An eating plan for an athlete is similar to that of any other person in terms of variety and type of nutrients, but energy needs increase, since the expense of it is significantly higher.
Most of the energy comes from the ingestion of carbohydrates. It is recommended that 60% of the daily energy comes from these, and up to 70% in the case of athletes. The best sources are rice, pasta, potatoes, breads, cookies, legumes such as lentils and chickpeas, and fruits, but they are also in honey, jelly and sweets, which must be consumed in moderation.
It is recommended that 20-25% of calories come from fat, preferably monounsaturated, since they provide fatty acids and vitamins.
Proteins are essential in the athlete's diet. Among its functions is to be the support of osteoarticular tissue. It has been believed that athletes in general require large amounts of protein; However, daily needs can be met with a good and varied diet based on the Mediterranean diet. Vitamins are very important as a supplement in the athlete's diet, although they do not provide energy. Vitamin supplements are only effective in case of deficiency diets or hypovitaminosis, conditions that are not usually met in today's diets. Hydration. Water is very important when we talk about sport, since in the realization of it there is a substantial loss of water and electrolytes through sweat. It is essential to replenish fluid before, during and after exercise, either water or prepared isotonic drinks.
As for the distribution of nutrients, athletes generally need to make five to six meals a day, with a balanced distribution of energy, depending on the time of effort.
In seasons of competition or intense training, athletes reinforce their caloric intake, especially at the expense of carbohydrates.
Dr. Joseph Perez. Clinical Hospital of Z Rehab Center