Sports and nutrition: what should people who exercise eat?

The diet of those who practice sports must be adapted to the type of movement and tailored to physical needs. Dr. Gianfranco Beltrami, sports physician and medical director of Terme di Monticelli, offers valuable advice for a balanced diet.

brisk walking, fitness, running.
But also swimming, tennis and paddle: more and more Italians are engaging inphysical activity at least three times a week.
The right pace and adequate physical preparation are the basis, along with proper nutrition management.

“Depending on the activity practiced,” explains Gianfranco Beltrami, “it is necessary to divide foods with balance: proteins, such as lean meats, fresh fish, eggs, legumes and dairy products, are essential for muscle repair and growth.
Carbohydrates, on the other hand, such as fruits, whole grains and rice, provide a steady release of energy.
Good fats found within nuts, seeds, and avocados are important for keeping the body well nourished.”

Ihe right balance

It is important to find a good balance between energy consumed and burned during exercise, as well as adequate water intake. “Hydrating is the first rule,” confirms Dr. Beltrami.
“That’s why it’s important to drink sufficient amounts of water before, during and after physical activity.”
Counteracting physical exertion, however, requires a boost of antioxidants such as colorful fruits and vegetables.

But what is the right timing?

“Meals should be balanced and distributed before and after activity to provide the body with proper energy and to facilitate proper recovery.
For example, before sport, slow and steady release “fuel” foods such as a banana, fruit smoothie and low-fat yogurt are preferred. After the activity is over to facilitate muscle synthesis, carbohydrates and protein are combined.
A second course of fish accompanied by vegetables dressed with extra virgin olive oil is perfect.

The rule of 5

In general, a five-step distribution of all the nutrients that need to be taken in during the day applies as a rule: three main meals and two snacks.
This is an effective way to avoid overloading the digestive system with meals that are too heavy.

Breakfast: you take in about 25 percent of the total daily energy
Snack: you take in about 10 % of the total daily energy
Lunch: you take in about 25 percent of the total daily energy
Snack: you take in about 15 percent of the total daily energy
Dinner: you take in about 25 percent of the total daily energy

Alsoread .

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Sports and nutrition: what should people who exercise eat?