What does the body need and what weighs it down? Scientific evidence and expert advice on drinks and snacks to consume during physical activity
Physical exercise and correct nutrition are among the main pillars of well-being and healthy living for any person and at any age. Furthermore, those who regularly practice physical activity can take full advantage of the training program if they follow an optimal diet. There is much scientific evidence that has demonstrated an improvement in performance due to physical exercise in relation not only to quality and quantity, but also to the time at which drinks and macronutrients (carbohydrates, proteins and fats) should be consumed.
The information available through various means of communication can be misleading and often dictated by economic interests, practicality, and little attention to what is really good for the body to be in a good state of health and obtain a good athletic performance. The significant differences for those who regularly practice good physical activity compared to the general population are an increase in energy expenditure and a greater loss of fluids. The first must be compensated with an increase in carbohydrate intake and the second with a more abundant intake, especially of water and, to a lesser extent, other drinks. What has just been said is especially true during training, since the main objective is to reduce the amount of what the body loses: water, carbohydrates, and sodium.
It is wrong to take products or foods rich in proteins (protein bars, protein shakes) or amino acids, including branched-chain ones. Products rich in fat such as chocolate, nuts (walnuts, almonds, etc.) are also not recommended. During training, the body must not be involved in digestion, especially of products and foods rich in proteins and fats that are difficult to digest, and which generally do not provide sufficient quantities of glucose essential to provide ready-to-use energy muscles to perform physical work. Carbohydrates constitute the main source (substrate) of energy in high-intensity and therefore short-term muscular work, but at the same time, they also contribute to making the best use of fatty acids which, in turn, are the most important source of energy in long-term, low-intensity work.
The fundamental importance of carbohydrates in the nutrition of all athletes is due to their ability to guarantee the right level of blood sugar (amount of glucose in the blood) which is essential for maintaining concentration, coordination, and clarity, avoiding a reduction in performance capabilities, and provides a good reserve of glycogen (the only form of carbohydrate storage in the human body) in the muscles and liver. The reduction in glycogen reserves, a fundamental energy substrate, already limited in our body, is associated with the appearance of a sense of fatigue and a reduced ability to carry out high-intensity work, as well as helping to optimize prolonged activities.
It is essential to have the correct quantity of complex carbohydrates (cereals and derivatives, i.e., pasta, rice, bread, etc.), in the meals that precede (days-hours) the sporting commitment, and of simple sugars also close to and during training and race, especially if they last more than an hour. In this case, fresh and/or dried dehydrated fruit (apricots, sultanas, dates, dried figs, etc.), biscuits with a low quantity of fat (less than 10g/100g of product), savory muffins, crackers, honey should be preferred, fruit jellies, jams such as, for example, quince jelly, etc.
For hydration during 45-60 minute training sessions/competitions, it will be sufficient to drink only water, while for longer duration activities it is advisable to sip a hydro-saline drink that has characteristics similar to those commercially available for sports. This “do-it-yourself supplement” can be prepared with 30 grams of sugars per liter; just combine 750 ml of water, 250 ml of good quality fruit juice (at least 80% fruit), preferably apricot, sweeter and more pleasant on the palate, and 1 gr. of fine table salt which contains sodium (the only mineral that is lost in significant quantities with sweat).
In conclusion, it is important to consider both what to eat and drink before, during, and after physical activity in order to maximize performance and recovery. Always consult a professional if you have any questions about your individual nutritional needs during exercise.
*Dr. M. Lorena Tondi, nutritional biologist, teacher and food educator for the Italian Tennis Federation has co-authored scientific articles and popular publications on the relationship between nutrition and physical activity.
© ALL RIGHTS RESERVED