On a daily basis, the amounts and proportions of nutrients ingested vary according to the type of sport being played, as well as the speed and intensity of training and events. Don’t hesitate to contact your sports doctor, dietitian, or sports dietitian in case of intense and regular practice.
Athletes: maintain a balanced diet
Within the framework of recreational sports activities of a total weekly duration not exceeding three to four hoursIt is not usually necessary to increase the amount of calories eaten each day, nor the ratios of different food families. However, monitoring nutrition can be an opportunity to receive useful and practical advice.
| Watch out for the fibers! |
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| A balanced diet should provide fiber in the form of vegetables, fruits, whole grains or legumes. Athletes who follow a very rich diet carbohydrates You should eat enough fiber. Be careful, however, that when eaten in excess, irritating fibers such as those found in raw fruits, grains, and vegetables can cause colic or worsen intestinal bleeding problems in endurance athletes. |
For people who exercise more frequently and with greater intensity Sometimes it is necessary to adapt the diet. This should be developed by a sports physician, dietitian, or sports nutritionist. In fact, needs vary a lot from one sport to another. Some, such as wrestling, gymnastics or ballet, require no or hardly any additional amount of water and carbohydrates. Other types, such as cycling, rowing, triathlon, or cross-country skiing, require a significant increase in calories each day.
Athletes: different nutrient ratios
For people who exercise less than three or four hours a week, it is recommended that 55% of the calories are eaten. carbohydrates, 15% proteins, not more than 30% fat, i.e. a distribution identical to the general case. These percentages may vary depending on the type of sport practiced.
| Recreational sports | strength sport | endurance sports | |
| carbohydrates | 55% | 55% | 65% |
| Fats | 30% | 20% | 20% |
| protein | 15th% | 25% | 15th% |