The purpose of these diets is to provide adequate nutrition for training, recovery and endurance sports competitions, such as long distance running and swimming, tennis competitions and triathlons where continuous activity is maintained for more 80 minutes.

The ranges given below are from a food plan for athletes between 55 and 75 kilograms in weight. The daily protein intake is based on 1.5 grams of protein per kilogram of body weight. Servings of cereals, tubers, fruits and vegetables can vary depending on the intensity and duration of the training sessions. It is advisable to eat the suggested energy rations and vary the carbohydrate rations according to the appetite of each person. It is advisable to keep a weekly weight record to control energy needs.

The diet should be HIGH in:

Complex Carbohydrates: 55-60% of energy needs should come from foods rich in carbohydrates, as they are subsequently transformed into glucose, which is the preferred energy source for muscles to work. These foods are bread, rice, pasta, box cereals, fruits, and tubers. Additional carbohydrate servings can be eaten a few days before the competition to saturate the liver and muscles with glycogen (the way glucose is stored).
Fluids: the body must be kept well hydrated during and after workouts and competitions.
Care must be taken with the consumption of beverages that contain caffeine.

The diet should be LOW in:

Fats: High fat foods should be avoided. Consuming a small amount of fat is necessary for good health, especially for the absorption of fat-soluble vitamins. Fat is not a good source of energy for muscle work, so it is advisable to eat low-fat foods and avoid using additional fat such as butter, margarine, cream, and mayonnaise.

The diet should be MODERATE in:

Protein: Endurance athletes need to increase their protein servings to ensure adequate muscle recovery after exercise. For this, it is not necessary to increase protein consumption with protein supplements, simply consume more protein foods.
A daily intake of one protein serving for every 5-8 Kilograms of body weight is recommended, where a serving is equivalent to 30 grams of red meat, skinless chicken or fish, a whole egg or 250 milliliters of skim milk.
Fiber: endurance athletes generally need to eat more food, so it is not advisable to consume foods high in fiber because they are very filling.

EXAMPLE OF A MENU FOR ENDURANCE SPORTS ATHLETES
The following diet is suggested for these types of athletes:

Breakfast
2 glasses of water when you get up.
2 cups of cornflakes with a cup (250 ml) of skim milk, or 2 slices of toast with an egg, or with 30 grams of cheese, or tuna.
Sliced ​​tomato or green vegetables to taste.
1 piece of fresh fruit, or ½ cup of juice.
Decaf tea or coffee with a little skim milk if you like.

Lunch at mid-morning
2 slices of bread with jam or honey, or a slice of bread with a large banana.
2 glasses of water.

Food

90-120 grams of lean red meat or chicken, or 180-240 grams of grilled or steamed fish, or 2-3 eggs with 30 grams of Oaxaca cheese.
2 medium potatoes with ½ cup of peas or corn, or 2 / 3-1 cup of rice or pasta with ½ cup of peas, or 2-3 slices of bread.
Carrots or green vegetables to taste.
1 piece of fresh fruit or a cup of fruit salad with ½-1 cup of skim milk or yogurt.
2 glasses of water.

Afternoon snack
1 wholemeal bread with honey or jam.
30 grams of cheese, or 200 grams of skim yogurt, or 1 cup of skim milk.

Dinner
A sandwich with 60 grams of chicken, or low-fat ham, or tuna, or cheese, or 2 eggs.
Vegetable salad to taste.
A piece of fresh fruit.
Decaf coffee or tea with a little skim milk if you like. 2 glasses of water.

Milk consumption
500 milliliters per day of skim milk.

Food should be consumed 2 or 2 ½ hours before training.

RECOMMENDATIONS
Spread food intake throughout the day and allow time for digestion before training.
Increase the consumption of rations of bread or tubers if necessary, to maintain body weight or for glycogen storage two or three days before the competition.
Drink water throughout the day.
Avoid fats and oils, fried foods, and snacks.
If it is necessary to eat larger amounts of food, reduce the consumption of foods high in fiber.

