On the streets of Agrigento and beyond, the number of those who practice outdoor sports is increasing dramatically. Running, fast walking, gymnastics in green spaces. All this must be supported by a correct diet, capable of providing all the nutrients, giving energy and without weighing you down.
Nutrition and calories
Compared to that of an individual who does not practice any activity, the athlete’s diet differs mainly in the quantity of calories to be consumed during the day. That is, between 2000 and 5000 calories, capable of providing carbohydrates, which have a primary energy function because they support physical effort during sporting activity; proteins essential for building and repairing tissues, as well as growing muscle mass; fats capable of providing energy but also of forging cell membranes; the vitamins, minerals and fibers that help protect the body, but also, first and foremost, water which in the case of athletes is essential for regulating body temperature.
Correct nutrition must be balanced in relation to the physical efforts to be supported: 55-60% of the calories consumed must be composed of carbohydrates, 25-30% of lipids, 12-15% of proteins. Water must be continuously integrated depending on how much is consumed, on average from 1 to 1.5 litres.
The tips
Here are some tips for athletes, even for those who are just starting out and are dedicated to more or less fast walking.
- Eat at least three hours before physical activity.
- After physical activity it is necessary to drink.
- To lose weight, the difference between calories introduced and burned must be unbalanced towards those spent, but under the control of a nutritionist or dietician. These are figures to whom it is always useful to turn when physical activity is aimed at changing one’s physical form.
