Nutrition and Sport!

As we well know, a healthy diet represents the basis of a correct lifestyle and allows our body to function at its best. Physical exercise and sporting activity are also fundamental for maintaining psycho-physical balance and for safeguarding both short and long-term health. In the sporting field, where energy demand is aimed at improving performance, correct nutrition can become of great help and in many cases is an integral part of the athletic preparation itself.

First of all we must keep in mind that there are different types of sport and that, depending on the one practiced by each individual, different nutritional and energy needs are identifiable.

Aerobic sports, also called resistance or "endurance", are what we define as high energy expenditure. This is low intensity physical activity, which requires a breathing rate that is not too high but which must be maintained for long periods of time (for example jogging). Those who practice this type of sport need large stores of carbohydrates in the muscles to provide the essential energy during prolonged efforts. To maintain good muscle mass, a moderate additional dose of protein is also necessary, but only in athletes who practice long-term training 2-3 times a week, in addition to competitions. Precisely due to the high energy requirement required, it is necessary to pay close attention to nutrition before, during and after training/competition, to promote the effectiveness of training.

Anaerobic sports, also called "power" sports, are those that require intense effort in a short period of time. Typical examples are fast running (100 metres), weight lifting and heavy athletics. For these activities, greater attention to protein intake is necessary as proteins promote the development of muscle mass, but also its regeneration: strength sports in fact determine a certain degree of muscle "stress and damage". A good amount of carbohydrates must not be missing, without which the body would be forced to eat into its protein reserves. Obviously, for a complete diet, fat intake is also important! These macronutrients must therefore be taken in adequate quantities so as to support the physiological functions of our organism, but clearly avoiding the excess which would accumulate as adipose tissue.

In reality, all the activities carried out throughout the day (walking, doing household chores, studying, working, etc.) imply a certain use of energy by the organism; however, carrying out a specific sporting activity regularly (running, swimming, dancing...) increases daily energy expenditure, determines better metabolic efficiency by mobilizing substrate reserves (especially lipids and carbohydrates), changes body composition and increases the efficiency of the system muscular and cardiorespiratory.

Physical exercise involves the loss, through sweat, of water and mineral salts which must necessarily be replenished through proper hydration and a diet suited to the needs of each individual. Correct nutrition certainly represents an essential aspect for achieving optimal physical shape, allowing us to take in all the nutrients useful for carrying out physiological functions, promoting an increase in muscle mass, optimizing physical work and finally replenishing losses due to physical stress and athlete's mind. Therefore, it is very important to acquire the right awareness regarding the food choices we make every day.

For an accurate and personalized definition of your energy needs, it is always advisable to consult a specialist (doctor, dietician or nutritionist). It is important to keep in mind that inadequate caloric or nutrient intake can compromise physical strength and resistance to fatigue, create metabolic alterations that are unfavorable for growth and muscle tone, thus damaging the quality of performance, growth (in children and adolescents) and health in general.

It should be underlined that there are no "magic" foods capable of improving sports performance, but there are only good or bad eating habits: A healthy and balanced diet is characterized by the quality, quantity and frequency with which we consume certain foods.

It is clear that linking "eating well" with regular physical activity brings a series of advantages, first of all the activation of the metabolism : this means having an organism that works at full capacity in the consumption of calories, in the elimination of toxins, in the repair of damaged tissues, in mental speed and brilliance and in the ability to express oneself physically.

Here are some simple tips that can help you build good habits:

• Consume fruit and vegetables every day to promote an adequate intake of mineral salts, fiber and vitamins;
• Allow 2-3 hours to pass between meals and training;
• Drink before, during and after sporting activity;
• Choose healthy foods: with quality ingredients, without preservatives or additives or other potentially harmful substances!
• Give yourself time to recover and rest

IoBoscoVivo products are all functional, organic foods and prepared with excellent quality raw materials! Precisely because of these characteristics and the supply of fibre, proteins and vitamin D they are all healthy foods and fit perfectly into a varied and balanced diet!!