Sport

Carbohydrates
They are the main source of energy for athletes. Consuming complex carbohydrates ensures a constant and sustained release of energy during training and competition.

Glycogen
Carbohydrates are stored in muscles and the liver as glycogen, which is used during intense physical activity. A diet rich in the right carbohydrates helps maintain high glycogen levels.

Proteins
Essential for muscle growth and recovery. Sources of high-quality proteins optimize muscle building and repair processes.

Amino acids
Essential amino acids are crucial for muscle protein synthesis.

Antioxidants
They help reduce oxidative stress and post-workout inflammation.

Healthy fats
They have anti-inflammatory properties and aid in muscle recovery.

Water
It's essential for maintaining fluid balance, regulating body temperature, and preventing dehydration, which can compromise performance and increase the risk of injuries.

Electrolytes
They are lost through sweat and must be replenished to maintain electrolyte balance and prevent muscle cramps.

Caloric balance
Consuming an appropriate calorie intake is essential to maintain the ideal body weight and composition for the type of sport practiced.

Macro and micronutrients
Ensuring an adequate intake of carbohydrates, proteins, and fats, along with vitamins and minerals, is crucial to support performance and recovery.

Fiber
A fiber-rich diet helps maintain good intestinal health, improving digestion and nutrient absorption.

Probiotics
They can enhance gut health, contributing to a stronger immune system.

Feeding times
They can enhance performance and speed up recovery.

Supplements
Some athletes may benefit from supplements like creatine, protein powder, BCAAs, beta-alanine, and caffeine, but these should be used under the supervision of a healthcare professional.

• Customization: The diet should be tailored to the specific needs of the athlete, considering the type of sport, intensity, and duration of training.
• Food quality: Prefer fresh and minimally processed foods to ensure optimal nutritional intake.
• Regular meals: Consume regular meals and snacks to maintain stable energy levels and promote recovery.
• Monitoring and adjustment: Monitor the body's responses to the diet and make adjustments based on feedback obtained, with the assistance of a sports nutritionist.

In conclusion, a well-balanced and nourishing diet is essential for improving athletic performance. It provides the necessary energy, supports muscle growth and recovery, enhances endurance, and reduces the risk of injuries. Adopting healthy eating habits can make a significant difference in athletic outcomes and the overall well-being of the athlete.