Diets for Strength Sports

The purpose of these diets is to provide adequate nutrition for training, recovery, and competition in strength sports such as soccer, hockey, basketball, and bodybuilding.

The ranges given below are designed for athletes between 75 and 100 kilograms in weight. Daily protein intake is based on 1.5 grams of protein per kilogram of body weight. The servings of cereals and tubers can vary depending on the intensity and duration of the training sessions. It is advisable to consume the protein servings as suggested and vary the carbohydrate servings depending on the appetite of each athlete. A weekly weight check is recommended to monitor energy intake.

The diet should be HIGH in:

Carbohidratos Complejos: los alimentos como el pan, el arroz, las pastas, los cereales de caja, las frutas y los tubérculos deben incluirse en cada una de las comidas a lo largo del día. Los fisicoculturistas desean incrementar la masa muscular por lo que tienden a usar las proteínas como fuente de energía, pero esto no es conveniente ya que se producen productos de desecho extras que provocan que los riñones trabajen mas.
Líquidos: se debe mantener el cuerpo bien hidratado durante y después del entrenamiento, también durante las competencias para ayudar a la eliminación de los productos de desecho.

The diet should be LOW in:
Fats and Oils: the consumption of foods high in fat should be avoided. Eating a small amount of fat is necessary for the absorption of fat-soluble vitamins. Fat is not a good source of energy for muscle work, so it is preferable to choose foods with low fat content and avoid adding margarine, butter, oil, cream and mayonnaise to foods.

The diet should be MODERATE in:

Proteins: Athletes need to increase their intake of protein food servings to ensure adequate muscle restoration and growth (in size or strength), but not at the expense of carbohydrate-rich foods. Timing of protein intake is more critical (small amounts throughout the day to help control hunger, and larger amounts immediately after training, within the next two hours). Protein and carbohydrate supplements are convenient to consume immediately after training. Avoid consuming large amounts of protein 3 hours before competition or training.
Fiber: because strength athletes must sometimes consume large amounts of food to maintain or increase body weight, they must consume foods rich in fiber in a moderate way, since they are very filling. They should choose foods with less fiber such as white bread, buns and rolls that are not made with whole wheat flour. Large amounts of vegetables are not necessary, but it is important that they are included in the diet at least once a day.

Caffeine and Yield
Caffeine is probably the most popular drug available in the world. Caffeine is found in the leaves, seeds, and fruit of the coffee plant. Caffeine acts as a mild stimulant on the nervous system. Increases attention, alertness and mental ability. The consumption of caffeine also has negative effects such as the production of anxiety in some people, gastrointestinal disorders, nervousness, irritability, insomnia and inability to concentrate. The use of caffeine in athletes has caused much controversy, since the negative effects can alter the performance of athletes. Some studies show that consuming caffeine before exercise can increase the athlete’s performance, however, other studies show that caffeine does not benefit athletes at all.

The International Olympic Committee and the United States Olympic Committee listed caffeine in large doses as banned drugs. If a urine concentration of 12 micrograms of caffeine per liter of urine tests positive for caffeine drugs, this results in disqualification of the athlete. These illegal levels of caffeine are detected in the body if 7 cups of coffee, 16 cola, 34 cups of iced tea, or 11 capsules of caffeine-containing headache medications are consumed for 2 to 3 hours. As can be seen, this amount is very high, and the benefits on the performance of athletes have been observed at levels equivalent to 2 ½ cups of coffee.

If you decide to consume caffeine before exercise, it is advisable to take the following advice into account:
Caffeine is a diuretic that stimulates water loss. You need to drink extra fluids to compensate for fluid losses.
Consuming 3-6 milligrams of caffeine per kilogram of body weight one hour before exercise can improve endurance in activities that last longer than one hour.
Consuming doses no greater than 6 milligrams of caffeine per kilogram of body weight can minimize the negative effects of it.
You should never try caffeine for the first time before a competition. The psychological effects vary between different people and depends on the dose and the frequency with which caffeine is ingested, the body composition and the anxiety levels of each individual.

