For all those who practice sport, or any physical activity, whether recreationally or competitively, food is one of the key points with a strong contribution to sports performance . Food is to sport what fuel is to a car. in order to cover great distances or to have more speed and agility, we need enough fuel - in this case, enough calories (energy) - to face the physical demand of the activity we practice. Thus, for those who practice sports, some contributions are added to the r ole of food as an indispensable factor in life, providing nutrients for the normal functioning of the organism: A good physical performance; Increase and replenish energy levels when needed; Correct muscle, water and electrolyte recovery. Nutrients and water needs are naturally greater in highly competitive athletes or in people who practice more demanding sportive activities. However, in general, particular attention should be paid to the following points. Before physical activity Prior to physical activity, priority should be given to eating foods rich in carbohydrates . Carbohydrates are nutrients that mainly supply energy and prevent the onset of early fatigue. For the pre-training/competition meal, the following should be preferred : Tubers; Cereals and derivatives, such as bread, rice, pasta, potatoes, breakfast cereals; Fruit, which contains a naturally present and rapidly absorbed sugar, fructose. It is still necessary to make adjustments to the pre-training / competition meal taking into account the time interval between this and the practice of activity: The closer the meal is to training/competition, the more importance should be given to the inclusion of simple, easily digestible carbohydrates in the meal, to prevent the occurrence of gastrointestinal complications. After physical activity Once the period of activity is over, it is essential to f avor the consumption of foods rich in protein : Protein is a nutrient with important functions in muscle development, muscle repair and micro-injury prevention. For the post-training/competition meal should be preferred : Meat, fish, eggs; Dairy products; Vegetable protein foods; Protein supplements, if necessary, and preferably combined with foods rich in carbohydrates. During training / competition When the period of physical activity extends beyond 60 minutes , it may be important to ensure the intake of simple carbohydrates , for example: Banana or other fruit, fruit purees, fruit juice, marmalade, cereal bars or even energy gels. Hydration Ensuring good hydration is essential before, during and after physical activity : To prevent dehydration; To delays muscle fatigue and the onset of injuries; To control body temperature; To maintains metabolic and energetic stability. Always remember Whether you simply want to be more active and healthy or become a more complete athlete, you need to plan your daily diet very well. This planning includes adjusting and personalizing the diet according to the daily routine, type of training, resting habits and individual clinical conditions. The above guidelines are general . A nutritionist is the professional who can advise individually on the best food options for each person and type / level of physical activity, in order to optimize performance and obtain the desired results. Author : Marta Magalhães Meet the nutrition clinical team from Hopsital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
