How about checking out some healthy eating tips for amateur athletes? Remember that, with the increase in physical activity, it is essential to make adjustments to your diet to improve performance, mood and results. Currently, there is a clear growth in events for amateur athletes, such as outdoor races, as well as the demand for the sport.
However, when building your eating routine, it is not ideal to base yourself on the diets of professional athletes. According to GoodBom Supermercados nutritionist, Gláucia Renata Balardini, the diets of professional athletes are much more restrictive.
“In the professional modality, nutrition is tailored specifically to each sport and objectives to be achieved. It also depends a lot on the moment and the championship calendar, being built with the total restriction of several products. In the case of amateur sports, it is possible to create a much more flexible menu.”
With this in mind, the specialist has put together some tips to help adapt the diet for those who are exercising regularly.
Healthy eating tips for amateur athletes
Always stay hydrated
Hydration is an essential pillar in the sports world. It goes beyond simply relieving thirst and is decisive for muscle performance and recovery.
“During sports, the body loses a lot of fluids through sweat, especially on hot days or during intense exercise. Therefore, to stay hydrated, it is recommended to drink water or sports drinks to replace the liquid lost through sweat. This strategy not only improves athletic performance, but also prevents problems such as cramps and fatigue”, explains the nutritionist.
Include anti-inflammatory foods in your diet
Exhausting, high-intensity training can cause oxidative stress in the body, which can increase the risk of muscle injuries, triggering an inflammation process throughout the body. Foods with anti-inflammatory action are good allies on an amateur athlete’s journey. Some alternatives are: sardines, salmon, avocado, onion, garlic, ginger and turmeric.
Count on the carbs
Carbohydrates, popularly known as a diet villain, are an indispensable source of energy, especially during intense training. The substance not only helps with mood, but also accelerates muscle recovery, delays fatigue and helps preserve the immune system. Therefore, it is necessary to have it as part of your diet, even when trying to lose weight”, concludes the expert.
Nutrition, as a fundamental piece, must be appropriate according to each athlete’s objective, and each person’s body. Therefore, it is always recommended to seek out a nutrition professional to answer any questions and have a personalized diet.
