Content of the Article
Athletes are supposed to lead a healthy and balanced life, which includes pursuing good dietary guidelines. But, as usual, from theory to practice there is a planet and athletes are not always and in every circumstance the best example of correct nutrition. At least in most cases, it is quite difficult to find a good consultant to assist them in pursuing adapted online diets, often guided by the advice, experience and recommendations of friends or training partners.
Failures in athletes' nutrition
One of the most common failures in athletes is the lack of fruits and vegetables in their diet, 2 more indispensable elements that many ignore due to the low calorific intake compared to its volume. However, they forget that they are an enormous source of vitamins and minerals, which are necessary to practice sports. Sometimes they try to mitigate this lack with supplements, but it must be taken into account that an excess of supplements is harmful to health. The same goes for excess protein.
We also need to talk about fat deficiency. One of the most frequent failures is to think that fats are bad, that they make us fat and damage our health, so many athletes remove them from their diet. However, it is important to know that there are different kinds of fats, and that healthy fats are essential for life. They help to absorb nutrients better, in digestion and metabolism, and if you do not eat the minimum amount of fat recommended increases the risk of injury.
Fats lead us to our next point, the abuse of junk food and alcohol. One of the worst things you can do is to pay homage to yourself sooner or later by training because you feel that you are making up for it by playing sports. In such a case we are ingesting fats that are harmful to our health, and we are going to lack nutrients of all kinds, so one of the main tips at the time of eating is to avoid this kind of food as much as possible. The same thing happens with alcohol, which in moderation may not be a problem, but there comes a point at which we begin to appreciate its unfavourable effects.
Finally we have to talk about the timetables. We must respect the 5 meals every day and follow that saying of"eat like a king, eat like a prince and eat like a beggar". We cannot reserve the highest calorie intake for the night, as it will prevent us from resting well and we will lose all our energy, while during the day we will have a calorific deficit. And you can use the bars on time, but do not abuse them, since they are processed elements and can cause imbalances.
Recommendations for adequate nutrition in sportsmen and women
As we pointed out at the beginning, the best solution is to go to a dietitian who will design a personalized diet for you. Fortunately, we have on-line dietitians who will prepare a diet for us that adapts to the sport we practice, our training schedules, our objectives and our bodies. Needless to say, pre-designed diets that can be found on the web lack the adapted look that is essential for successful diets.
And, apart from assisting an online dietitian to advise us, we can also change some of our habits. As an example, to avoid abuses of supplements and protein it is convenient to look for nutrients naturally in food. Always and in all circumstances it is better to ingest them artificially synthesized as a supplement. Hence the need to eat at least 5 pieces of fruit a day, which will also help us stay hydrated. We must respect the 5 meals a day, and always look for quality food that meets our needs.