Diet for athletes: eat healthy and you will go far

Practicing sports and eating properly are the keys to achieving good health. The long-term effects of having good habits are more than evident, so it is highly recommended to take some time to do sports daily, or at least several a week with moderate intensity.

If you have decided to start an exercise routine, your diet must also adapt to it. A diet for athletes must contain the right proportions of the different food groups to provide us with the necessary energy. We must keep an adequate control of our daily routines and adapt the intake to our appetite and needs.

Appropriate proportions in a diet for athletes

• The diet for athletes must contain abundant carbohydrates and proteins, and be low in fat. Complex carbohydrates should make up most of the daily carbohydrates since the glucose they generate when processed provides energy. They are obtained through pasta, rice, cereals and potatoes.
• Proteins help us recover muscles after exercise, which is why it is recommended that they be present in a sports diet. They should be consumed, for each kilo of weight of the person, about 30 grams of meat or fish, an egg to a glass of skimmed milk. In addition, a good diet should contain plenty of fruits and vegetables, as they provide the necessary nutrients and vitamins.
• What should be less abundant in any diet, including sports, are fats. In a small proportion they are good and necessary for the proper functioning of the body, but since most foods contain it naturally, it is advisable not to add it in excess through sauces or dressings.
• As for fiber, it can be included in the form of whole grains, but it should not be abused due to its satiating capacity, which will prevent us from having a correct diet. Another of the keys to a good diet is to be hydrated, especially during sports, which is when more water is lost.