Premettiamo immediately that in this note for "sport" we mean anyone, man or woman, practicing a sport type activities, indeed, but not at the professional level, but only amateur, amateur ie.
Many of our young readers are, in fact, engaged in various types of sports, in the sense that we anticipated, and therefore we think that a card can be useful to them food which they can consult and follow guidance to address their nutritional needs.
The girl who practice any sport should be considered, of course, like a healthy person who has a higher energy requirements than the average of the same age who do not do sports, even if sometimes engaged in hard work and not just sedentary.
It follows that the woman sports must follow a diet that allows to cope with the energy expenditure required by training and by any competitions in which they are present to participate. Just to put a full stop immediately, we can say, roughly, that spending energertica of a girl who seriously face of the sport can get to 4000 calories a day and sometimes even exceed them. The caloric expenditure depends, of course, as you might guess, the type of sport above all, by 'intensity and duration of benefits and therefore the total work done during dell'addestramentro and competitions. Wanting to give some examples, referring to the sports most often practiced by the girls, we can say for now that the energy reaches the maximum values in skiing (speed) in flat racing (middle distance), tennis (singles), skating, fencing and in volleyball. In these disciplines there are, according to the citation order, from 900 to 500 K / cal. in calories per hour.
Those who practice a sport, naturalmenete, must draw the energy it needs from the normal diet, as indeed are all healthy individuals, but these differing consumption increased proportionally to the choice of the necessary nutrients best suited to a given discipline and for the addition, often compulsory, vitamin and mineral supplements.
Let's examine the various food principles in their use that particular sport, athletes who are or are forced to do the effects of energy work that must get to achieve optimal physical performance. And we begin by proteins that play a fundamental role in the power of sport, not just the athlete. Meanwhile, it immediately made it clear that in cycling in general, including women, exercise leads to increased muscle mass, of which the protein keeps the trophism, not only, but also provides energy to those organs through gluconeogenesis, which involves the formation of glucose from other substances, including some specific amino acids derived from protein breakdown right. Even more intense in the sport, however, is not observed generally increased protein requirements too, so there is almost never necessary to exceed 15% of protein in the diet of athletes.
The only exception might be represented by the sport of strength and maximum power (such as weight lifting, throwing and wrestling, for example) where it is necessary to compete successfully develop more of the large muscle groups. Some researchers arrive at precrivere, in these cases, even 2 - 3 grams of protein per kg of body weight, even for periods of time is not prolonged. But is not the case with our readers, who at most are engaged in body building and other common fitness activities.
For fat is generally advisable to avoid the excesses in the diet, although it should be noted that those who practice sports and remains in good training conditions, is usually able to tolerate a diet relatively high lipid content, much better what could be a person who leads a sedentary life. Finally, as regards the carbohydrates (ie sugars and starches) we can certainly say that are the basis of the diet in athletes, but that should not exceed 60% of Total calorie intake if you want to prevent certain side effects such as bloating, liver overload and risk of overweight.
The recommended vitamin intake is what is recommended in a normal individual, always paying attention to administer dietary supplements rich in vitamins B1, C and E. The first comes in the metabolism of carbohydrates and is contained in the ham, beans, meat in general and oatmeal. Ascorbic acid (fresh fruits, vegetables and plants in general) must be well represented in the diet of the athlete as its consumption is at least three times greater than that of the subject at rest, by intervening in the biosynthesis of carnitine (and therefore in the metabolism fatty acids), the activity of the adrenal cortex, in the formation and function of connectives, as well as on the permeability of capillaries. Particular attention should be paid to the administration of mineral salts, bearing in mind that those who practice sports and eliminates sweat a lot, sweat, water and mineral salts that are replaced with power.
We conclude by recommending that the prescription of special diets and administration of minerals and other dietary supplements should never be decided autonomously by the athlete, but entrusted the control of the sports physician, if necessary, as happens in professional sports and even in practice activities amateur a certain commitment.
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