 |
| Photo by Icons8 team on Unsplash |
Nutrition guide for people who train
Nutrition plays a fundamental role in physical training because food provides the body with the necessary nutrients for psychophysical resistance.
This implies that a training program must have as a fundamental base complement those nutrients that contain "energy." Bearing in mind the order and organization of the food pyramid (prepared by nutritionists), large amounts of cereals, rice, pasta should be consumed, continuing with vegetables, fruits, fish, chicken, some red meat, and dairy derivatives.
The daily food intake must be conditioned by the physical activity of each person, whether it is higher or lower energy expenditure for each particular case.
The replacement of energy should also be adopted by those who are very demanding at work since their body is exhausted at the end of the day.
 |
| Photo by Caroline Attwood on Unsplash |
The increase or decrease of what is consumed is in the preference for "complex carbohydrates" for their greater ease of digestion and energy contribution to reserve.
The "pastes" (complex carbohydrates) have a protein called gluten, which is albuminoid material in flours, made up of a mixture of cells similar in shape to the honeycomb of bees.
These cells retain the starch, released indigestion more slowly. Therefore, the importance of the intake of pasta in athletes or those who, for various reasons, need a diet that provides the energy without making them fat.
 |
| Photo by quokkabottles on Unsplash |
Another important factor is the "hydration" of the body, and the best element for this function is water. Water participates in indigestion, in the lubrication of the joints, regulating body temperature, and in the best means of transport to release toxins. The best time to drink water is before, during, and after sports activity. Likewise, it is not advisable to drink water during meals, but one hour before or after eating.
Finally, a proper diet begins with a good breakfast that includes cereals, fruit juices, low-fat yogurt, and honey rice cakes. It can be varied by replacing, for example, with slices of whole wheat bread with fruit jam or gluten-free cookies, but always respecting the same quantities. The first meal of the day is important because it provides the necessary energy to face the rest of the day and avoids a feeling of hunger that always ends in binge eating at noon. Snacks (small meals at noon or mid-afternoon) are as important as the main meals.
 |
| Photo by Chris Ralston on Unsplash |
If you want to develop muscle mass, it is recommended to eat, a few minutes before training, egg whites (the yolk is saved or thrown away, but it should not be eaten). Also, a fruit is a good alternative, preferably the banana for athletes, as it prevents future cramps and replaces the desire for something sweet.
 |
| Photo by Eiliv-Sonas Aceron on Unsplash |
Examples of foods to consider:
Breakfast: It is essential to be energized during the day.
We can say that of the 4 basic foods, it is the fundamental one.
Preferably drink skim milk or a hot tea sweetened with honey. It can be served with toast or slices of whole wheat bread, spread with skim porsalut cheese. You can also use fruit jams.
Mid-morning snack: A yogurt with cereals or a banana. Dried fruits are energy foods and can be eaten in a snack.
Lunch: One serving (200g of meat, defatted chicken, or fish (grilled, oven or grill).
Accompany with lettuce, tomato, and grated carrot, seasoned with olive oil, salt, and lemon. This can be repeated three times a week since the rest of the days, you should consume pasta, rice, or meals prepared with cereals and vegetables. It must be remembered that complex carbohydrates are essential in athletes or people with physical demands.
Snack: A smoothie with half a banana and 250 ccs. Skim milk. Other fruit can also be used. Serve with whole-grain or rice biscuits with honey or fruit jam.
Dinner: A plate of vegetable soup with rolled oats or semolina, accompanied with a vegetable, for example, zucchini, pumpkin, or boiled carrots. Another variant is the spinach omelet. Whole wheat bread can be eaten. For dessert: fruit salad, jellies, diet flan or some natural dessert.
Night snack: Recommended for those who work or study late. You can have a glass of warm milk, a skim yogurt with fruits, or just some fruit like an apple.
0 Comments