how to better balance meals

Eat healthy and play sports. Here is the right combination to take care of your body, to keep fit. Food plays a major role and in recent years different currents of thought have spread, not to mention real diets. Among these there are certainly some vegapracticed by 2.4% of the population.

Urban Sports Club, the leading platform in Europe for access to more than 10,000 sports and fitness centers, had one of the experts in its network of collaborators, Dr. Alessandra Petti Nutritionist of Fit And Go, who in addition to training personal lessons with technology EMS offers a nutrition education service to its customers, to clarify the issue and offer athletes who follow a vegan diet Useful tips and dietary guidelines to follow, especially on days Do exercise.

Athletes and vegans: how to improve physical performance

Any style of eating, must be specified, must be adapted and enhanced according to the type of activity that is practiced. But not only that, but also the intensity and duration formation should be taken into account when designing a diet. In this regard, specialists have identified 5 golden rules to consider.

  • Properly supplement micronutrients – People who follow one may vegan diet they have deficiencies in some nutritional elements; for this reason it is good to think about a correct and personalized integration of Vitamin B12 and Vitamin D, Iron, Zinc and Calcium.
  • Choose Proteins Carefully and Carefully – To achieve a balanced “food day” it is essential not to neglect any nutritional aspects, including the choice of proteins: Vegetables can in fact be poor in some essential amino acids, so the right combination of foods is essential for a balanced meal, even from a micronutrient point of view.
  • Get less fiber on workout days – Le vegan diets they are known for their high satiating power, due to the consumption of numerous fibers. This aspect can have a double implication: positive for those who follow weight loss courses, negative for those who do sports, because it is more tiring to eat what is needed to really recover what is consumed. So in the days of Do exerciseit is advisable to choose foods that are less high in fiber, such as rice, pasta and potatoes, or legumes in shell. These steps could also help the digestive process.
  • Opt for more frequent meals – Vegan menus tend to have a low energy density, so it is sometimes not immediate to compensate for the high caloric intake due to sports activity. A useful tip may be to arrange more frequent meals, avoiding a concentrated caloric accumulation in a single time.
  • Give yourself an energy boost: A smart, natural way to recharge your body with an extra dose of energy is to opt for energy foods such as seeds, nuts, and oils, especially on Do exercise.

Mistakes to avoid

Among the aspects to watch out for is undoubtedly that of sports activity when you also want to follow a vegan diet. “We need to rely on professionals who are able to guide and understand their needs,” said the experts. Personalized advice is needed to aim for well-being and increase performance, while DIY can lead to complications that are sometimes not easily resolved. In addition, those who also follow a low-calorie course aimed at losing weight, must remember that in the days of Do exercise Caloric intake cannot be the same as a sedentary day. ”

Making mistakes, in fact, is easy and there are three most common mistakes that could be best avoided along with training. In particular:

1. Avoid abusing whole foods, for those with intestinal sensitivity, problems related to irritable bowel and digestive difficulties.

2. Avoid food monotony by following food rotation patterns during the day and during the week.

3. Drink less because you eat more fibrous foods or more vegetables. In fact, drinking properly is essential to help the body recover mineral salts and restore the body’s water balance.

The right diet for training days

During the days of Do exercise it is preferable to adapt meals in terms of quantity, type of food, combination of foods and schedules to increase caloric intake and compensate for increased energy consumption. According to the expert it is good to increase the intake of carbohydrates both daily Do exerciseboth the next day, to promote muscle recovery and reduce natural oxidative stress due to activity, as well as foods with a high biological and caloric value such as dried and dried fruit, cereals, legumes and oilseeds.

In addition, meal times also play a strategic role: in fact, yes training it is scheduled in the morning or in the afternoon, you need to have a full snack an hour and a half or two hours before. This will allow the body to have the time needed to start much of the digestive process and, at the same time, make available the energy to start the session and the essential elements for the post-workout muscle recovery phase. Otherwise, wait at least two hours for breakfast or lunch, especially if you need to eat foods high in fiber and long-chain carbohydrates, such as legumes or whole foods, as these slow down the digestive process.

Dr. Alessandra Petti explains: “In the days of Do exercise, the three main meals must be complete and balanced, both from the point of view of micro and macronutrients; therefore, you should start with a good amount of carbohydrates (cereals, rice, bread and potatoes) to give the right energy and protect the body from oxidative stress, thanks to its fiber content. It is then combined with proteins (legumes, tofu, oilseeds, quinoa) that act as an elastic and structural element, and the lipid component (oilseeds, nuts, extra virgin olive oil), another important form of energy reserve. . Of course, there is no shortage of vegetables, water and micronutrients. If necessary, it is possible to use supplements, which effectively compensate for deficiencies. Finally, think about the right amount of water; you should never forget to moisturize your body, especially before, during and after trainingto make up for what is lost through sweating and sweating. “

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