How to eat well when you play sports?
An athlete has higher energy needs than people who have normal activity. He must adapt his food when he engages in physical activity more than 4 times a week. For a woman, needs are estimated at 2,000 calories and 2,800 for a man.
If the activity is daily, the needs then go to 2,400 for the woman and up to 3,000 for a man.
To have a good food balance, it is a question of ensuring a sufficient intake of carbohydrates, lipids and proteins.
Carbohydrates are essential during physical exertion, sugar is the energy reserve in which the body will draw first. They make up 55% of daily intake and are present in fruits, whole grains ...
Lipids are essential but should be consumed in moderation: they must represent about 25% of thefood.
For a regular sportsman, we must not neglect proteins (eggs, meat, fish ...). These foods will feed the muscles and maintain them. You have to eat it every day. They must represent at least 20% of your food daily. Red meat contains iron, essential for the transport of oxygen to the organs ...
If you practice a sport intensively and regular, sweating contributes to the loss of minerals ... physical activity can cause deficiency, so do not forget to drink a lot of water, preferably mineral, before, during and after 'effort.
Do not neglect dairy products, a source of calcium essential for the strength of your bones. You must eat daily yogurt, milk, fruits, vegetables ...
Our advice
Before you indulge in your sport favorite, to avoid pumping, eat dried fruit, it is an inexhaustible supply of vitamins and they will allow you to "keep the peach" ...
If the activity is daily, the needs then go to 2,400 for the woman and up to 3,000 for a man.
To have a good food balance, it is a question of ensuring a sufficient intake of carbohydrates, lipids and proteins.
Carbohydrates are essential during physical exertion, sugar is the energy reserve in which the body will draw first. They make up 55% of daily intake and are present in fruits, whole grains ...
Lipids are essential but should be consumed in moderation: they must represent about 25% of thefood.
For a regular sportsman, we must not neglect proteins (eggs, meat, fish ...). These foods will feed the muscles and maintain them. You have to eat it every day. They must represent at least 20% of your food daily. Red meat contains iron, essential for the transport of oxygen to the organs ...
If you practice a sport intensively and regular, sweating contributes to the loss of minerals ... physical activity can cause deficiency, so do not forget to drink a lot of water, preferably mineral, before, during and after 'effort.
Do not neglect dairy products, a source of calcium essential for the strength of your bones. You must eat daily yogurt, milk, fruits, vegetables ...
Our advice
Before you indulge in your sport favorite, to avoid pumping, eat dried fruit, it is an inexhaustible supply of vitamins and they will allow you to "keep the peach" ...
