Carbohydrates are the body's main source of energy. They are
essential for bodily functions such as athletic activity. This already indicates
that an athlete should include carbohydrates in their diet. But not in quantity
or of any kind. techwadia
Depending on your goals, the percentage of foods that must
match carbohydrates is different. For example, in the case of a weight loss
goal, it should be less than that of an athlete preparing for an endurance
competition. In any case, experts recommend that carbohydrates never exceed 50%
of the macronutrient intake.
What are the most suitable carbohydrates for athletes?
But are all carbohydrates the same? Of course not. Most of
your intake of these, or better yet, all of them, should be complex
carbohydrates. This allows energy to be released more slowly and prevents it
from turning into fat in the body.
carbohydrates They are whole grains, legumes, vegetables and
fruits with the lowest percentage of fructose. Foods like lentils, whole oats,
brown rice, or seasonal vegetables should be a part of your diet to get the
most out of your workouts. Always within the quantity limit that suits you
best.
What are protein macronutrients and what are they used
for?
Proteins are other essential macronutrients for the survival
of the organism. Among other things, they are essential for muscle development.
They repair tissues and this, among other essential actions for the body, makes
them necessary for muscle recovery after physical activity. Furthermore,
proteins are a structural component of cells.
protein How much protein does an athlete need in their
diet?
Knowing what macronutrients are and the function of protein
macronutrients, the next question is how much humans need. It must be clear
that the fact that they are necessary for the athlete does not imply that they
should be the exclusive food of the diet. In fact, their abuse causes the body
to use them as a source of energy. And that supposes that they ignore its real
function.
But more specifically, how much protein should there be in
an athlete's diet? It depends, among other things, on the types of sport you
practice regularly.
· An endurance and ultra-endurance athlete needs 1.2 to 1.4
grams of protein per pound of body weight per day.
· A strength athlete needs to eat between 1.5 and 2 grams of
protein per kilogram of body weight per day.
· A person who exercises for the purpose of losing weight
needs about 0.8 grams of protein per kilogram of body weight each day.
And in terms of percentage of the total diet, what is
indicated? Sports nutrition experts indicate that proteins represent between
45% and 60% of the total food eaten daily.
What are lipids and what do these macronutrients do?
Fats have such a bad reputation that when looking at
nutrition, one of the first questions is what are fatty macronutrients and what
are they used for? Lipids or fats are essential for the body to absorb and
synthesize fat-soluble vitamins, key to various functions. They are also
essential for the synthesis of hormones.
When we talk about fat deposits in the body, it is common to
think of cellulite and obesity. This is true when it comes to excess fat
accumulated in the body. But it is also true that the body needs fat deposits,
yes, in adequate amounts. The reason? These are responsible, in addition to the
functions already mentioned, of protecting the various organs of the body and
keeping them in their place. This is the case of the heart and liver, among
others. This already gives you a clear idea of the relevance of the lipid
function of macronutrients.
How much fat should an athlete eat and what type should
it be?
Approximately 30% of the caloric intake of a healthy person
should come from foods high in fat. Keep in mind that each gram of fat equals 9
calories. Of course, not all fats are good for a healthy diet. You should focus
your fat intake on unsaturated fatty acids. And never let more than 50% of them
be of animal origin. Walnuts, avocado, salmon, olive oil, or tuna are
"good" fat sources.
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