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