Ath­letic food

Ac­cord­ing to the WHO (World Health Or­gan­i­sa­tion), car­bo­hy­drates are the food which rep­re­sents the main en­ergy source for all sport­ing ac­tiv­i­ties, there­fore they should rep­re­sent about 60% of an ath­lete’s diet; at least a 15% should be ab­sorbed for breakfa


Fruit and veg­eta­bles pro­vide an im­por­tant source of sug­ars and min­eral salts, vi­ta­mins, fi­bres and wa­ter. If in­gested in a proper dose, it is un­nec­es­sary to add salt and vi­ta­min sup­ple­ments. Protein sup­ply is in­dis­pens­able to build and re­model tis­sues. The sim­ple sug­ars play an im­por­tant role in the pre-com­pe­ti­tion breaks and in the in­te­gra­tions dur­ing long com


tions, but al­ways in limited quan­ti­ties. Veg­etable fats are prefer­able to the an­i­mal fats due to their high di­gestibil­ity and low con­tent of choles­terol. These rules are valid for ev­ery­one, not just ath­letes; how­ever, a sin­gle diet that is ap­pro­pri­ate for all ath­letes does not ex­ist: ev­ery sport has its own rules and its own caloric con­sump­tion to sat­isfy. There are less de­mand­ing sports in terms of ef­fort (like golf or horse rid­ing) that re­quire a lower caloric con­tri­bu­tion, and more in­tense sports (like foot­ball, run­ning, cy­cling, spin­ning, body build­ing), in which the caloric sup­ply should in­crease con­sid­er­ably. On aver­age, an adult man at rest needs around 2000 kcal to sur­vive the aver­age day, while a woman needs about 1500. While non-in­tense sports re­quire an amount of en­er­getic con­tri­bu­tion of min­i­mum 1200-2000 kcal more than aver­age, in­tense sports re­quire up to 5000-6000 kcal more. The right amount of liq­uid is also cru­cial in a diet. Hy­dra­tion pre-ex­er­cise re­duces the risk of de­hy­dra­tion. Many nu­tri­tion­ists in­di­cate the Mediter­ranean cui­sine as one of the health­i­est in the world, be­sides be­ing

On aver­age, an adult man at rest needs around 2000 kcal to sur­vive the aver­age day, while a woman needs about 1500.

rich in flavour, thanks to sev­eral de­li­cious, fresh in­gre­di­ents. Some of its in­gre­di­ents rec­om­mended for the ath­letes aim­ing at suc­cess­ful per­for­mances in­clude: toma­toes, white or red wine, leafy greens like salad and spinaches, great sources of fi­bre and an­tiox­i­dant vi­ta­mins; whole wheat pasta, fruit, low in calo­ries but high in fi­bre, vi­ta­mins A and C, and es­sen­tial min­er­als such as potas­sium and mag­ne­sium; fish, a source of lean protein and omega-3s. These fats pro­tect against ab­nor­mal heart beats and re­duce in­flam­ma­tion, which may help run­ners re­cover faster, but also beans, a healthy al­ter­na­tive to meat; broc­coli, cab­bage, cau­li­flower, and Brussels sprouts, sweet pep­pers, plen­ti­ful in vi­ta­mins A and C, and last but not least gar­lic. «


Did you know ... A bal­anced and healthy diet is the se­cret for suc­cess­ful


an­ces. per­form

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