The athlete's nutrition is an essential part of the strategies to obtain optimal results, varying according to the modality practiced, the intensity of the training, the times and the approximation of the competition dates.
The amount of carbohydrates and proteins can change according to the type of training, whether it is endurance or strength, and whether the athlete is at a time to focus on increasing muscle mass or losing fat.
Strength Athletes
Strength athletes are those whose training performance improves with the increase in muscle mass. This group includes fighters, weightlifters, weightlifting competitors, weight training and athletes in Olympic gymnastics, for example.
This group must have an increase in the consumption of proteins and general calories in the diet, in order to favor the increase in muscle mass. When reaching what is considered the ideal of musculature, it is necessary to start a fat loss process, usually done with the reduction of dietary carbohydrates and an increase in the practice of light aerobic exercises, such as walking. See the best protein-rich foods.
Endurance athletes
Among these athletes are those who practice long runs, marathons, ultra marathons, cyclists and iron man competitors, activities that require great preparation to generate energy from burning body fat. Usually they are slim, thin athletes who have a high energy expenditure, requiring a high calorie consumption. For training and competitions that last more than 2 hours, the use of carbohydrate gels in the proportion of 30 to 60 g / h is recommended.
These athletes need to consume greater amounts of carbohydrates than the strength athletes, but always remembering to include good sources of proteins such as meat, chicken, fish and eggs, and natural fats such as olive oil, nuts, fatty cheeses and whole milk. See which foods are high in carbohydrates.
Explosion Exercises
This modality includes exercises that vary the need for strength and physical endurance, such as football, volleyball, basketball and tennis. They are prolonged exercises, but with a variety of the physical effort required, having moments of peak and rest.
This group must consume good amounts of all nutrients, as they need both good muscle mass and physical resistance to withstand long games or competitions. After training, it is necessary to have meals rich in carbohydrates and proteins to stimulate the recovery of muscle mass.
How to stay hydrated during workouts
The ideal amount of water to drink is based on the calculation of 55 ml of liquids for each kilo of the athlete's weight. In general, it is recommended to consume approximately 500 ml before training and 500 ml to 1 liter of water for each hour of training.
Low hydration can lead to problems such as reduced concentration, dizziness, headache and muscle cramps, which end up reducing training performance.
When to use isotonic drinks
Isotonic drinks are important to replace lost electrolytes along with sweat, especially sodium and potassium. These electrolytes are present in drinks such as coconut water or industrialized isotonics, such as Gatorade, Sportade or Marathon.
However, its need for use is only when the athlete loses 2% or more of his weight during training. For example, a person who weighs 70 kg has to lose at least 1.4 kg in order to replace electrolytes. This control must be done through weighing before and after training.
When to use supplements
Protein or hypercaloric supplements should be used according to the need to supplement the nutrients from the planned diet. Hypercalorics are usually used to facilitate the high calorie intake required by athletes, who are not always able to eat everything in fresh food.
In addition, in phases of great muscle wear after intense competition, it may also be necessary to supplement to accelerate muscle recovery. Meet 10 supplements to gain muscle mass.
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