Love sports? Do you exercise regularly? And what do you eat? It turns out that proper nutrition is just as important as proper training. what is a diet for athletes, how is it different from a normal diet and what should we eat and drink for workout.

• Nutrition for athletes is a significant issue for anyone involved in sports. During activity the body loses fluids and its glycogen stores deplete. A balanced diet is very important for recovery and muscle building after exercise.
• Nutrition for athletes should be adapted to the type of physical activity that is performed before workout, after workout, and if the workout is long – also during it.
• In order to adjust the type of diet for each person according to his unique characteristics, the type of sport in which he is engaged and its frequency, it is recommended to consult a clinical dietitian to adjust a personal menu.

Running, swimming, cycling or Pilates freaks? Types of Zumba, kickboxing or training in the gym on a regular basis, or maybe you are even professional athletes? No matter what sport you are involved in, nutrition for athletes is a topic that is common to all those involved in sports, and it is very important to take care of it. Why?

A balanced, correct and customized diet is important for anyone who engages in sports and wants to achieve good results (and if possible, then on the way also to lose weight and get fit). An adapted diet for athletes allows you to improve your physical ability during the activity, develop muscle mass and lower the percentage of fat, and at the same time helps the body to recover well after the activity.

Nutrition for athletes and regular nutrition, how are they different?

In a person who engages in physical activity the construction processes and also the destruction that take place in the tissues of the body occur at a higher rate than in a person who is not particularly physically active. why? Because in every workout our body also breaks down the muscle a bit. It is therefore important to return to the body the proteins and carbohydrates it needs after training to build muscle and not break it down.

In addition, the daily caloric expenditure of a person engaged in sports activities may reach a level of up to twice and even more than the expenditure of a person who is not particularly physically active. Thus, after a sporting activity the recovery process must be accompanied by a balanced and proper diet and rest.

What does nutrition for athletes include?

Athlete’s diet will include fluids, a large amount of complex carbohydrates, sufficient protein, some fat and vitamins and minerals in sufficient quantity, and it varies depending on the type of activity, activity time and personal data that is unique to each person.

Nutrition for athletes takes into account the timing and composition of meals, which affect the utilization of energy sources (fats, carbohydrates and proteins), the secretion of hormones, alertness and the ability to concentrate during training, and work to reduce the damage caused by the physiological load.

What to eat before training?

Eating before the activity provides the muscles with energy to replenish the glycogen stores (a high sugar that is used as a main means of preserving carbohydrates in the body and breaks down into glucose easily when the body needs energy) in the muscles and liver, prevents a feeling of hunger and lowers the sugar level in the blood, and at the same time it is important not to cause discomfort during the activity. If you exercise in the early evening it is recommended to eat a balanced lunch that contains carbohydrates, proteins and a little fat, if your workout is about to start in about an hour to two hours, it is recommended to eat a light meal rich in carbohydrates that are digested quickly, low in fat and protein and without dietary fiber, for example:

• A main meal, which is recommended about 5-4 hours before the activity, can include: pasta or whole rice, a dish of chicken breast and a vegetable salad seasoned with a little olive oil.
• A light meal can include a slice of plain or light bread smeared with a little lean cheese or a cup of cereal plus low-fat milk or an energy snack or yogurt with a banana.

If you prefer to train early in the morning, it is very important not to start training on an empty stomach. Eat a light meal up to an hour before a workout to boost the body with available carbohydrates. like what? A slice of bread with jam, banana, dates or a snack of low-fat cereals and dietary fiber.

What to eat during a workout?

If your exercise is done at a high intensity and lasts for over an hour and a half, it is recommended that you replenish the depleted glycogen stores and supplement fluids with solid food or a sports drink that contains carbohydrates at a concentration of 6% -8% plus various salts.

like what? Granola snack, banana, moderately dried fruit, energy drink, dry pretzel.

What to eat after a workout?

After the activity, fluids must be returned to the body, glycogen stores in the muscles and liver must be replenished, and damage to the muscles and tissues must be repaired. The window of opportunity for replenishing the body’s carbohydrate stores and building muscle tissue is actually 45-30 minutes from the end of the workout. This is exactly the right time to consume proteins and carbohydrates to allow the body to recover to the maximum.

And what is recommended to eat? A portion of chicken breast, pasta and vegetables or yogurt plus a portion of fruit and some crackers are an example of a good meal after a workout. If you do long workouts every day, it is recommended that you take a break and after that you will continue eating carbohydrates even after two hours and four hours after the end of the workout.

Doing sports? Drink a lot

Nutrition for athletes also includes, of course, drinking enough. It is very important to drink water before or after exercise and during a long workout. Insufficient fluid intake can lead to dehydration. When engaging in sports the muscles produce heat which causes the body temperature to rise. Evaporation of fluids through the skin through the process of sweating helps to lower the temperature, but as a result the body loses fluids. It is very important to supplement the amount of fluids and salts excreted in sweat during exercise, because during intense activity the body can lose about a liter of fluid in one hour.

If you exercise for an hour or less, you can just drink water. Consider that cold water is absorbed by the body faster. If you are exercising at a moderate or multiple intensity that lasts more than an hour, it is recommended that you also consume isotonic drinks that also contain salts of various types.

Personalized nutrition for athletes

Do you do aerobic exercise or maybe strength training? It is important to remember that your diet must be tailored to the specific activity in which you are engaged. Aerobic exercise works to improve physical fitness, burn fat or for weight loss. Strength training works to increase muscle mass or strength. Therefore, in order for you to reach your full potential, your diet should take into account the sport in which you participate and your personal data, such as body type, fat percentage, weight and more, in your personal training program.

Therefore, it is recommended that every athlete consult a clinical dietitian who specializes in nutrition for athletes in order to build a personal menu that will suit his needs.