Nutrition in Sports

Running Alimentation

Nutrition

Nutrition is an important parameter for athletic success. The advice given is only indicative, as doing sports is above all about enjoying oneself. Beyond sports, these tips allow for maintaining a healthy lifestyle.

It is no longer to be demonstrated that the best diet for athletes is one in which meats tend to disappear and are replaced (advantageously) by fish and eggs. Of course, such a diet is based on green vegetables and starches. Here is where to find the essential elements for the body.

- Calories: Meat provides the most calories to the body, but by eating cereals (brown rice, millet, buckwheat, etc.), fresh fruits, and vegetables, the body will find enough calories to engage in endurance sports.

- Proteins: Eggs, skimmed milk, lean cheese, and soy are packed with high-quality proteins. Due to their consumption (1 to 1.5 g of protein per lost kg), vegetarian athletes must consume dairy products and eggs at least once a week.

- Iron: This nutrient is essential and is most easily found in red meat. However, soy replaces steak in this regard. But beware, fiber-rich foods (vegetables) diminish the benefits of this metal; that is why it is necessary to eat a variety of vegetables. Iron is also found in dried fruits (apricots, dates, prunes, raisins), cooked beans, and cereals. Ideally, they should be consumed with vitamin C-rich foods to facilitate their absorption by the body.

- Zinc: Chicken and fish are abundant in zinc. The latter helps eliminate carbon dioxide from muscles in full effort, increases the healing process, and strengthens the immune system. Beware, a vegetarian diet without fish or poultry does not provide the minimum required zinc content to the body.

- Calcium: 500 milligrams are required for the human body. They can be found by eating green vegetables (broccoli, calcium sulfate-treated tofu) or fish (especially shrimp and sardines).

- Vitamins A, B12, and D: Vegetarians may lack them unless they consume dairy products and eggs, enriched cereals, or cod liver oil.

- Carbohydrates: A vegetarian diet is rich in carbohydrates and is of high caloric value, which is why it improves athletes' endurance.

Healthy HDN diet: Sprouted seeds are very rich in vitamins and are a source of good quality proteins. In addition, they facilitate the assimilation of trace elements (zinc, copper, manganese, molybdenum, selenium), and minerals (calcium, magnesium). The main germs are:

- Watercress (a first-rate vitamin C dispenser).
- Mustard.
- Blue alfalfa (rich in vitamins A, C, O, and E).
- Chickpeas (rich in vitamin A, B, C, and E, mineral substances, and trace elements).
- Lentils (vitamins A and B, a lot of vitamin C, iron, and phosphorus).
- Mung beans (contains vitamins A, B, and C, as well as calcium).
- Flaxseeds (digestive ingredient for a grain-based diet).
- Wheat (rich in vitamins B, C, and E).

Some Trace Elements:

- Selenium: An essential trace element in humans, it is part of antioxidants: it protects cell membrane lipids against oxidation. It plays an important role in the metabolism of fatty acids in blood platelets. It interacts with vitamin E, which is also an antioxidant. It is involved in proper muscle function. The sources of selenium are milk, meats, and seafood.

Selenium plays a crucial role in all tissues of the human body, especially in cells of high metabolic activity such as the heart, liver, kidneys, and muscles which are, incidentally, the richest in selenium.

- Zinc is an essential trace element in humans, second only to iron. It has an important role as a catalyst in the body. It is a component of several enzymes and allows insulin to act with delay by slowing its release, thus increasing glucose tolerance. Zinc can be found in meats, seafood, cereals, fruits, and nuts.

Here are the essential HDN foods for a marathon runner:

- Carbohydrates: whole cane sugar, brown rice, bulgur wheat, millet, whole sourdough bread, dry beans, chickpeas.
- Lipids: one spoonful of wheat germ oil per day, one to two spoonfuls of cold-pressed sunflower or safflower oil per day.
- Proteins: one boiled egg per day, liver once a week, brain every two weeks, one spoonful of nutritional yeast per day.
- Fruits: at least two fruits per day.
- Raw vegetables: at least once a day.

Ce dossier présente des informations sur la Nutrition dans le sport.

Il présente un dossier spécial sur l'Alimentation dans le cadre du sport.


Ce dossier est composé de trois parties qui intéresseront les sports tels que le cyclisme ou la course à pied.

 • Combustible de l'effort

 • Compenser la perte d'eau

 • Alimentation du sportif

Alimentation

Ce dossier alimentation est complété par le Tableau des aliments, un outil de calcul du Poids idéal et un éclairage sur l'alimentation sur un 100 km avec l'exemple de préparation pour Millau. Pour les cyclistes, voyons l'exemple de Food for 200 km and beyond.