06 Jun The cheese, which is essential for a healthy diet and achieve a good physical performance.
Caring for food, sport, abandon harmful habits (snuff, alcohol,…) or have free time oneself are the purposes that ask us to beginning of each year … but we fulfill them?
Sport helps us stay in shape, to ensure good muscle and bone maintenance tone, also
it is an excellent way to prevent disease.
If to a good sporting habits, we add one healthy and balanced diet, the results are even more beneficial: in weight, blood pressure and circulation in cholesterol, fat and blood sugar levels and especially it contributes to the feeling of well-being and to eliminate
tension and stress.
What foods should not miss in an athlete’s diet?
When we perform an extra physical activity, we increase consumption of foods rich in carbohydrates (cereals, bread, pasta, potatoes,vegetables, fruits) as reserves run out, it occurs the dreaded “pájara”, that state of fatigue and weakness that minimizes the intensity of exercise and even obliges to stop. Regarding fats, as there are large reserves, there is no need to ingest extra amounts.
On the other hand, we must also maintain appropriate hydration. Dehydration negatively affects the physical performance and can even cause a feeling of dizziness, nausea and even vomiting and diarrhea. In exercises less than an hour, it is not necessary to drink liquid, but if the effort lasts longer, it is recommended drinking three glasses of water 1 to 2 hours before starting the exercise 15 minutes before two glasses and a glass every 20
minutes, during the development of the sporty discipline.
Some practical tips
. If sport is practiced in the morning, it is essential enjoy a full breakfast that includes milk, cereal, fruit or juice.
. If the activity is in the afternoon, there should be a simple and without too much fat meal two hours before to begin. For example: a plate of pasta, rice or vegetables with potatoes, meat or fish with garnish vegetable and bread, and a fruit or a dairy.
. If the activity lasts longer than an hour, every 60 minutes we must take a break to
drink and eat something solid that contains carbohydrates (biscuits, chocolate …), allowing us to better keep pace exercise.
A menu for a sports day
. Breakfast and snacks:
Dairy: milk, yogurt, curd, cheese …
Cereals, bread, biscuits, cereals, muesli,
Fresh fruits and juices.
Cuts or luncheon meats, canned (tuna, etc),cheeses …
Fats: butter or margarine.
Accessories: jam, honey,sugar…
Lunch (depending on breakfast and / or snack)
It should include some dairy, cereals,
traditional sandwich, with cold cuts, sausage,
Cheese, or crackers and a piece of fruit or juice.
. Lunch and dinner:
Vegetable or combined with potato salad or rice or pasta or vegetable.
Meat, fish or eggs with vegetable garnish and bread.
Cooking oil or seasoning dishes.
Fresh fruit or a dairy.