It is another topic addressed to unravel the myths
Sport is the “tool” to change lives, that is, it generates benefits for both professional and amateur athletes. Studies, analyzes and concepts that serve to let a subject know what he does on a daily basis. However, doubts arise instantly. For example: what are the essential fruits for a good sports performance?
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Answers
“The ideal are fruits rich in simple carbohydrates for the immediate pre-workout, as they quickly provide energy for the training to come. As for the post-workout, the ideal is to have a more complete diet, which contains foods based on simple carbohydrates and proteins to help in the muscle repair process,” said Daniele Souza, nutritionist at the Cajuru University Hospital, in Curitiba, in an exclusive interview for Sport Life.
“Immediately pre-workout, food sources of simple carbohydrates offer rapid availability of glucose, which is used right from the start of training. Some examples are fruits such as banana, waste, grape, orange AND fishing“added the pro.
Natural isotonic alternative
Who can supplement this diet at the end of physical exercise is the natural isotonic, a drink rich in carbohydrates and mineral salts which acts as a substitute for the energy expended in activity.
“Natural isotonics will help a lot in the recovery of the body. It provides water and nutrients to prevent loss of lean mass, dehydration, cramps and a decline in immunity. Many nutrients are needed in these processes, but we can highlight carbohydrates, proteins, lipids, vitamins A, C, D and E, zinc, copper, calcium and iron,” said Souza.
Additions on “long” meal and hydration
When asked about a sort of ban on eating, Daniele denied that there is a veto and reiterated that at a certain moment a type of food can “shine”.
So, up to three hours before the “game” you can eat complex carbohydrates and fiber, such as sweet potato, sweet potato AND Whole grains. Also proteins and lipids so that the good “reserve” of glucose is used throughout the workout.
Whoever thought that the recommendations ended in the previous paragraph is wrong, that is, another important point is hydration. No matter you do beach sports, running, drinking water is important.
“It is useless to have a super complete diet and be dehydrated. Water is essential for all the functions of our body and must be consumed in abundance, at least 35 ml for every kg of weight of the person”, highlighted Daniele.
last word
“It is worth remembering that follow-up with a nutritionist is essential to obtain good results not only in the practice of physical activities, but also for a healthier life. Only a professional nutritionist is qualified to prescribe diets”, concluded the specialist .
Given away
Fruit consumption is a matter of public utility. The PNS (National Health Survey) published by the IBGE (Brazilian Institute of Geography and Statistics) in 2020 found that in 2019, only 13% of Brazilians eat fruit and vegetables correctly.
This edition of the PNS was based on the idea that the ideal fruit and vegetable intake is at least 25 times a week, with a minimum consumption of five fruits and five other vegetables a week.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
