Recommended foods for athletes (i)

The nutritional status of the athlete will depend on the consumption of foods that provide the necessary nutrients to meet the demands of a regime of intense physical and mental demands, allowing him/her to have the strength, endurance, mood and concentration necessary to successfully face the most rigorous training and competitions.

In order to prepare an athlete's diet, it is necessary to know the relationship between foods and the nutrients they provide, as well as the main characteristics that make them valuable, if they are consumed properly. The following is a description of some of the nutritional qualities of the foods most commonly used in the diets of amateur and professional athletes.

Whole wheat bread

Whole wheat bread is an essential food in the athlete's diet and can be included in every meal from breakfast to dinner. When the amount of sufficient daily bread portions is not planned and it is replaced by foods rich in proteins or fats, the caloric profile of the diet is unbalanced, and it is no longer healthy, with negative repercussions on the athlete's performance.

Celiac or gluten intolerant athletes should replace wheat bread with another type of bread that does not contain gluten, or make other adjustments in the diet to ensure the necessary intake of foods rich in complex carbohydrates.

Main nutritional characteristics of whole wheat bread:

• Whole grain bread contains about 49% complex carbohydrates, in the form of starch.

• Each serving of 50 grams provides 129 kilocalories.

• It contains 8% protein (wheat gluten), with a slightly limited biological value, however, when consumed with other foods, such as milk, eggs, meat or legumes, significantly improves the quality of its protein.

• Its fat content is very low, about 0.7 grams per serving of 50 grams.It contains no cholesterol and the content of refined sugars is also low. q It is a source of minerals such as calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus and selenium.

• Contains several b vitamins such as: vitamin b1, vitamin b2, vitamin b3 equivalent, vitamin b6 and vitamin b9. It also contains vitamin e.

• The content of these micronutrients in bread depends on the degree of extraction of the flour and whether the dough has been enriched during the process of elaboration of these substances.

Pasta

Pasta is an excellent food in the diet of athletes, both in the regular diet for training days and in the specific pre- and post-competition diet. It is recommended that at least the pre-competition dinner and the day of the competition include complex carbohydrates, such as pasta, foods capable of being transformed into energy gradually.

The consumption of pasta is totally contraindicated for celiac or gluten intolerant athletes, except for those pastas that are specifically made without it. Main nutritional characteristics of pasta:

• Pasta contains 75.8% complex carbohydrates, in the form of starch.

• Each 70-gram serving of pasta provides 263 kilocalories.

• It contains 12% protein (wheat gluten).

• Their fat content is low and they do not contain cholesterol.

• Pasta contains minerals such as calcium, iron, magnesium, zinc, sodium, potassium, phosphorus and selenium.

They contain most of the b vitamins: vitamin b1, vitamin b2, vitamin b3 equivalent, vitamin b6 and vitamin b9. All these vitamins are sensitive to high temperatures and therefore suffer losses during cooking processes.

Rice

Rice contributes very effectively to the caloric intake in the athlete's diet. It can be prepared alone or combined with other foods, making it possible to prepare a wide variety of attractive dishes that can include vegetables, meat and fish. Rice can also be used to make very nutritious desserts such as rice pudding.

Rice does not contain gluten, so it can be consumed by people suffering from celiac disease or gluten sensitivity.

Main nutritional characteristics of rice:

• Rice contains 86 % complex carbohydrates, in the form of starch.

• Each 70-gram serving of rice provides 267 kilocalories.

• It has 7% of proteins with a limited biological value, which increases considerably when served with legumes, meats, eggs and milk.

• It contains appreciable quantities of vitamins and minerals, however, in practice, its refinement and polishing reduce up to 50% of its mineral content and 85% of the vitamins of group B.

• It provides minerals such as calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus and selenium.

• It also provides vitamin b1, vitamin b2, vitamin b3 equivalents, vitamin b6, vitamin b9 and vitamin e.

Potatoes

Potatoes are an easily digestible food, when prepared boiled with skin and little water. They can be offered especially in main meals, in the form of mashed or served whole, seasoned with olive oil, accompanied with onion, etc. Other forms of preparation that require fats, such as fried, sautéed and in omelets, should be restricted or even avoided.

Main nutritional characteristics of potatoes:

• In their composition there are complex carbohydrates (starch) and simple carbohydrates (glucose, fructose and sucrose).

• Each portion of 170 grams consumed provides 135 kilocalories.

• It is an important source of vitamin C, vitamin B6 and potassium.

• It provides other vitamins and minerals in smaller proportions, such as calcium, iron, iodine, magnesium, zinc, sodium, phosphorus and selenium; vitamin b1, vitamin b2, vitamin b3 equivalents, vitamin b9 and vitamin e.

• During the cooking process, high percentages of vitamin c, vitamin e and also of group b vitamins, all of which are very sensitive to the high cooking temperatures, are lost.

Breakfast cereals

Breakfast cereals are a highly energetic and nutritionally complete mix. They can be included in the athlete's diet at any meal throughout the day. Breakfast cereals are obtained from various cereals, mainly wheat, corn, rice and oats. Sugar, honey, caramel, malt, malt, chocolate, powdered milk, nuts or dried fruit are added. The wide variety of ingredients, flavors, shapes and nutritional characteristics allow satisfying the most diverse tastes and needs.

Main nutritional characteristics of breakfast cereals:

• They are mostly composed of carbohydrates (about 84%).

• Each 30-gram serving provides about 113 kilocalories.

• They provide about 7% of proteins of intermediate quality.

• They provide low levels of fat.

• They are usually fortified in several vitamins: vitamins b1, b2, b3, b6, b9, b12 and d. They are also enriched with iron, calcium and magnesium.

Maria cookies

Crackers are suitable as an intermediate meal (mid-morning and snack). Those filled with cream should be avoided, due to their high fat content.

Main nutritional characteristics of maria crackers:

• In their composition there are complex carbohydrates (starch) and simple carbohydrates (sucrose, glucose, fructose, etc.). Each serving of 45 grams consumed provides 203 kilocalories.

• They contain 7% protein (wheat gluten), minerals such as calcium, iron, magnesium, zinc, sodium, potassium, phosphorus, and selenium; they also contain vitamin b1, vitamin b2, vitamin b3 equivalents and vitamin b6.

• In the market you can find cookies with very varied compositions due to the enrichment or fortification in certain nutrients, such as vitamins a, d and group b; minerals or fiber.

Legumes

Legumes are very complete foods, since they have practically all the nutrients. They are rich in complex carbohydrates, contain appreciable amounts of fiber, minerals and vitamins. In addition they are an excellent source of proteins of very good quality. Another important characteristic is that they have very low levels of fat.

Main nutritional characteristics of chickpeas:

• A 70-gram serving of chickpeas provides 261 kilocalories.

• Chickpeas contain 19.4% of proteins.

The fat content of a 70-gram serving of chickpeas is as follows:

• Total fat: 3.5 grams

• Total saturated fats: contains o