Eat well when you do sports

Because it spends and puts his body to the test, a regular athlete has different needs, energy and nutrition , a sedentary .Although these requirements vary depending on the frequency and intensity of activity performed , behold, the outline of the diet that is recommended before sports.

- Eating well when you do sports
Energy intake adjusted In the context of sporting activities not exceeding 3 to 4 hours per  week , it is not necessary to increase the amount of calories each day , that is to say about 1800 for women and 2100 in the rights. However, for people who engage in sports more frequently or more intensely , an adaptation of the scheme is sometimes necessary. On average , it is estimated that a sports person ( daily activity) energy needs around 2000 kcal for women and 2700 kcal for men, and a very sporty person ( Intensive and daily activity) can consume 2 400 2 800 kcal for women and 3000 3 500 kcal for men.


Balanced proportions
> Carbohydrates : at least 55% of contributions. Contraction of muscles and the heart , movement control by the brain, producing heat ... : requires physical exertion fuel immediately available. This fuel, which are sugars, through the diet , are present in the body in the form of glycogen and glucose .
> Fat : 20 to 30% of contributions. Fatty acids represent an energy source during intense effort medium and long term . If it does not need to neglect , do not abuse it either.
> Protein : 15% minimum contributions. To repair and build muscles , an athlete needs protein , and even more so that its practice is intensive .

Vitamins and minerals
Vitamins , including C , E, A and B pro , contribute to the protection of muscle cells during exercise and their repair during the recovery phase . When you're sporting , make sure to consume enough , particularly focusing on fresh fruit and vegetables , meat, fish, eggs, and whole grains .Many minerals are also essential to sport , especially as the body loses a lot by the phenomenon of perspiration. So be careful to ensure good iron intake , essential for transporting oxygen to the cells and organs (red meat , shellfish , legumes ) , magnesium, essential for muscle contraction and nerve function ( essential for bone strength (dairy products , fruits and vegetables) dried fruit , mineral water , whole grains, chocolate) , calcium , sodium , essential to balance the water levels in the body ( salt).

water:
When doing sports, the body temperature rises . To manage this overheating, more or less important depending on the intensity of exercise, temperature and humidity levels , the body has its exhaust system heat , sweating , using the water present in the body .
This is why , in athletes , hydration request , during and after exercise , special attention so that the body does not suffer from dehydration. If that were the case , he is liable to a decline in performance and increased risk of injury ( including tendonitis) .

Advice,practical:

 An athlete should consume a lot of carbohydrates with a low or medium glycemic index (pasta, rice , potatoes , bread, cereals ... ), including the eve of the effort, in the hours before and in the recovery phase, in order to replenish glycogen stores .
Just before and during his training , he may, to prevent strokes and ensure performance, complete with sugars "faster " as dried fruit , granola bars or energy drinks. If they occupy an important place in the diet , protein should not be consumed in excess in order to increase muscle mass. Any overage protein threat indeed healthy liver and kidneys. Before, during and after exercise , it is essential to drink plenty of water to compensate for water loss due to sweating . These contributions should be adjusted according to the intensity and duration of the performed activity, and weather conditions.