Power sports

Food is a strategic factor in the life of a competitive athlete. It plays an obvious role in improving performance, but it is invaded by energy and protein supplements to the effects not always controlled.

Meal Assembly

Feeding the athlete differs little from that of everyone. It should be composed especially better, eaten at the right time and in greater quantity, ensuring reconstruct losses of water and minerals through sweating.
Carbohydrates are the fuel core muscles and should be absorbed in large quantities (pasta, potatoes) on a regular basis during training and a few hours before competitions (three or four hours before). Always prefer the sugars contained in the pasta and starches to sugars pastries and sugary drinks.

Protein is important for the renewal of muscle growth and iron intake, as well as lipids, which provide vitamins and fats needed for the proper functioning of the body.
Finally fruits and vegetables provide vitamins and minerals and their water intake and promote rehydration.
Yoghurt and other dairy products, daily absorbed also involved in the supply of protein and calcium , needed for bone and muscle contraction.

Diet

If the diet of an individual who has a normal activity, is approximately 2000 kilocalories (kcal), it can be significantly increased in the great sport, because of the enormous energy consumption required in some effort. A stage of Tour de France may require a diet of about 10 000 kcal, due to the intensity and duration of the event.

For all athletes, it is important to have a balanced diet, suited to the effort, focusing on natural foods and easy to digest. Avoid meats such as sauces and fried foods that may be responsible for cons-performance during training and tests.

Water

Hydration of the sportsman is fundamental, and often obeys modes. For example, in the years 1950-60, it was recommended in the marathon to not drink during the race, but now we must drink several liters of water. It is estimated that the loss of 1% of body weight in water leads to a decrease of 10% of athletic performance. The drink is so important and its volume must be adapted to stress, climate and the duration of the effort.
The important thing is to drink regularly in small quantities, without waiting for the sensation of thirst or fatigue .

Supplements

Nutritional supplements are the subject of constant controversy. A few years ago, the fashion was to supplement carnitine, sensible increase muscle mass. Now it is creatine, which is known about the long-term effects, even if it has a significant effect on muscle performance of short duration, the type of sprint. Creatine (instead of carnitine) is not prohibited and is not considered a doping product.

Energy drinks are rich in minerals, salts and vitamins are of interest to reconstruct metabolic control during exercise, but some of these drinks are fortified with amino acids such as taurine, whose effects are not all known, and which are banned in some countries like France.