Sporty women, attention to diet

The practice of sport, especially in women, must be accompanied by an adequate intake of vitamins and minerals.

More or less intense workouts without also following an adequate diet, rich in minerals and vitamins, can subject the body to excessive stress.

It is the cry of alarm of the American College of Sports Medicine: women who practice a lot of sport and do not control their diet, can incur, in the long run, eating disorders, amenorrhea and osteoporosis.

It depends on the fact that, in general, sports people favor a protein diet, with often insufficient intake of carbohydratesfats and vitamins. The first rule, therefore, to benefit from physical activity, is to start practicing it gradually keeping an eye on the table.

When and how to eat

If we are about to go to the gym, to play a game of tennis or the daily run it is better not to weigh down the digestion: the meal, based on carbohydrates, vegetables and fruit, should be consumed at least 2 and a half hours before.

After training, wait at least half an hour before eating something, choosing between seasonal fruits, dehydrated fruit or fruit juices.

Any sport involves an expenditure of water and mineral salts, which must be replenished. Pineapple juice and tomato juice are the most suitable for recovering quickly. There are no limits to the consumption of natural water.

For weekend sportsmen

When you can only dedicate the weekend to your favorite sport, it is very likely that the choice falls on a morning workout. In this case, breakfast must be calibrated.

An example? A cup of semi-skimmed milk, a couple of thin slices of bread, preferably wholemeal or oats with a light layer of jam and a fruit.

Here’s what to pay more attention to

The strain on an active body can reduce magnesium levels in the blood, resulting in muscle cramps. But a deficiency of this precious mineral, which promotes energy production, can also be caused by an excess of simple sugars or proteins.

Where to find magnesium in foods? In green leafy vegetables, nuts, legumes and bananas.

Even the stocks of B vitamins, necessary for cells to use the available carbohydrates correctly, tend to drop in those who do sports with a certain frequency.

That is why it is necessary not to miss vitamins B1, B2, B6 and PP (niacin). The most common foods that contain them are whole grains, walnuts, almonds, egg yolk, legumes and cabbage.

A deficiency of calcium, a mineral that intervenes in neuromuscular functions, in addition to being responsible for osteoporosis, can cause amenorrhea, that is, disappearance of the menstrual cycle, a phenomenon not uncommon among women who practice sports.

Calcium is recovered with milk and its derivatives but also by adding sage and rosemary to dishes.

Finally, in the ideal diet of those who consume a lot of energy with physical activity, zinc (present in oysters, milk and meat) protective of the muscles, and vitamin C, which promotes the absorption of iron and helps to keep the muscles subjected to constant commitment in shape.

Vitamin C is mainly present in kiwi, citrus fruits, currants, parsley and peppers.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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