This week the London Olympics begin and the whole world will be watching this mega event of different sports. Certainly the stars of this show are the athletes who have been training for years and trying to follow a diet that improves their performance in this competition.
The question that arises is: what should an athlete's diet be like, in order to guarantee quantity, quality, variety and moderation, providing adequate amounts of proteins, carbohydrates, lipids and micronutrients such as vitamins and minerals?
Proteins: are important in the repair and maintenance of muscles, tissues and cells. Sources are found in beans, lentils, chickpeas, meat, fish (prefer fat-free cuts), yogurt and eggs
Carbohydrates: are energy sources preferred by the body, their consumption allows the maintenance of glucose (energy used by the body) during exercise and replacement of glycogen (energy stores in the form of glucose present in the liver) in the recovery phase. According to more recent research, the consumption of foods rich in carbohydrates during intense periods of physical activity, in addition to promoting performance, also improves the athlete's mood. Its sources are found in: pasta, cereals, rice, cassava, potatoes, etc.
Lipids: called fats or oil, they are sources of large amounts of energy and are used when the muscle is in movement. It is also used in the formation of sex hormones and transport of fat-soluble vitamins (A, D, K and E).
There are saturated fats found in animal sources (meat, butter, cottage cheese) and unsaturated fats found in vegetables (corn oil, soybean, olive oil) that are healthier in the diet. In addition, it has polyunsaturated substances such as Omega-3 (found in deep-sea fish such as salmon, herring, mackerel, tuna) and Omega-6 (soy, flaxseed and nuts) that help with inflammatory processes and antioxidant action.
Vitamins and Minerals: Participate in the process of cellular metabolism (various reactions to transform food into the form of energy), muscle contracting and repair, antioxidant role and body defense (immune response).
Liquids: performing intense exercises or in hot environments results in greater sweat release, and for this reason it is important to drink liquids before, during and after exercise. American Dietetic Association recommends 400-600ml of fluids be consumed before exercise. During exercise you should drink 150-300 ml every 15 to 20 minutes and during the recovery period you should consume at least 450 ml to 675 ml of liquid for every 0.5 kg of body weight lost during exercise.
Sources:
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc.
PANZA, Vilma Pereira et al. Food consumption of athletes: reflections on nutritional recommendations, eating habits and methods for evaluating energy expenditure and consumption.
Sónia Tucunduva. Nutrition and Dietetic Technique - Second revised and updated edition