Nutrition And physical activity they are two pillars of physical and mental well-being and are closely related to each other. Sport benefits cardiovascular mechanisms, al metabolismat the muscle and bone health, the immune system, mental health, obesity prevention, ensuring good preservation of the organism and healthy aging. But obviously it involves specific nutritional needs.
Because of this Ancit (National Association of Fish and Tuna Preserves) investigated the relationship of Italians with sport and nutrition, through a survey commissioned to AstraRicerche, with the support of Elisabetta Bernardi (Nutritionist and Teacher of Principles of Anthropometry and Composition Evaluation Techniques body of the Nutrition Biology Course at the University of Bari) e Luca Piretta (Gastroenterologist and Nutritionist, Campus Bio-medico University of Rome).
The survey revealed that among the most practiced physical activities, even only moderately, fast or very prolonged walking, even to a small extent (81.5% of those interviewed), fitness (59.3% ), running (43.8%). Among “practitioners”, almost 9 out of 10 Italians (85.5%) follow a specific diet to improve performance and the choice is even more valid for those who practice three or more disciplines (92%).
Among the most followed diets, 23.7% prefer the consumption of specific foods for athletes (rich in proteins, mineral salts, vitamins, etc.) and in particular proteins of animal origin such as fish, meat or eggs (17.5%). More than one athlete in 2 (55.0%) believes it is important to consume protein foods for muscle growth. Among other reasons for this choice, the fact that they provide essential amino acids for the growth and maintenance of cells and tissues (40.6%), help the metabolic system (32.3%) and facilitate the balance of the immune system (24.1%).
We asked the Professor Luca Piretta to explain to us the general characteristics of the balanced diet for those who practice sports and why fish, even canned, has an important role.
Fish in the athlete’s diet, why is it important?
Fish, fresh and canned, is an excellent food for those who practice sports, thanks to its rich nutritional profile with little fat and calories. It is an excellent source of proteins with high biological value necessary for the repair of tissues damaged during training and the growth of muscle mass. Furthermore, the Omega-3 fatty acids contained in fish are known for their anti-inflammatory effects. They can help reduce post-workout muscle soreness. Tuna, fresh and canned, is a good source of B vitamins, including B12, niacin (B3), B6 and riboflavin (B2), which play key roles in energy metabolism, converting the foods we eat into readily usable energy during exercise. Finally, fish provides essential minerals such as iodine, selenium, zinc and iron. Selenium has antioxidant properties that protect cells from oxidative damage; zinc is important for growth, tissue repair and the functioning of the immune system; Iron is crucial for the transport of oxygen in the blood, a key aspect for energy and athletic performance. Tuna, fresh and canned, contains all of these minerals.
Are there types of fish to favor and others to avoid?
There are no particular indications on this front, just as there are no types of fish to avoid. All fish are indicated because in addition to the benefits already mentioned, we also add the other unsaturated fatty acids that contribute to heart health. Good cardiovascular health supports high-intensity training by allowing better circulation and oxygenation of the muscles. Incorporating fish into your diet can therefore offer numerous benefits for those who practice high-level sports, improving not only recovery capacity and muscle health, but also overall performance thanks to better metabolic and cardiovascular support.
What fish is richest in protein?
Tuna and sardines, fresh and canned, are certainly the fish richest in proteins.
What are the properties of tuna?
Tuna guarantees proteins of high biological value, group B and D vitamins necessary for muscle development, the use of nutrients and the stimulation of bone and muscle trophism. Furthermore, it contains mineral salts such as zinc and selenium, with important antioxidant properties. Finally, omega 3 are anti-inflammatory substances that stimulate the development of the nervous system even in children and adolescents. Tuna (fresh and canned) is an anti-inflammatory food like kefir, yogurt, sauerkraut, miso, by virtue of the omega 3 and 6, zinc, selenium, vitamin B3, D, A and E, which it contains. They are all anti-inflammatory and antioxidant nutrients. In terms of taste, then, it also lends itself to pairing with other foods with a high anti-inflammatory value (tomato, salad, whole grains) which are fundamental in the prevention of chronic inflammatory diseases such as rheumatoid arthritis or Crohn’s disease.
Is canned or jarred also good in the diet?
Certainly yes, indeed I would add that the preserved one has a greater quantity of proteins and mineral salts.
Is it better to choose the one with or without oil?
This is a choice linked to taste but I feel like making a recommendation: when we choose the one in oil, remember not to throw away the olive oil but to use it to benefit from its nutritional principles and not to waste some nutrients passed into the oil during the storage period such as polyunsaturated fatty acids and vitamin D.
In the balanced diet of an athlete, is fish always preferable to meat?
No. They can both be part of it. However, let us remember that the guidelines for healthy eating recommend consuming more fish than red meat. Additionally, canned tuna contains more protein, more vitamin B12 and more selenium than beef.
And for those who are not sporty, do you recommend fish and in what quantity per week?
Fish is always recommended in the diet, regardless of whether physical activity is practiced or not because its benefits are objective and its consumption is recommended by the guidelines for healthy eating for the entire population. By virtue of the benefits we have listed, fish should be consumed at least three times a week, in a balanced diet.
