Edited by Doctor Annalisa Subacchi
From an "optimal diet comes a sure victory.
In sports, as in every individual, a correct diet guarantees an adequate caloric intake, which satisfies the metabolic needs of tissue turnover and growth.
Not eating before playing sports is a mistake. Man is in fact comparable to a car that needs petrol to fuel properly. Who among us would not fill up before leaving for a long journey? In the same way, before starting a sports competition, you need to eat properly.
On average, an adult man, at rest, needs about 2000 kcal to be able to face life correctly, while a woman needs about 1500. This value is indicated as the basal metabolic rate, that is the minimum necessary to be able to get up in the morning and rest for the rest of the day.
Of course, in sports, these numbers increase significantly and vary from sport to sport. Energy inputs vary from a minimum of 1200-2000 kcal more than the basal metabolism (for sports that are not too heavy), to a maximum of 5000-6000 kcal more (for intense sports).
Energy expenditure is specific to each individual, and is calculated on the basis of age, sex, height, body composition and hydration. To this must be added the calories consumed for that specific sporting activity and for its duration.
Let's see in detail what an athlete should never miss in his diet.
In adults, usually the protein requirement (ie proteins found in foods of animal or vegetable origin) is around 259 grams per day, and is linked to the amount of amino acids introduced and the protein catabolism (ie the disposal system of the same ). For most athletes, protein intake of 1.6 grams per kg of body weight is more than sufficient to cover the relative nutritional needs. Beware, however, that higher supplies do not give an advantage to the increase in muscle mass and / or physical performance, indeed they could produce side effects such as dehydration, liver and kidney damage. The amino acids introduced are easily absorbed by the intestine. Concentrating in this region, due to an increase in salinity due to their chemical-physical properties, there is a recall of water from the cells, with consequent dehydration and thirst. The same, to them. once, they cause irritation, diarrhea and cramps.
Carbohydrates (carbohydrates) are very important, in fact they are the main energy substrate used quickly by the active muscle. They are recommended both in fast sports (e.g. running) and in activities that last over time (e.g. cycling).
Another source of energy that should never be lacking in sports nutrition is represented by lipids (fats), which combined with carbohydrates provide energy for both short-term and low-intensity sports and for long-term sports.
The intake of the right quantities of carbohydrates and lipids is very important. A considerable reduction of carbohydrates in the diet could in fact compromise physical performance, with a reduction in the reserves necessary to carry out the activity; one would thus suffer the phenomenon of "premature fatigue", which would force the athlete to stop and abandon the competition. Even the reduction of lipids compromises physical performance; the risk is to use other types of energy reserves present in the muscle and lean mass, with consequent physical deterioration of the athlete; hormones also decrease and there is talk of a state of malnutrition: the athlete is unable to continue physical performance.
The correct intake of liquids is also very important in the diet. Pre-exercise hydration reduces the risk of dehydration, while during and at the end of the effort it allows a greater restoration of optimal physical conditions. The lost sweat is a liquid consisting of water and minimal quantities of minerals (sodium, chlorine, magnesium and potassium). A production of sweat of 4 liters, determines a reduction in body weight of 5.8% and a loss of 5% of sodium, 7% of chlorine and 1% of potassium and magnesium, with alterations in muscle contraction and appearance of spasms and cramps. Suffice it to say that athletes engaged in training and / or competitions of significant duration and intensity lose up to 5-6 kg of weight due to water loss. The water taken must facilitate the functionality of the gastrointestinal tract, have purifying properties and be rich in bicarbonate ions to counteract the acidosis produced during physical exercise.
Vitamins and minerals are also very useful nutrients for athletes. Vitamins are introduced with dietary nutrition as well as minerals.
What should the athlete eat before the race?
Before any sporting competition, the introduction of carbohydrates, our main fuel, is very important. In long-lasting disciplines (more than 60 minutes), the muscular and hepatic concentration of carbohydrates in the form of glycogen must be increased as much as possible. it is sufficient, in the trained subject, to increase the daily intake from 60 to 70% of the daily energy in the 3 days prior to the competition, through short (30-40 min) and low intensity workouts.
Foods must consist of complex carbohydrates. which are metabolized more slowly and release energy gradually. The best food is pasta, which has a relatively low glycemic index and the starch contained therein is released gradually. If we were to take foods with a high carbohydrate content before a competition, such as sweets, refined cereals and fruit, we would have an increase in insulin secretion, with a reduction in the mobility of free fatty acids from adipose tissue, and consequent obstacle to optimal contraction. muscle and cramps.
At the end of the sporting competition it is very important that the athlete replenishes the lost fluids, also using saline solutions rich in mineral salts. It is also necessary to restore the muscle and hepatic glycogen stores; a good plate of plain pasta with extra virgin olive oil is useful for this purpose. "olive. Also important is the reduction of acidosis caused by effort, through the consumption of milk-based drinks and / or lean derivatives thereof (eg cheese, yogurt). Absolutely avoid carbonated drinks.
Proper nutrition is essential for improving physical performance. If we don't eat, we run out of "fuel". Sport is a "complex activity, made up of sacrifices and successes. The body must eat well to be able to sustain such an intense competitive competition. There are no potions or magical rites that increase competitive performance, as Hippocrates, the philosopher, said." that food is your medicine and medicine is your food. "
"Man is what he eats."
