Nutrition and Sport

Do you know that everything you eat and drink will be transformed by your body and will become indeed part of you?

Take a moment and think about what you eat. Are you sure that you have got a healthy nutrition?

Even though people who regularly practice sport have usually more knowledge in this field, knowing how to combine food and what is actually good for you can be tricky.

Let's go into further details about what is really beneficial (and what is not) for people who do sport.

First of all, there are many different kinds of sports, but they all have got in common one thing: the muscle-skeletal strain of the body.

As a consequence of the physical activity, the Musculoskeletal System will determinate different metabolic reactions that will require a perfect cooperation between the organs in order to supply the

energy needed and to regulate the body homeostasis.

The strong connection existing between the function of the heart and the kidneys, for instance, is clearly evident in sportsmen and sportswomen who are more predisposed to have an increment of the levels of creatine (fundamental parameter of the renal function) as well as the presence of blood cells in urine. Moreover, the tendency to intake large amount of proteins can easily stress the kidney that will need to overwork in order to dispose of those big molecules.

A good nutrition, therefore, is fundamental not only to obtain good results in sport, but especially to take care of our body.

So, what do you need to eat if you are a sportsman or sportswoman?

Every physical activity requires energy that is primarily furnished by carbohydrates. In order to avoid glycaemic imbalance, which can lead to diabetes in people with a genetic predisposition to this disorder, it is vital to properly combine carbs with other food. Before looking into it, we must understand the quality of different carbohydrates.

There are two main groups of carbs: "simple carbs", that are broken down quickly producing high levels of glycaemia, and "complex carbs", that are broken down slowly guaranteeing in this way long-lasting energy levels, crucial for sport. Before particularly demanding trainings or high resistance physical activities (such as marathons, cycling, tennis, etc.), it is necessary to plan meals rich in complex carbohydrates associated with some proteins and minerals, in particular potassium and calcium.

The will to develop or constantly maintain high muscles mass is what led some amateur athletes to do serious nutritional mistakes regarding the amount of protein eaten, even when they avoid artificial protein supplements and shakers.

So how we can eat properly in order to sustain our muscles during sport without falling into common mistakes that can stress more our bodily functions?

Let's have a look at some simple bio nutritional principles that we need to be aware off in order to maintain a perfect balance and heath.

1 - Different sources of protein.

We can find good proteins not only in meat, but also in eggs, cheese, fish and beans.

People who need to lose body fat should prefer eggs, fish and lean meat, and limit cheese especially if there are risks of high levels of cholesterol, gallstones and kidney stones.

2 - Avoid to exceed with proteins during a single meal.

It is better to eat protein during the whole day in every meal, during breakfast, snacks, lunch and dinner. Proteins, that must always be associated to a right percentage of carbs, should be combined also with vegetables or fruits rich in water: the former will give energetic support to the hepatocytes (the cells of the liver), while the

latter will supply the necessary fluids for the

biological activities of the liver and to facilitate the kidney during the expulsion of the catabolites.

3 - The quality of proteins is extremely important.

The bioavailability of amino acids (the capacity of the body to absorb a certain substance, such as amino acids) and the organic tolerance are maximum with raw proteins and minimum with prolonged cooked proteins. Examples of raw proteins are cured ham, bresaola (air-cured beef),

carpaccio, speck (smoked cured ham), smoked salmon, etc. Quicker ways of cooking proteins (such as grilled, wok-fried, stir-fried, etc.) also are valid alternatives and should be preferred to slow cooking modalities. Moreover, eggs must be fresh and organic, while cheeses must have a guaranteed denomination of origin and fish should never come from intensive breedings.

4 - Keep hydrated!

During the physical activity is extremely essential to maintain a good hydration in order to keep right levels of bodily fluids for the correct function of the organs and to supply muscles with essential minerals. Instead of drinking plain water or super artificial energy drinks (that often have a counterproductive effect on the body) you may try to do your own "energy drink".

Mix some water with lemon or grapefruit juice, a pinch of sugar or a tea spoon of honey and a dash of marine salt. This is a very thirsty-quenching and highly mineralising solution, you will love it!

Finally, before a training or a competition you can also eat small pieces of dark chocolate or Parmesan cheese or nuts, they will provide you with essential minerals and good fats for a proper boost of energy!

Try this recipe!

The day before an intense training or a competition you can treat yourself with a tasty and balanced dinner. Here there is an example for you to try!

Fresh pasta with ragù, scramble eggs and courgettes

Ingredients for 1 person:

First dish:

- 150 g of fresh pasta

- 125 g of minced beef meat

- 60 g of minced pork meat

- 1/2 onion

- 180 g of tomato sauce

- 10 g of concentrated tomato paste

- 1/2 glass of white wine

- Meat or vegetable broth

- Fresh basil leaves

- Salt and black pepper to taste

- Extra virgin olive oil

Second dish:

- 2 or 3 courgettes

- Parsley

- One table spoons of pine nuts or 3 walnuts or 10 almonds

- 2 eggs

- Butter and/or extra virgin olive oil to q.s.

Directions:

Pasta

Finely chop up the onion and stir-fried it with some olive oil. When it reaches a nice gold color,

add the minced meats and keep stirring for about 10 minutes or until the liquids are totally absorbed. Add the white wine and let the alcohol to evaporate completely, then add the tomato sauce, the concentrated tomato paste, a ladleful of broth (or water if you prefer), some basil leaves, a dash of salt and pepper. Let it simmers on low flame with the lid on, when the sauce becomes thick, the ragù is ready!

Cook the fresh pasta in boiling salted water for few minutes. Remember: when the pasta is "al dente" is easier to digest (and tastier!). Drain and add the ragù.

Enjoy the pasta with all your senses!

Eggs and courgettes

In order to have a more balanced meal, it is good to eat during the same meal some vegetables combined with good fats (from the nuts) and more proteins (from the eggs).

Direction:

Wash and chop up the courgettes (rich in potassium, perfect for your muscles) and stir-fried them in some olive oil. Add some parsley, a dash of salt and pepper. When almost ready, add finely chopped nuts (pine nuts or walnuts or almonds, they will guarantee a good amount of calcium, magnesium and fat acids) and keep stirring until cooked. Add to the courgettes the scrambled eggs previously cooked with a bit of butter or olive oil.

Enjoy your perfectly balanced dinner, the day after you will feel full of energy and ready for your training!

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