What is the diet that should be followed by those who exercise regularly? –

What should a person who plays sports, even with intense workouts, eat every day?

he answers Andrea GuiseliDirector of the first level of the Master’s in Food Science and Applied Dietetics, Unitelma Sapienza, Rome (Go to the forum)

I summarize what we wrote in “Guidelines for a Healthy Diet.” The diet of those who go in for sports does not differ, if not in quantity, then from the diet of the general public. But some precautions are needed. For each of us, it is preferable to divide the total daily energy into Five meals, including three mains and two snacks. For those who need more energy, this distribution is essential, as it avoids overloading the digestive system with large meals and provides a sufficient amount of energy, both during training and during the day. The scheme that should be taken as an example is the following.

Breakfast (20% of the daily energy)Do not experience physical exertion on an empty stomach. If training takes place in the morning, breakfast should be eaten at least 1-2 hours before the start of the activity. What do you consume? Easily digestible foods rich in carbohydrates (simple and complex): bread, rusks, dry biscuits, cereal flakes, simple baked sweets, jam, honey, fresh fruit. Preferred drinks are water, fruit juices, tea, herbal teas and milk if well tolerated.

Snack (5-10% of daily energy): foods rich in complex and simple carbohydrates and hydration.

Lunch (25-35% of daily energy): If followed by training, it should be easy to digest, rich in carbohydrates, and consumed at least 2-3 hours before. pasta or rice, served with light sauces or with oil and grated cheese; A portion of vegetables (preferably cooked) and fruits and a small portion of a baked dessert. If the interval between lunch and sports activity is at least 3-4 hours, a portion of meat or fish, steamed or boiled and seasoned with a little oil, can also be added.

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Snack (5-10% of daily energy): If it precedes physical activity, it should be easy to digest and rich in both complex and simple carbohydrates.

Dinner (25-35% of daily energy): Dinner or lunch after a sports commitment should be complete and “refreshing”. pasta or rice, preferably added to vegetable and legume minestrone, seasoned with oil and grated cheese; a portion of meat, fish, eggs, cheese or legumes; Vegetables and fruits should not be missing and perhaps also part of the dessert or ice cream.

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