What diet to do endurance sports?
elitemax keto When practicing endurance sports, the body needs enough energy to provide the effort required. It is therefore essential to have a balanced diet and adopt healthy habits. Combine several foods to achieve performance to meet your expectations and expectations. What will boost your organization and meet new personal challenges!
Bet on complex carbohydrates for energy during physical exertion
Carbohydrates called complex have a low glycemic index which, unlike those with a high, do not promote the storage of fat in the body. They are absorbed more slowly by the body and allow to be more enduring.To enjoy the benefits of these nutrients on your body, make sure to consume cereal products made from whole grains such as oatmeal, basmati rice, bread or pasta. All legumes (lentils, beans, chickpeas, etc.) are also full of good carbohydrates. You also enjoy vegetables. All of them contain fiber, vitamins, minerals and antioxidants necessary for the proper functioning of your muscles.
Consume lipids to spin the machine
Lipids are even more important because 1 g provides 9 calories. They are also the origin of the good path of the vitamins in our organism. Monounsaturated fatty acids and poly unsaturated are particularly recommended when one makes sport. It is found in nuts (walnuts, pecans, almonds, hazelnuts, etc.), avocados or vegetable oils (rapeseed, flax, olive oil or sesame for example). Fish (salmon, herring, mackerel or sardines) are also recommended.
Promote proteins to recover
In sports that require endurance, it is necessary to consume enough protein, whether animal and / or vegetable. These promote physical and muscular recovery after a race for example or an intense and sustained effort. You will find in the eggs or in milk or chicken breast.
Sample menu for a sportsman
If you are used to playing sports, here is a menu idea to support the effort.
For breakfast :
1 seasonal fruit (orange, kiwi, strawberries) + 1 dairy (yogurt or cottage cheese) + 1 cereal product (1 slice of wholemeal bread or oat flakes)
For the lunch :
Starter: Canned raw vegetables and sardines or avocado
Dish: Seared Cod and Lentil Salad
Dessert: White cheese and some nuts or almonds
For lunch :
Starter: Rice salad, tuna, egg, tomato, corn
Dish: Chicken breast and green beans
Dessert: A compote
In short, it is useless to hope to achieve a good performance without adapting its diet.