The most important thing is to provide the organism with the carbohydrates required as much for the activity as for the recovery from it. Many women don’t cover their energetic needs in the form of carbohydrates for fear of gaining weight and this entails loss of lean tissue and micro-nutrient deficiencies. According to the WHO
The most important thing is to provide the organism with the carbohydrates required as much for the activity as for the recovery from it. Many women don’t cover their energetic needs in the form of carbohydrates for fear of gaining weight and this entails loss of lean tissue and micro-nutrient deficiencies.
According to the WHO carbohydrates should suppose around 55-60% of the total caloric intake (5-12 grams per kilo of weight and day). The most recommended are cereals (bread, rice, pasta, quinoa, etc.), legumes, potatoes, fruit, vegetables, etc.
To this one must add good hidration (before, during and after the exercise) as the most important factor for maintaining a sportsperson’s health and one must replenish the loss of water and electrolytes caused by sweating.
The requirement for liquids will depend on the duration and intensity of the exercise and climatic conditions (temperature and humidity).
The ideal is to drink water, isotonic drinks or natural juices (that provide vitamins and sugars, helping us keep stable levels of energy and glucose in the blood).
Proteins have a leading role in physical performance and must make up 15% of the caloric total (1.2 grams per kilo of weight and day). Preferably white meat (chicken, turkey, rabbit) white fish (hake, megrim, scorpion fish), legumes or nuts should be consumed.
Fats should not surpass 25% of the total caloric intake with prevalence on unsaturated fats (oils, nuts or blue fish) over saturated fats (whole lactic products, cream, butter, mayonnaise, fatty meats and derivatives, viscera, industrial pastries and ultra-processed foods).
The practice of sport must not coincide with one’s digestion. Heavy digestions must be avoided. Thus it is paramount that meals before going out on the course be light: pasta salad, chicken with steamed vegetables, etc. While practicing the sport it is advisable to take along something like a piece of fruit (banana for replenishing potassium), a handful of nuts (walnuts, almonds, etc.)
Alcohol must be avoided before (as it reduces sporting performance, strength and power) and after (as it will not allow us to achieve a good re-hydration of the body, essential after practicing a sport).
