Download September: back to normal.

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.