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NUTRITION FOR SPORT

By Natasha Nunes


It is very important and has to be considered as part of the athlete's preparation.



The control and of the nutrition/hydration has to happen not only on the competitions, but also, before, during and after each training sessions. The ingestion of liquids and appropriate ingestion of nutrients will influenciate directly on the athlete’s performance.


TIP: IF YOU ARE LOOKING FOR PERFORMANCE DURING THE PHYSICAL ACTIVITY, NUTRITION/HYDRATION ARE SO IMPORTANT AS IT IS THE TECHNICAL AND PHYSICAL PREPARATION.


PRE, DURING AND POST EXERCISE

It is not correct to start any kind of fitness activity in with more than 4 hours of fasting, as consequences the body will start to use proteins from the muscles to provide energy, due this situation, the athlete will ends up feeling weak, tired, and will burn out any kind of muscle development that could happen, plus the process of use muscle protein will release toxins into the organism.


TIP: CHECK THE TIME OF HIS/HER LAST MEAL TO KNOW IF THERE IS NEED TO EAT SOMETHING BEFORE THE TRAINING.


PRE WORKOUT

The meal should be rich in carbohydrate, moderate in proteins and fibers, and poor in fats, in order to promote a good glycogen stock (energy), and not to cause gastric discomfort during the activity also to facilitate the protein synthesis (muscle development).


TIP: ALWAYS TAKE CARE HOW MANY HOURS BETWEEN THE PRE TRAINING MEAL AND THE ACTIVITY



EXAMPLES OF MEALS FOR TRAINING AND/OR COMPETION


3 hours before: Full Meal (carbohydrate +protein +salad)

• Brown rice + steak + salad - Brown pasta + chicken + salad

• Mashed potato + fish + salad - Quinoa + eggs + salad

• Sweet potato + salmon + salad - Omelet + Brown bread + salad


VEGETABLE GROUP (YOU MAY EAT WITHOUT RESTRICTION): Butternut Squash, Watercress, Lettuce, Beet, Eggplant, Broccolis, Onion, Green onion, Carrot, Chicory, Chayote, Collard greens, Chinese Collard greens, Cauliflower, Spinach, Bell pepper, Radish, Cabbage, purple Cabbage, Rocket, Tomato, Parsley, Green bean.



2 hours before: Simple snack


• Brown bread + cottage + fresh juice (good option = lemon juice or passion fruit)

• Sweet potato + chicken breast - Oats + Yogurt - Pancake fit (2 eggs + 1 banana + 3 spoons of oats + cinnamon, beat in the blender and cook)


60 - 90 minutes before: Quick Snack


• White bread + cottage - Rice cake + cottage - Banana + oats - Sweet potato + Eggs (Hydration: - Coconut water/ Fresh juice)


During Exercise


Ingest mineral water without gas during the exercise to maintain good level of hydration.

ONLY after one hour of exercise you can start to take electrolytes such as Gatorade or any other brand that you may prefer, Always alternating with the water.


After Exercise


The meal should have: Carbohydrates of good quality (Brown/Whole Wheat), Proteins, to promote the maximum muscle recovery.

• Brown pasta + steak + salad

• Brown rice + chicken + salad

• Potato + omelet + salad



Hydration


In the physical activity, the demand of liquids increases according to the liquid loss mainly through perspiration. The thirst is a late sign of dehydration, for that it is important to do the replacement of liquids, even in his/her rest period of activity.

The hydration BEFORE, DURING AND AFTER WORKOUT is fundamental to reach the training/competition goals.



Competition day

More important than the pre competition meal, the previous day should be perfect referring to the nutrition to allow the body stock enough amount of energy, that day should contain breakfast + morning snack + full meal lunch + afternoon snack + dinner. All three main meals have to prioritize the carbohydrate (quinoa or sweet potato, etc), protein (chicken, meat, fish or eggs), healthy fat (nuts, olive oil or coconut oil) besides salad and fruits.

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