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Sports and Nutrition

Sports and Nutrition:

The diet as part of their training. Those who practice a sport often has different nutritional needs from those who make a sedentary lifestyle. Proper nutrition from the point of view of quantity and quality, properly distributed throughout the day, can improve performance, durability and adaptation to training. The sportsman in addition to eating moderately and increase the variability of its diet, should prefer foods high in fiber, limit your intake of fat and calories and increase the intake of fresh vegetables. These rules are generally valid for the athlete fundamental since the period preceding the beginning of the workout, until the own personal performance.
The Mediterranean diet rich in legumes and vegetables (even raw!), Whole wheat bread, fresh fruit, no spices (to avoid gastric reflux), no sauces, meat and fish four times a week, alternating with fresh cheese and eggs, in its simplicity and completeness helps the athlete to remain light and to increase their muscle development. Avoid the "overfeeding" just before the race is crucial to getting good results, bearing in mind that, eight hours before an ingested food is converted into energy material (sugars still have a time of rapid utilization from 30 to 60 ') .

Of crucial importance is the water:
Hydrate properly means replenish the loss of water and minerals and eliminate toxins. The sportsman who maintains a good pre-exercise hydration status and that you keep hydrated during training or competition is less subjected to dehydration and muscle trauma and fails to restore the physical condition in a short time. And 'advisable to drink while the body is under stress, it is instead a duty replenish fluids lost after it is made​​, in proportion to the decrease shown by the scale. The quality, quantity and mode of intake of beverages should be swallowed in proportion to the real needs of the tissues.
Do not ever drink iced drinks to mitigate fatigue! With this fact, you are likely to irritate the stomach lining of our stomach and create dangerous imbalances in the apparatus cardiovascular. If tolerated, the milk is a drink with a high nutritional value, it is also easily assimilated. Dietary supplements for sports are a separate topic and deserve a considered choice: only an athlete who is undergoing daily in two or three hours of training has the real need for protein concentrates and isotonic drinks, as they have a concentration of particles similar to blood plasma which makes them quickly assimilated. However, these products should be taken with caution and always be prescribed by a sports physician.
A balanced diet and an appropriate quantity of water, tea or fresh fruit juice can very well replace the supplements idrosalini sometimes very expensive and less balanced by the nutritional point of view. A simple advice that can improve the daily life of the athlete (or not) is to drink, when you wake up, the juice of a couple of citrus diluted in a little water. The consumption of alcohol instead should never exceed more than 10% of daily caloric intake.