What nutrients are the true allies of the athletes?
What nutrients are the true allies of the athletes?
Nutrition rooted in sports has grown exponentially in recent years worldwide (1) (2). In fact, it may be the field of health in which the greatest advances in sports science have been observed (1). Different research studies and bibliographic reviews have shown how, an adequate nutrition to the needs of each athlete, can optimize the performance within the sports practice, prevent injuries, take care of the immune system and contribute to a good state of general health (2) . But what nutrients do athletes need? Beyond the nutritional requirements to maintain good health, the players' additional macro and micronutrient needs vary according to the demands of their sport and their playing positions on the court, among others (5).
Within team sports, soccer stands out as one of the most developed sports practices worldwide (2). For this reason, the development of personalized nutritional guidelines for each player, lead to optimize athletic performance during training and competition, improve and accelerate the recovery of tissues, achieve and maintain a body weight appropriate to the recommendations for their sex, age and sports practice, as well as to achieve an optimal physical condition to minimize the risk of injuries and illnesses in the future (2).
Essential nutrients in sports
Currently, there are clearly arguments in favor of the importance that it has, not only the type of food that the athlete should consume, but also the moments of the day in which these foods should be taken (pre and post-training diets) (2). For this reason, manipulation of macronutrients in an artisanal and personalized way is an important part of the preparation program for elite athletes. Athletes need not only proteins, lipids, minerals, vitamins and carbohydrates, but also a series of dietary supplements that, working in conjunction with physical preparation, improve their practices on and off the court (1) (6).
* Related:10 Essential Foods For Our Health
* Related:Best Healthy And Fitness Tips
The importance of hydrates
Within the macronutrients, carbohydrates are basic in sports activity , since they are essential when planning a dietary intervention (1) (2). The recommended amounts vary according to the type, frequency and duration of training, player's position on the court, athletic moment (pre-season, season of competition, vacation) among others. Generally, for athletes who practice team sports such as football, the consumption of 5 to 7 g of carbohydrates per kg of body weight per day (g / kg of weight / day), would eventually cover the requirements for training moderate and competitive demands, increasing between 7-10 g for intensive training or maximum glycogen replacement (2) (6) .
Considering some bibliographic reviews, it can be seen that in most of the studies carried out inadequate carbohydrate intakes were revealed in soccer players, with consumption being lower than the recommendations (2) (6).
These results generate special attention because there is a series of scientific studies that show how a diet rich in carbohydrates allows an increase in the concentration of muscle glycogen. This glycogen is used as the main fuel for the muscle, to delay the onset of fatigue and to improve performance. Within football specifically, improvements were observed in the total distance covered, in the ability to perform high intensity activities and in technical performance, all accompanied by a reduction in the net use of muscle glycogen throughout the game ( 2) (3) (4) (5).
And the proteins? Do we eat too many?
Vast is the evidence that claims that carbohydrates are the critical nutrients to optimize performance and that this is reflected in the competition; Also Much athletes have the misconception that sport requires a high protein intake for better performance (1) (2).
Although proteins are fundamental macronutrients within the organism, when consumed they are used mainly in the formation of new tissues or for the replacement of proteins present in the organism (structural function). This means that, when the consumed proteins exceed the needs of the organism, its constituent amino acids can be used to obtain energy (generating compounds that are highly toxic for the organism, so they are transformed into urea in the liver and eliminated by the urine to seep into the kidneys) or are eliminated from the body without even being absorbed by the small intestine.
Therefore, in terms of protein needs in relation to different sports, several authors concluded that protein intakes above the range of 1.4 to 1.7 g / kg of weight / day, did not improve performance in endurance sports such as football (2) (3).
More research is needed to better understand the players' feeding practices. Faced with this specific scenario and in order to develop evidence-based guidelines, it is considered essential to optimize the menu design that is planned for athletes and the nutrient intake recommended in the football players' feeding plans.
Nutrition rooted in sports has grown exponentially in recent years worldwide (1) (2). In fact, it may be the field of health in which the greatest advances in sports science have been observed (1). Different research studies and bibliographic reviews have shown how, an adequate nutrition to the needs of each athlete, can optimize the performance within the sports practice, prevent injuries, take care of the immune system and contribute to a good state of general health (2) . But what nutrients do athletes need? Beyond the nutritional requirements to maintain good health, the players' additional macro and micronutrient needs vary according to the demands of their sport and their playing positions on the court, among others (5).
Within team sports, soccer stands out as one of the most developed sports practices worldwide (2). For this reason, the development of personalized nutritional guidelines for each player, lead to optimize athletic performance during training and competition, improve and accelerate the recovery of tissues, achieve and maintain a body weight appropriate to the recommendations for their sex, age and sports practice, as well as to achieve an optimal physical condition to minimize the risk of injuries and illnesses in the future (2).
Essential nutrients in sports
Currently, there are clearly arguments in favor of the importance that it has, not only the type of food that the athlete should consume, but also the moments of the day in which these foods should be taken (pre and post-training diets) (2). For this reason, manipulation of macronutrients in an artisanal and personalized way is an important part of the preparation program for elite athletes. Athletes need not only proteins, lipids, minerals, vitamins and carbohydrates, but also a series of dietary supplements that, working in conjunction with physical preparation, improve their practices on and off the court (1) (6).
* Related:10 Essential Foods For Our Health
* Related:Best Healthy And Fitness Tips
The importance of hydrates
Within the macronutrients, carbohydrates are basic in sports activity , since they are essential when planning a dietary intervention (1) (2). The recommended amounts vary according to the type, frequency and duration of training, player's position on the court, athletic moment (pre-season, season of competition, vacation) among others. Generally, for athletes who practice team sports such as football, the consumption of 5 to 7 g of carbohydrates per kg of body weight per day (g / kg of weight / day), would eventually cover the requirements for training moderate and competitive demands, increasing between 7-10 g for intensive training or maximum glycogen replacement (2) (6) .
Considering some bibliographic reviews, it can be seen that in most of the studies carried out inadequate carbohydrate intakes were revealed in soccer players, with consumption being lower than the recommendations (2) (6).
These results generate special attention because there is a series of scientific studies that show how a diet rich in carbohydrates allows an increase in the concentration of muscle glycogen. This glycogen is used as the main fuel for the muscle, to delay the onset of fatigue and to improve performance. Within football specifically, improvements were observed in the total distance covered, in the ability to perform high intensity activities and in technical performance, all accompanied by a reduction in the net use of muscle glycogen throughout the game ( 2) (3) (4) (5).
And the proteins? Do we eat too many?
Vast is the evidence that claims that carbohydrates are the critical nutrients to optimize performance and that this is reflected in the competition; Also Much athletes have the misconception that sport requires a high protein intake for better performance (1) (2).
Although proteins are fundamental macronutrients within the organism, when consumed they are used mainly in the formation of new tissues or for the replacement of proteins present in the organism (structural function). This means that, when the consumed proteins exceed the needs of the organism, its constituent amino acids can be used to obtain energy (generating compounds that are highly toxic for the organism, so they are transformed into urea in the liver and eliminated by the urine to seep into the kidneys) or are eliminated from the body without even being absorbed by the small intestine.
Therefore, in terms of protein needs in relation to different sports, several authors concluded that protein intakes above the range of 1.4 to 1.7 g / kg of weight / day, did not improve performance in endurance sports such as football (2) (3).
More research is needed to better understand the players' feeding practices. Faced with this specific scenario and in order to develop evidence-based guidelines, it is considered essential to optimize the menu design that is planned for athletes and the nutrient intake recommended in the football players' feeding plans.
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