If you do sports, eat right

Let’s start with a basic concept: our body provides energy differently depending on whether you do an aerobic activity, i.e. moderate and prolonged (walking, jogging) rather than anaerobic, that is intense and short (weights, tools, click Run).

“When we do any kind of moderate activity, the fuel needed to generate power is obtained mainly ‘ removing ‘ fat, although for the first fifteen minutes is consumed mainly glycogen, which is glucose stored in your muscles and liver,” explains professor Alfredo Vaghela, Director of the Nutrition Unit of the SLA. “This however only happens if we eat properly before and if the effort is such that we can breathe easy because, for Biochemistry, to be burnt on grease needs glucose and oxygen”.

Aerobic activity is characterized by a heart rate a bit higher than at rest, but without exaggeration. How to recognize? He explains the doctor Marco Freschi, specialist in sports medicine and national alpine ski team doctor sector. “It is in this range if you feel your heart a little accelerated without experiencing discomfort and especially if you can speak with your partner but with a bit of a pain”.

Anaerobic activity by muscles all energy

Anaerobic activity is typical, however, sports requiring intense muscular contractions during which hangs for a moment breathing, such as bodybuilding and weight training, running fast, challenging sections on skis, a strong difference in the mountains, climbing and more. Football, tennis, volleyball and basketball, swimming, are mixed sports, aerobic and anaerobic together.

With this type of sport develops musculature which, in part, will be used to provide energy. Anaerobic activities do not have time to clear accumulated fat in adipose tissue, and then, once the little glycogen present in the muscles, the glucose in circulation and that proceeds from the conversion of proteins that make up the muscles. If you claim to do body building when you are not trained and fed properly, you lose muscle instead of fat, it produces as much lactic acid and you get tired as hell. The same thing happens when doing an aerobic activity but above their means. Therefore it is very important to train and strengthen very gradually exercise avoiding efforts too abrupt.

The right diet

If you practice a sport you must pay attention to the distribution of meals, introducing small additions especially when the task is a bit more intense or anaerobic type. The diet should be varied and based primarily on cereals (pasta, rice and other cereals in grain scenes), legumes, vegetables and fresh fruit in season, and then fish, dairy products, eggs and meat, however, limiting the consumption of the latter. “In particular, more recent studies have shown that the Bluefish, and even oilseeds like nuts, thanks to its high content of omega 3 and omega 6 fatty acids especially are particularly suitable for athletes, because they reduce inflammation and prevent wear of the cartilage and articular inflammatory diseases,” says Dr. fresh. “Lately the guidelines of the who (World Health Organization) indicate the simple sugars and fats and low glycemic index keep avoiding foods that cause an abrupt increase in blood glucose, so that the energy is released gradually and for a long time: this objective is reached just by following a proper diet”.

In short, athletes must eat a balanced, varied, focusing on quality food and high in nutrients, abounding with proteins when physical stress is intense and never forgetting to drink plentifully to avoid dehydrating.

What and when to eat if you practice …

Aerobic activity a few hours

Here is an Jessica Biel using graciniacambogia outline for those who practice daily activities approximately one/two consecutive hours (fast walking, light jogging, football, swimming, volleyball):

the portions must be those regulars and not “stronger” with the excuse of the movement, because otherwise you may get fat.

Morning walk

• The previous evening have a meal that may also contain a portion of carbohydrates (eg pasta or rice).

• Do not start fasting but drink a couple of glasses of water and eat an Apple and three nuts, three fresh apricots, or a slice of whole wheat bread and honey or jam.

• Re-entry complete breakfast with fruit.