A healthy lifestyle and proper nutrition are essential for staying healthy. Eating well and playing sports help keep fit. But what is the correct diet for those who play sports?

Proper nutrition

Proper nutrition must be varied and have the right mix of carbohydrates, fats and proteins. The calories our body needs must come from

• 50% -60% from carbohydrates
• 30% from fats
• 10% -20% from proteins

Their intake must be distributed throughout the day by consuming at least 5 meals a day: the three main ones (breakfast, lunch and dinner) and a snack between meals. Skipping a meal can lead to eating more throughout the day and risking exceeding your calorie intake.

It is important to drink abundantly and throughout the day to replenish the lost mineral salts.

These rules are valid not only for those who play sports, but also for those who lead a sedentary life but want to keep their body healthy.

Sports nutrition varies according to the type of sport practiced. Athletes, as well as non-professional sportsmen, must maintain a healthy and varied diet that allows their body to have an adequate supply of all the essential nutrients. Each athlete must take into account their physical characteristics, their metabolism, their training program and the type of sport, aerobic or anaerobic.

Types of sports

The difference between aerobic and anaerobic activity is a boundary that is not always easy to draw. An aerobic workout can become anaerobic if continued beyond a certain threshold.

Aerobic sports

Aerobic sports are defined as all those motor activities for which the body requires a large amount of oxygen:

• I swim
• tennis
• football
• cycling
• basketball
• volleyball

In the diet of a sportsman who carries out an aerobic activity, there is a tendency to favor the intake of carbohydrates, since they favor the production of oxygen. On the contrary, in the diet of a sportsman who performs anaerobic activity, the intake of proteins is preferred as they favor the development of muscle mass. The diet must always be balanced trying to take in as many calories as you spend, preferring foods as simple as possible (better an apple than an apple pie).

The diet for those who swim

The training of a swimmer can lead to a calorie expenditure that easily exceeds 5000 kcal. It is important to ensure the right intake of carbohydrates and proteins with a reduced consumption of fat.

Breakfast must be abundant:

• seasonal fruit, centrifuges, smoothies
• cereals
• yogurt, milk
• few proteins

Light lunch, eaten at least 2 hours before training:

• simply seasoned meal or rice
• vegetables

Light dinner preferring proteins:

• fish or meat (possibly white)
• egg
• vegetables

A footballer’s diet

A footballer’s diet is an integral part of his training. Proper nutrition can increase your performance, prevent injuries and speed up your recovery.

Breakfast must be rich in carbohydrates and vitamins:

• seasonal fruit, freshly squeezed juices, centrifuges
• wholemeal rusks

Light lunch with simple toppings:

• pasta, rice, soups
• vegetables

Dinner must provide the right amount of protein consumed throughout the day:

• fish, white meat
• raw vegetables

Avoid red meat, sausages, dairy products, and fruit after lunch or dinner.

Anaerobic sports

Anaerobic sports are all sports of short duration, but of great intensity of effort.

• short distance runs (100 meters, 200 meters)
• throw (discus, weight, javelin)
• swimming (50 meters)
• weightlifting

A bodybuilder’s diet

Bodybuilding, or bodybuilding, is a sport that does not require prolonged effort but a short effort, focused on intensity. This is why it is a sport that requires a greater consumption of protein foods, preferring white meat and pastas.

Abundant breakfast:

• coffee, tea, juice
• seasonal fruit
• rusks with jam
• bread (preferably wholemeal) and cereals

Lunch and dinner

• pasta or rice
• legumes
• dairy products (possibly low in fat)
• meat
• fish
• vegetables

After training it is good to avoid:

• desserts
• Pizza
• too salty foods

Supplements: yes or no?

The use of supplements can be a valuable aid especially for those who practice sport at a competitive level. Their use is not strictly necessary if you follow a correct diet, especially for those who practice sports at an amateur level.

Taking supplements (without overdoing it) can help you have more energy during your workout and recover it when the activity is over. There are various types: in capsules, in powder, in gel and in bars. The latter are excellent as a snack between meals.

The active ingredients of the best known supplements are vitamin A, vitamin C, proteins and mineral salts. For those who prefer plant-based supplements, the most used are turmeric, ginger and Ganoderma Lucidum. The latter is a panacea for sportsmen who want to optimize their psychophysical abilities and reduce stress and fatigue (if you notice, it is the same active ingredient at the base of the classic Organo Gold products, from tea to coffee, to smoothie ).

Taking supplements, even if they are 100% natural, always requires a medical check-up and the opinion of a personal trainer.

Useful tips

Always follow these simple tips:

• follow a varied and balanced diet
• drink plenty of water to rehydrate and replenish mineral salts
• eat lots of fruits and vegetables
• do not skip meals
• limit but do not exclude fats
• avoid fizzy drinks
• eat a snack between meals (dried fruit, yogurt, seasonal fruit, energy bars)