Depending on the type of physical activity, sport and stress different muscle fibers and energy sources are used.
In general we can say that:
- In rest conditions 87% of energy comes from fat and 13% from the sugars.
- During an exercise of medium intensity and / or medium duration the energy is supplied for the 50% from fats and 50% from sugars
- During a very high intensity exercise and short duration the energy is supplied almost entirely from glycogen (approximately 100%)
- During prolonged exercise and high intensity 70% of the energy comes from fat and 30% from the sugars.
Is there a diet for the sportsman?
Food provides the energy needed to face any kind of daily activity. Even more so, when you do sports proper nutrition allows our body to tackle the sport in the best way. That’s why the power of the athlete is differentiated according to the sport you practice, but also according to their sex, age etc.
- Carbohydrates should represent 60-63% of the energy “added” with meals; prefers complex carbohydrates. Simple sugars should not abound: more simple sugars assume more insulin is produced and the result will be the so-called “low blood sugar” during sports performance.
- Lipids: 25% of total energy. It is true that the athlete often does not have a very developed lipid mass, but this is essential especially in lasting sports, it is important to take an appropriate amount of good quality lipids.
- Protein: 12-15% of total energy. There is a big cliché about the proteins in the sporting world. It is true that athletes need more protein than someone who does a sedentary lifestyle, but nowadays we already assume a higher quantity of protein than our real needs, so very often the athlete does not need to assume an amount of protein foods higher than normal or to use, worse yet, integrators (which do nothing but weigh the kidneys down!).
- Water, minerals and vitamins: as you well know, during any sports activity you tend to sweat, and it means losing some of the water and minerals of our body. For this reason is important, especially for athletes, be always well hydrated and taking fruits and vegetables every day. Vitamin supplements, minerals and energy should be taken with caution and when there is a true need, as a proper nutrition alone can provide everything an athlete needs!