The key points of the sports nutrition

energy intake

Energy intake should be in line with needs. They may differ in times of competition, training days and days "off" (without training, rest).

Macronutrient intake

These are proteins, fats and carbohydrates. An optimal ratio should be sought following objectives: improved performance, weight (muscle mass) or weight loss (drying, sharpening, sports weight categories), etc.





Micronutrient

Minerals must be sufficiently present in the diet in order to alleviate the needs and losses during exercise. The B vitamins should follow the carbohydrate intake (by increasing carbohydrate needs B vitamins is increased). Antioxidants should be made satisfactory to limit the amount oxidative stress induced by exercise.



Hourly food intake, anabolic windows

Times and the number of food outlets are important in order to maximize performance and prevent hypoglycaemia and "pump stroke." The hour of training is called "anabolic window": it allows greater recharge of nutrients and promotes anabolism (exercise meanwhile causes catabolism).



intestines

The digestive tract (including gut health) is essential in order to properly absorb different nutrients. Basic sports especially harsh on intestines causing ischemia: the blood is diverted to the muscles and not to the gut during exercise. The digestive system uses the parasympathetic system is inhibited during exercise, where possible digestive disturbances.



inflammation

Exercise causes inflammation larger or smaller depending on the intensity of the latter. The diet should be balanced in essential fatty acids omega 3 and omega 6 series, to modulate various inflammatory prostaglandins.



acid-base balance

It is the balance between the acid and bases in the body. The body knows how to manage this balance, but at the expense of a significant loss of minerals to restore blood pH when there acidosis.

Acidosis promotes muscle wasting, mineral loss (bone) and weakens the body. Diet can play a big role here.



supplementation

Supplements can sometimes be helpful for athletes. But be careful not to abuse it. They must be chosen with care; only the most useful will be to keep.



Some important points:

- Carbohydrate solutions effort are reconstituted according to the dilution provided by the manufacturer (to maintain the correct osmolarity risk otherwise not be tolerated).

- Excess protein increases PRAL and promotes acidosis.

- Taking too much of one or more free amino acids, and in very large amounts, may disrupt the amino acid pool.

- Additions or supplements do not replace a balanced diet. Food is the first post to work to optimize nutrition.