NOTE:

Those with bladder problems such as cystitis should refrain from consuming caffeine. Also those people who suffer from heart disease, glaucoma and chest cysts.

Athlete’s Needs

The importance of proper nutrition is a fact known to athletes and their coaches. For those who are dedicated to competition, it has one goal: to improve their brands. For fans who practice sports as a hobby or with the idea of ​​improving their health or figure, the objective of an adequate diet is to satisfy nutritional needs, avoiding both deficiencies and excesses. Therefore, it is essential that those who practice sports eat accordingly.

ENERGY

Nutritional needs depend on age, lifestyle, health status, and especially the type of physical activity. The diet must be balanced to achieve optimal sports performance. The energy intake should cover the caloric expenditure and allow the athlete to maintain their ideal body weight.

PROTEINS

Protein is recommended to account for around 10-15% of energy. It is easily understood that the athlete anxious to improve their muscle development is tempted to overdo their protein intake. But, the needs do not exceed 2 g of protein per kg. weight and day.

These requirements are largely covered by the reasonable intake of meat, eggs, fish and dairy products. An excess of proteins in the diet can cause an accumulation of toxic waste and other harmful effects on the good form of the athlete.

FATS

The optimal fat intake in athletes should be 30-35% of total calories. Both an excess and a deficit intake of fat can trigger adverse effects for the body. If the lipid content of the diet is low, there is a risk of deficiencies in fat-soluble vitamins and essential fatty acids. If, on the other hand, the diet has an excessive fat content, the physical performance is lower, and in addition, it favors the appearance of a series of alterations such as obesity, digestive and cardiovascular problems.

CARBON HYDRATES

The carbohydrate recommendations for athletes are 50-60% of the total calories ingested, with less than 10% corresponding to simple carbohydrates (sugar, sweets …) and the remaining percentage to complex carbohydrates (cereals and derivatives , vegetables, potatoes…).

In general, athletes should consume a relatively high carbohydrate diet to optimize muscle glycogen availability during periods of intense training and competition for greater athletic endurance.

WATER

Under normal conditions, we need around three liters of water per day to maintain water balance (one and a half liters in the form of a drink and the rest through food). In the event of a significant physical effort, the water needs increase, and up to more than two liters per hour can be lost. It is advisable to drink before, during and after physical exercise, especially in long-term sports.

MINERALS

Women with a great sports activity, in whom there is usually absence of menstruation, calcium needs increase and the contribution of this mineral must be increased to compensate for its low estrogenic levels and lower intestinal absorption of calcium. Therefore, a diet rich in dairy products (milk, cheese, yogurt …) is recommended.

It has been observed that the iron needs of people who regularly practice sports are greater than those of a sedentary person. This is because their losses are higher as they have hemoglobin levels in the blood. In addition, the woman must compensate for the losses that occur through menstruation. In the case of sportswomen it is convenient to increase the regular consumption of foods rich in iron (meat, eggs, legumes …).

Vitamins

With regard to vitamins, it has been shown that physical capacity decreases when there is a lack of them. From this fact, the belief has spread that a vitamin supplement can increase performance in sports. But all the studies done so far have come to the opposite conclusion: an addition of vitamins does not improve physical performance.

A supplementary intake of vitamins can only have a beneficial effect on the performance of people who have a vitamin deficiency. But this is not the case with the balanced fed person.

RHYTHM OF MEALS

The distribution of the total energy in the course of the day is extremely important for a good use of all the nutrients ingested. In the same proportion, a greater number of meals corresponds to a better performance, thus avoiding digestive fatigue and bouts of hypoglycemia. A good distribution of energy would consist of having four meals a day.

Breakfast: 15-25%
Lunch: 25-35%
Snack: 10-15%
Dinner: 25-35%

The optimal nutritional status is not achieved through the meals prior to the competition, or even through the eating guidelines followed the days immediately prior to the event. A good state of nutrition is the result of eating habits practiced properly and for a long time, regularly, not a matter of a few meals.

