutrients, as it needs both good muscle mass and physical endurance to withstand long matches or competitions.After training, it is necessary to eat foods rich in carbohydrates and proteins to stimulate muscle mass recovery.
The ideal amount of water to drink is based on the calculation of 55 ml of liquid per kilo of weight of the athlete, it is generally recommended to consume about 500 ml before training and 500 ml to 1 liter of water per hour.training.
Low hydration can cause problems such as reduced concentration, dizziness, headaches and muscle cramps, which ultimately reduce training performance.
Isotonic beverages are important for replenishing electrolytes that are lost with sweat, especially sodium and potassium, these electrolytes are present in beverages such as coconut water or industrialized isotonics, such as Gatorade, Sportade or Marathon.
However, its use is only necessary when the athlete loses 2% or more of his weight during training, for example, a person weighing 70 kg must lose at least 1.4 kg to replenish the electrolytes, this control must be performed weighing before and after training.
Depending on the need to supplement the nutrients of the intended diet, protein or hypercaloric supplements should be used, usually high calories are used to facilitate the high caloric intake required by athletes, who are not always able to ingest everything contained in fresh foods.
In addition, in phases of great muscle wasting after intense competition, it may also be necessary to supplement to accelerate muscle recovery. Meets 10 supplements to gain muscle mass.