Guidelines for sport nutrition

Do you practice sport and you want to supplement it with a diet? Well, in this post I'm going to give you some tips so that you can guide your diet.

In summary, we have to take into account the intake of the carbohydrates, proteins and fatty acids.

• Carbohydrates (CH) - spplies your body with energy. If we don't consume them then they'll turn in fatty acids (over time) // 60% of the total energy value (65-70% if it's an intensive exercise).

• Proteins - mainly serve a structural function // 15% of the total energy value.

• Fatty acids - they are the main energy reserve of body // 25% of the total energy value (15-20% if it's an intensive exercise).

So, how much should I eat per day?

• CH - according to the Nation Academy of Science (NAC) we should eat an amount of 45-65% of CH and 25-10% of simple sugar

• Proteins - accoring to the ACSM (2000) 1,2-14 g/Kg if we perform resistance training // 1,6-1,7 g/Kg if we perform strength exercises.

• Fatty acids - saturated (less than 10%), monounsaturated (between 10-15%), polyunsaturated (10%).

Photo taken from commons.wikimedia.org

In the next post we will talk about what to it before, during and after the exercise.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Collado, E. R., & Bermudo, F. M. (2002). Nutrición y deporte: aspectos generales y aplicados.