\

Sport, diet and nutrition

Definition

There is a connection between food consumption and athletic performance.

Features

Only a highly competitive athlete is likely to notice the subtle performance progress that diet changes can bring. There is a large body of evidence showing the relationship between food consumption and athletic performance. A poor diet will almost certainly have a negative effect on performance, even in an ordinary athlete. A good diet that provides the right calories, vitamins, minerals, and protein will help provide the energy you need to finish a run or simply to enjoy a sport or recreational activity.

recommendations

The recommended diet for an athlete differs very little from the diet suggested for any healthy person. The basic food groups pyramid model is an excellent guide; however, the amount of food needed in each group will depend on the type of sport, training, and time in relation to activity and exercise. The caloric requirements vary according to the size, age, sex and physical activity that each individual performs, in such a way that the number of servings that a person needs can vary.

CARBOHYDRATES:

Complex carbohydrates are staples in the diet and are found in foods such as pasta, bagels, whole wheat bread, and rice. These foods provide energy, fiber, vitamins, minerals and are low in fat. Carbohydrate bulking (a concerted diet / exercise regimen) increases the body’s carbohydrate energy stores (called glycogen). These have been proven to improve performance in endurance activities lasting more than one hour.

The classic method of supplying the body with carbohydrates has been abandoned for a safer and equally effective method of increasing glycogen in the muscles. The most important factor in increasing glycogen stores is consuming 50-60% of calories from carbohydrates daily.

Simple sugars such as those found in sodas, jams, jellies, and candy provide very few nutrients, but many calories. These sugars can actually reduce performance when consumed immediately before a sports competition because they can cause hypoglycemia.

PROTEINS:

The most important functions of proteins in the body are to help the growth and repair of tissues. Many people believe that athletes need a diet rich in protein to help build muscle, despite the fact that scientists have repeatedly shown that this is not true and that it is only a myth.

Only vigorous physical activity and exercise stimulate changes in the muscles. Athletes, including bodybuilders, need to increase calorie intake only in small amounts, and these increases are easily achieved simply by consuming more total calories (eating more).

Americans already consume nearly twice the calories they actually need, so protein needs for muscle building are being met before vigorous physical activity begins. Excess protein is used for energy and can be stored as body fat.

Amino acid supplements and high protein intake are not recommended, because they can promote calcium loss and overload the kidneys, which must filter the excess nitrogen provided by protein.

WATER AND LIQUIDS:

Water is the most important nutrient and yet the most underrated by athletes. Water and fluids are essential to maintain good hydration and body temperature. The loss of water due to sweat to keep the body cool can exceed several liters over a period of one hour.

Adolescents and adults should regain any weight loss during exercise by drinking amounts of fluids equal to the weight they lost. A good indication to know if the person is fully hydrated is to check if the urine appears clear and the best method of hydration is cold water.

• Some suggestions to maintain adequate hydration are:
• • drink a good amount of water, juice and milk.
  • Avoid beverages that contain caffeine, as this is a diuretic and increases fluid loss.
  • drink a good amount of fluids before, during and after physical activity.
  • provide water to children frequently during sports activities, as children do not react to thirst as readily as adults do.

ACHIEVING THE DESIRED WEIGHT FOR COMPETITIVE PURPOSES:

Changing body weight to improve athletic performance must be done wisely and effectively, otherwise it may cause more problems than benefits. Losing body weight in an unrealistic way, achieving weight loss quickly and avoiding weight gain in an unnatural way can have negative effects on your health, so it is necessary to set real goals regarding body weight wanted.

Young athletes trying to lose weight can be helped by a consultation with a professional nutritionist. Eating disorders and poor dietary habits can be the result of experimentation with diets. The guide to the basic food groups is an excellent help to ensure that you are following an adequate consumption of food that meets your vitamin and mineral needs, while allowing you to achieve healthy goals in terms of body composition.

It is recommended to consult with a doctor to establish an appropriate diet according to the type of sport, age, sex and the amount of exercise.