FOOD: NUTRITIONAL ADVICE FOR THE ATHLETE

The nutritional needs of the athlete offer real differences with those of the sedentary. Beyond a higher energy requirement, the practice of a regular sport activity will generate a different distribution of macronutrient inputs, but also a greater intake of water and micronutrients. Discover our tips for good sports nutrition.

Why should the athlete care about their nutrition?

Whether you practice sport in a simple way of well-being or in competition, an adapted diet is essential to bring all the nutrients you need to your body. This nutritional intake must, at the same time, allow you to fill the expenditure of energy generated during the practice of your sporting activity, but also to provide your body with enough vitamins and minerals to stay in shape.

If the athlete's diet varies according to the sport practiced, the sex, the age and the level of the athlete, the season, the weather, but also the variation of training loads for the competitors, their sports nutrition is subject to some basic rules . In fact, even before focusing on the specific nutritional strategies linked to their practice, it is essential to know the basics of a balanced diet, with its various contributions in carbohydrates, proteins, lipids, water, vitamins, minerals and oligomics. elements.

THE 3 MAIN CATEGORIES OF NUTRIENTS

Good sports nutrition requires a balanced intake of carbohydrates, proteins and lipids. Let's take a look at these macronutrients

1. Carbohydrates

Nutrients essential for the athlete, carbohydrates have a vital energetic role, either in the context of sports activities of resistance or short and intense efforts. As part of a basic sports diet, carbohydrates should cover 50 to 55% of the daily food intake. In terms of the glycemic index (GI), we can classify carbohydrates into 3 categories:

• Carbohydrates with high GI: sugar, honey, dates, baguette, French fries, etc.
• Medium GI Carbohydrates: banana, orange juice, white bread, white rice, pizza, pastry, etc.
• Carbohydrates with low GI: fructose, apple, cereal bread, pasta, soy, milk, etc.

Low GI carbohydrates should be promoted as part of the endurance sport, as the body assimilates them slowly and gradually.

High GI carbohydrates are favored during intense efforts because they quickly provide energy.

To go further: all about carbohydrates

2. Proteins

These nutrients intervene in the (re) construction of the body.

They are found in meat, fish, eggs, dairy products, legumes, cereals, etc.

In the context of conventional sports nutrition, proteins should cover 10 to 15% of the daily food intake.

For athletes who practice bodybuilding, this proportion may increase because the proteins are necessary for the reconstruction of the muscles. Then it is necessary to count 1.8 to 2 grams of protein per kilogram of body weight per day with a balanced intake of amino acids, including essential branched-chain amino acids, also known as BCAAs.

To go further: all about proteins

3. Lipids

These nutrients have an important energetic role, especially during the practice of sports resistance activities, where the efforts last several hours.

As part of sports nutrition, lipids should cover 30 to 35% of the daily food intake.

Lipids consist of different fatty acids (AG):

• Saturated fat: animal fat, dairy products, etc.
• Unsaturated AG: blue fish, vegetable oils, etc.

AG Cis and Trans position: cookies, chips, cakes, fast food, etc.

If one is sporty or not, it is necessary first of all to privilege the unsaturated GA (good cholesterol) and avoid the AG Cis and Trans position.

To go further: all about lipids

OTHER NUTRIENT CATEGORIES

If a good distribution of carbohydrates, proteins and lipids is essential for good sports nutrition, we should not forget about micronutrients and water, an essential nutrient for life. Unlike the first 3, these do not provide energy.

1. Micronutrients

Micronutrients include vitamins, minerals and trace elements. They can not be made by the organization and must be brought imperatively by a quality diet.

The micronutrients have a role of protection of the body and should be assimilated in greater quantity by the athletes, since the latter consume more. In fact, the loss of micronutrients through perspiration, urine and intestines is accentuated when practicing a regular sports activity.

Vitamins, minerals and trace elements are mainly found in fruits, vegetables, cereals, wheat germ, yeast ... but also in natural food supplements such as spirulina (more information).

2. Water

If you are athletic or not, the amount of water in your body is approximately 65% ​​of your body weight.

As part of a regular sports practice, it is essential to maintain this frequency by hydrating regularly to recover well and avoid the risk of injury, but also to regulate body temperature and exceed the fatigue threshold. physical during the effort. Did you know that a loss of 1% of body weight in water corresponds to a decrease in muscle performance of 10%?

To better maintain the moisture content of the body, know that each calorie consumed should be covered with 1 ml of water. This corresponds, for example, to a base of 1.4 liters per day at rest for a woman of 60 kg (see Calculate her basic metabolism), to which 450 ml would be added. running water from 1h to 8 km / h (see sports and energy expenditure).

More information on hydration and micronutrients in sports activities: read here.

What is the distribution of meals for the athlete?

We have seen that quality sports nutrition requires a balanced intake of macronutrients, micronutrients and water. Just how to distribute these nutritional contributions during the day? Here are some tips for a good breakdown of the food, as a percentage of the general daily ration. Then, everyone must adapt this diagram according to the requirements of their own sports practice.

• Breakfast: 20 to 25% (fruit, dairy, cereals, whole wheat bread, ...).
• Lunch: 35 to 40% (promotes the protein).
• Dinner: 30 to 35% (promotes carbohydrates and green vegetables).
• Possible snack during the day: 10%.