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 .

Recommended articles to explore topics related to health, wellness, lifestyle and travel.

water and health, water and health

6 October 2024

Summer at the spa: here’s why you should too.

Discover how the Terme di Monticelli spa, set in a centuries-old park and surrounded by the hills of Parma and Reggio Emilia, can offer you a rejuvenating summer vacation. Between beneficial thermal waters, detox treatments and outdoor activities, find the perfect balance for mind and body.

wellness and lifestyles

23 November 2023

Some people like it hot. The benefits of the Finnish sauna.

In Finland, the sauna is a daily ritual, an integral part of life. In addition to relaxation, it helps to cleanse the body, relax the muscles, and stimulate the immune system, becoming a place to socialize, relax, and do business. Learn more about this ritual of body and mind.

water and health

22 November 2023

Spa and women’s health: all the benefits

The waters of Monticelli Spa have anti-inflammatory, moisturizing, and soothing properties and are used every day as a natural therapy to treat or alleviate ailments of various kinds, including gynecological ones. In this article we delve into topics related to spas and women’s issues.

Sports and nutrition: what should people who exercise eat?