Sports Nutrition: The Secret to Athletic Success

Hello athletes! Nutrition is crucial for sports performance. Let's explore essential concepts to optimize your training.

Objectives of Sports Nutrition

Enhance performance: Strength, endurance and speed.

Prevent injuries: Strengthening muscles and bones.

Accelerate recovery: Reducing inflammation and fatigue.

Carbohydrates (55-65% of diet): Energy for workouts.

Sources: rice, pasta, fruits and vegetables.

Proteins (15-20%): Muscle building and repair.

Sources: lean meat, fish, eggs, dairy and legumes.

Healthy Fats (20-25%): Energy and vitamin absorption.

Sources: nuts, seeds, olive oil and fish.

Vitamin D: Bone strength.

Iron: Prevent anemia.

Magnesium: Reduce muscle fatigue.

Potassium: Regulate hydration.

Water: 2-3 liters/day.

Electrolytes: Post-workout recovery.

Sports drinks: Intensive training.

Pre-workout: Complex carbs and proteins (2-3 hours prior).

Post-workout: Proteins and simple carbs (30-60 minutes after).

Regular meals: 4-6 times/day.

Restrictive diet.

Inadequate hydration.

Excessive supplements.

Sports nutrition combines science and art. Tailor your diet to achieve athletic goals!

Post your sports nutrition experiences and tips!esportiva!