It is another topic addressed with the aim of revealing the myths
Sport is the “tool” to change life, that is, it generates benefits for both professional and amateur athletes. Studies, analyses and concepts that serve to keep a person aware of what he does on a daily basis. However, doubts arise immediately. For example: what are the essential fruits for a good sports performance?
Answers
“The ideal is fruits rich in simple carbohydrates for the immediate pre-workout, since they quickly provide energy for the next workout. As for the post-workout, the ideal is to have a more complete diet, which contains foods that are a source of simple carbohydrates and proteins to favor the muscle repair process,” said Daniele Souza, nutritionist at the Cajuru University Hospital, in Curitiba, in an exclusive interview with Sport Life.
“In the immediate pre-workout, simple carbohydrate foods offer a rapid availability of glucose, which is used right from the start of training. Some examples are fruits such as bananas, apples, grapes, oranges and peaches,” added the professional.
Alternatively the natural isotonic
A natural isotonic drink, a drink rich in carbohydrates and mineral salts that acts as a way to replace the energy expended during activity, can complement this diet at the end of physical exercise.
“Natural sports drinks will help a lot in the recovery of this organism. They provide water and nutrients to prevent loss of lean mass, dehydration, cramps and decreased immunity. Many nutrients are necessary 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” meals and hydration
Asked about any kind of ban when it comes to eating, Daniele denied that there is a veto and reiterated that at a certain point a type of food can “shine”. So, up to three hours before the game, you can eat complex carbohydrates and fiber, such as sweet potatoes, yams and whole grains. Also proteins and lipids so that the good “reserve” of glucose is used throughout the training.
Anyone who thought that the recommendations ended up to the previous paragraph is wrong, that is, another important point is hydration. It does not matter if you do beach sports, running, drinking water is important.
“It makes no sense to follow 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 35ml for every kg of a person’s weight”, Daniele underlined.
Final word
“It is worth emphasizing that monitoring with a nutritionist is essential to achieve good results not only in the practice of physical activity, but also for a healthier life. Only the professional nutritionist is qualified to prescribe diets,” concluded the specialist.
Given
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 adequately eat fruits and vegetables.
This edition of the PNS was based on the idea that the ideal intake of both fruit and vegetables is at least 25 times a week, with a minimum consumption of five fruits and five other vegetables per 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.
