August 5, 2016 - The benefits of physical activity for maintaining a good state of health are known and it is absolutely advisable to continue doing physical activity even in the summer. After all, there are typically 'summer' activities such as fit walking, jogging or cycling. And some sports, swimming and tennis for example, wait for good weather to be able to 'come out into the open'.
Summer 2016, time for the Olympics. For many, it's also the time to imitate our Olympic athletes and experiment with new sports, both by the sea and in the mountains. But what is the most suitable diet?
We asked Manon Khazrai, nutritionist and teacher of the Degree Course in Food Sciences and Human Nutrition, what are the rules for correct sports nutrition in summer:
If the activity is not competitive - because in that case the intervention of athletic trainers is required for the evaluation of different parameters and the type of performance to be obtained - we can say that a balanced diet, based on lighter and easier to digest. Furthermore, during the summer it is preferable to exercise during the early hours of the morning, when the temperatures are cooler. It is essential to drink enough water to avoid dehydration: two liters of water a day are recommended for women and two and a half liters for men. To avoid dehydration, small amounts of water can be taken every 10-15 minutes while exercising. The dehydration process can lead to the loss of mineral salts such as potassium and magnesium which must be restored with the diet.
Is there a particular diet to follow?
We must not give up the Mediterranean diet, based on whole grains rich in fiber and with a low glycemic index, providing at least five daily portions of fruit and vegetables. Legumes and dried fruit must not be missing, including almonds and unsalted walnuts in limited quantities, given their significant energy intake. It is important to consume fish, especially blue fish, rich in fatty acids and omega 3 which have a beneficial effect on cardiovascular health. White meats should be eaten in moderation while as regards milk and derivatives, it is preferable to consume fresh cheese in small quantities and natural milk or yoghurt because they are less rich in simple sugars. To dress everything, the irreplaceable extra virgin olive oil, but always in moderation, given the high energy intake.
What foods to avoid instead?
The foods to be eliminated, or in any case to be consumed only occasionally, are those rich in saturated fats such as fatty meats and cheeses. Very heavy preparations such as stuffed pasta and industrial products containing trans fat acids are not recommended. These slow down digestion times and can increase LDL cholesterol, the so-called "bad", with consequent atherosclerotic process and risk of blood flow obstruction. In reality, the 'sportsman's diet' does not differ much from that recommended for the general population, however paying particular attention to hydration and the intake of mineral salts.
QSo, is it useful for those who play sports to take supplements?
Our body needs vitamins and mineral salts in small quantities and therefore there should be no need for supplements in case of good health. All you need to do is follow a varied and balanced diet. Almonds, for example, are an excellent source of magnesium. Fruits such as kiwis and bananas and all nuts are 'reserves' of potassium. Kiwis, like citrus fruits, are also rich in vitamin C. Spices are also excellent which, in addition to containing antioxidant substances, allow you to reduce the salt content in the diet with health benefits. So green light to the use of cloves, oregano, thyme, rosemary and sage. In special cases, however, the doctor will assess whether the person needs supplements. Never 'do it yourself': these substances must be introduced in the right quantities because their excess can be harmful to health, like their deficiency.
