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September: back to normal. Back to work, the duties and adaptation to work schedules require us to maintain a balanc ed diet rich in order to face new challeng es. This is even more important in those who also play sports and need to have enough energy to carry out our hobbies. It is well known the importance of having adequate food in the world of sports. For those w ho are engag ed in competition, there is one objective: to make their marks. For fans that play sports as a pastime or the idea of improving your health or your figur e, the goal of adequate food is nutritional need s, thus avoiding both the shortcomings and excesses. September will be a good month to start setting good nutritional guidelines that will try to continue throughout the season. Here is what you can not miss on a good diet. Water Under normal conditions, we need about thr ee liters of w ater to maintain water balance (one and a half as a drink and the rest through food). In case of physical effort increases water requirements and may miss up more than two liter s per hour. It is advisable to drink before, during and after exercise, esp ecially long-duration sports. Energy Energy needs dep end on age, lifestyle, health, and esp ecially the type of physical activity. The diet should be balanced to achieve optimum athletic performance. Energy intake must meet energy expenditure and allow the athlete to maintain their ideal body weight. Carbohydrates Provide energy to the body, which is stored as glycogen in muscle and liver, this book is responsible for improving performance, reliability and energy release dur ing the competition. Carbohydrate recommendations for athletes ar e 50-60% of total calor ies, less than 10% corresponding to simple carbohydr ates (sugar, sw eets) and the remaining percentag e of complex carbohydrates (cereals and derivatives vegetables, potatoes). Protein Are necessary to build and repair muscles, ligaments, tendons and other tissues. An ad equate supply maintains the physical and mental performance, necessary for the rac e. Are found in foods of animal origin (red and white meat, eggs and dairy products) and plant (nuts, soy, legumes and whole grains). Keep in mind that excess protein in the diet may c ause an accumulation of toxic and other harmful effects on the fitness of the athlete. Fat The optimal intake of fat in athletes should be 30-35% of total calor ies. Both an excess and a deficit of fat intake may trigger adverse effects on 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, how ever, the diet has contained excessive amounts of fat is lower physical performance, and also favor s the emerg ence of a variety of disorders such as obesity, digestive and cardiovascular problems. Vitamins Vitamins are essential nutrients for the proper functioning of our body. Its primary function is to participate in controlling the metabolism of fats, proteins, and carbohydrates. That is, we help convert food into energy diet. That is why w e tur ned to them when we are fatigued, tired and with little streng th. Play an important role in the immune system in the production of hormones, enzymes, nerves and blood cells, and enable different body functions are carried out. With a balanced and healthy diet requirements are met, and found in many foods, such as vegetables, fruits, legumes, egg yolk, liver, milk, cheese, vegetable oils, chocolate, almond s, peanuts and sardines, among others. During sports is an increased production of free rad icals, so that vitamins and minerals, antioxidants like vitamins C and E and minerals like selenium and zinc, are important in preventing cellular aging that may occur an excess of free radic als. Vitamin D, calcium, magnesium and phosphorus are important to replenish the bone and joint wear. Minerals Minerals also have functions during exercise. Are needed in much body processes such as cell function, tissue formation and nervous system r egulation. Found in fruits, vegetables, legumes, whole grains, dairy, nuts, eggs, kelp, table salt, soy, offal and meat. Potassium and Calcium involved in muscle contraction, while mag nesium is used for energy production. Iron is essential to replace the hemoglobin transports oxygen from the blood to the muscles. Chromium works with insulin to regular blood glucose. An athlete with deficits in some of these components may have muscle problems such as r amps, cramps or muscle aches and general fatigue. For more information on sports nutrition available on the V itae w ebsite: http://www.vitae.es Nuria Serra Laboratory Technician Department Vitae.