Adapting the diet to different types and intensities of physical activity is crucial to optimize performance, promote recovery, and maintain overall health. The diet of an athlete should be similar to that recommended for the general public, with an energy intake divided into:
- 45 to 65% carbohydrates.
- 15 to 25% proteins.
- 20 to 35% fats.
Carbohydrates and exercise
During digestion, all carbohydrates are broken down into sugars (mainly glucose), which are the body’s main source of energy. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel muscle tissue and other body systems.
Athletes can increase their glycogen reserves by regularly eating carbohydrate-rich foods. If carbohydrates are restricted in the diet, a person’s ability to exercise may be compromised because there is not enough stored glycogen to fuel the body.
Current recommendations on carbohydrate requirements vary depending on the duration, frequency, and intensity of exercise. Athletes are advised to adjust the amount of carbohydrates they consume to fuel and recover at their exercise level. For example:
- Light intensity exercise (30 min/day): 3 to 5 g/kg/day.
- Moderate intensity exercise (60 min/day): 5 to 7 g/kg/day.
- Endurance exercise (1 to 3 h/day): 6 to 10 g/kg/day.
- Extreme endurance exercise (more than 4 h/day): 8 to 12 g/kg/day.
Prior to a competition or event
The pre-competition meal is an important part of an athlete’s preparation before exercise. It is believed that a carbohydrate-rich meal 3 to 4 hours before exercise has a positive effect on performance. A small snack between one and two hours before may also enhance performance.
Some individuals may experience a negative response to eating close to exercise. A meal rich in fats, proteins, or fiber is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise be rich in carbohydrates, as they do not cause gastrointestinal discomfort.
During exercise
During exercise that lasts more than 60 minutes, it is necessary to consume carbohydrates to replenish blood glucose levels and delay fatigue. Current recommendations suggest that between 30 and 60 grams of carbohydrates are sufficient and can be in the form of sports gels, sports drinks, low-fat muesli, or sports bars. For individuals exercising for more than 4 hours, up to 90 grams of carbohydrates per hour are recommended.
After exercise
Rapid glycogen replenishment is important after exercise. Carbohydrate-rich foods and fluids should be consumed after exercise, especially in the first 1 or 2 hours afterward. Although it is important to consume a sufficient amount of total carbohydrates after exercise, the type of carbohydrate source may also be important, especially if a second training session or event is to take place within 8 hours.
In these situations, athletes should choose high glycemic index carbohydrate sources (for example, white bread, white rice, potatoes) during the first half hour after exercise. This should be continued until the normal eating pattern is resumed.
Always remember that individual needs may vary, and it is advisable to experiment and adjust based on how your body responds. Consulting with a nutritionist can provide personalized recommendations based on your specific goals and health status.
Source: Esto es azúcar