The Nutrition of the Athlete and its Importance
The Nutrition of the Athlete is essential to reach the goal.
Sports Diagnosis presents: Athlete Nutrition
Luis Nuñez with his guest, Dr. Pedro Torres Allen, Chief Orthopedic Surgeon Nutrition and share the importance of nutrition for the athlete and their importance in achieving physical targets in their sport.
Sports nutrition, or “Sports Nutrition” is a specialized branch of human nutrition applied to people who practice intense sports such as weightlifting, bodybuilding or fitness; those that require prolonged efforts over time, which is called endurance sports, such as: marathon runners, cycling or triathlon. Depending on the final goals of the sport performed and your workouts, nutrition emphasizes one or the other foods; for example, in bodybuilding, protein foods that promote muscle hypertrophy (increase in muscle mass) are more important. On the other hand, in aerobic sports, such as cycling, those foods that favor prolonged energy effort are important, such as the intake of food with carbohydrates.
Calories measure the energy you get from food. Most people need between 1,500 and 2,000 calories per day. For athletes, this number can increase by 500 to 1,000 more calories . Calories come in different forms. The main types are carbohydrates, fats, and proteins.
- Carbohydrates (carbohydrates) are the body’s greatest source of calories. The body can metabolize simple carbohydrates more easily. They provide quick bursts of energy. It takes longer for the body to metabolize complex carbohydrates. Over time, they are a better source of energy. The complex carbohydrates in whole grain products are the most nutritious. Some examples include: whole wheat bread, potatoes, brown rice, oatmeal, and beans. Doctors recommend that 55% to 60% of your daily calories come from carbohydrates.
- The fat is another important source of calories. In small amounts, fat is a key fuel source. It has other functions, such as helping to maintain good skin and hair. Don’t replace carbohydrates in your diet with fats. This can slow you down, because your body has to work harder to burn fat for energy. Fats should make up to 30% of your daily calories. When you can, choose unsaturated fats, such as olive oil and nuts. These are better for your health than saturated and trans fats. Excess fat or the wrong types can cause health problems. It can increase the level of bad cholesterol (LDL) and increase the risk of heart disease and type 2 diabetes .
- The protein should constitute between 10% and the remaining 15% of your daily calories. Proteins are found in foods like meat, eggs, milk, beans, and nuts. Some athletes believe that they should consume large amounts of protein. Although protein helps build muscle, high doses will not help you get bulky. Over time, excess protein can be detrimental to health. The digestion process can put pressure on the liver and kidneys.
Dr. Pedro Torres Allen
Orthopedic Surgeon, Master in Sports Nutrition, Nutritional Coach. Medical Director of 2 professional soccer teams. Instagram: @drpedritot