That diet is the best for an athlete? Indeed depends on each activity, but there are elements common to all athletes, both in sports of short intensities in endurance sports, they gain better yields with a diet rich in carbohydrates and low in protein. A balanced diet for athletes or people who make activity physics with intensity and periodically, must provide between 2500 and 5000 calories approximately; everything will depend on as we were saying before the type of sport or activity, according to wear, effort, etc.The diet should contain a 55-60% carbohydrates, 15% protein, and 25-30% of fats, with variety and quality of food. That is a balanced diet based on carbohydrates (between 55 and 65% of the daily caloric intake) including meat or other food rich in proteins as a supplement (10-15%), and fat for the remaining calories (around 25-30%) is suitable for all athletes. This diet should include foods from all major groups (to less than 6-11 servings of) bread, rice cereals and pasta; 3-5 servings of vegetables; 2-4 servings of fruit; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts group; and 2-3 servings of milk, yogurt, and cheese group), which are high in nutrients and easy to digest. Here is a basic balanced diet for athletes, estimated by food group, and needed calories.(also portions are daily): diet for athletes of 2500 calories a day:.1 cereal Cup breads.
.8 citrus slices. . 1unit other fruits… . 1unit carrot and green vegetables… 1 cup proteins with low fat content. 250-300grs. dairy (milk, yogurt, cheeses, whole desc.paddling) 4 servings desserts and sweets.
in small quantities diet for athletes of 5000 calories a day: cereal. 2 cups breads…15 citrus slices. ..2 drives other fruits… . carrot and green vegetable 2unidades… 2 cups protein low fat 500-600grs. dairy (milk, yogurt, cheeses, all low-fat) 8 servings desserts and sweets… in small amounts this balanced diet contains the proportion of carbohydrates carbon, proteins and fats, and it is only for athletes or if you develop intense physical activity, why calorie requirements exceed the 1500-2000 calories a day, that will need to incorporate (on average), if the adult person has a moderate, physical activity or normal. Carbohydrates are the most important source of energy during intense physical activity. Sports nutritionists generally recommend an intake of carbohydrates of about 6-8 grams per kilogram of body weight per day, or a minimum of 500 grams per day, especially for strength athletes. For example, an athlete of 80 kilos may need around 600 grams of carbohydrates per day (2,400 calories). This means eating a lot of pasta and vegetables. That is why many professional footballers generally lunch (long before a football match), a dish of pasta with green salads. There is one factor to consider: athletes should choose foods that are familiar to them and which are well digestible, so as not to cause them digestive disorders. Therefore, the meal before a competition must be planned so that the stomach is empty at the moment of starting the exercise so that the athlete does not suffer nausea or gastrointestinal problems. The higher the calorie content of intake, as long it takes to digest it, therefore you must eat a good time before the competition. For more information, visit our web site, there you can get many healthy tips download free E-Book of balanced diets to lose weight and stay in shape, with their daily menus.