Over the past few years, Poles have become increasingly willing to incorporate physical activity into their daily lifestyles. This is a very positive phenomenon, as the number of obese people in our society, including obese children, is increasing year by year. As we know, a healthy lifestyle comes from above. Following the recommendations of the National Food and Nutrition Institute, presented in the form of a food pyramid, we can already see that physical activity is the foundation of a healthy lifestyle. A healthy, nutritious diet is an indispensable element of physical activity. Physically active people, not only professionals but also amateur athletes, must remember to prepare their bodies for training and allow for recovery. I'm not just talking about warm-ups and rest periods, but also about specific nutritional needs, which are different for physically active people and those who lead a sedentary lifestyle, yet essential for an active lifestyle to deliver health benefits.
What does a balanced diet for a physically active person mean in practice?
A physically active person has, in direct proportion to the amount and intensity of activity greater energy demand, meaning the number of calories in the diet. If you're trying to lose weight, increasing the caloric content of meals around workouts is less important, but it's still important. Too much calorie restriction can cause the body to draw energy from protein during exercise, which promotes muscle loss instead of building it. Less muscle mass slows down your metabolism, which consequently makes losing weight more difficult. If you don't exercise, it can even cause a rapid "yo-yo" effect, meaning weight gain beyond your starting body weight. It's important to note that not all calories are equal. Everyone has heard of the concept of an "empty calorie," meaning one that, in addition to providing energy, doesn't provide the necessary vitamins and minerals that an active person also needs.
Complex carbohydrates These are foods that release energy slowly and last longer, which is crucial for well-being and maintaining stable energy levels during and after exercise. People who engage in endurance sports (running, playing team sports, swimming, etc.) have an increased need for carbohydrates. The source of carbohydrates is crucial for health and good athletic performance. These should come from grains rich in fiber, vitamins, and minerals, such as quinoa, buckwheat, barley, millet, whole-wheat pasta, brown rice, and whole-wheat bread.
With the increase in physical activity, the need for proteinDepending on the type of training, more or less. People who primarily strength train (but not bodybuilders) will need about 1,6 g of protein/kg of body weight/day. Those who primarily exercise aerobically, such as running, swimming, or cycling, will need slightly less, around 1,2–1,5 g of protein/kg of body weight/day. Excellent sources of complete protein include dairy products, eggs, meat, and fish. A vegetarian diet, on the other hand, can also be complete for an active person and meet their protein needs, but meat should be replaced with vegetables and legumes such as lentils, chickpeas, beans, tofu, and qionoa and amaranth, which contain complete protein. Of course, these products are also recommended for meat eaters, because in addition to being a good source of protein, they are also a source of complex carbohydrates, another essential component of a complete diet.
When practicing sports, the demand for minerals, especially those lost in sweat, called electrolytes. These include sodium, potassium, magnesium, and calcium. A deficiency in these nutrients can lead to reduced training effectiveness, decreased muscle strength, decreased attention and concentration, and in extreme cases, even cardiac dysfunction. Natural isotonic drinks, such as coconut water or orange juice with water and a pinch of salt, are an excellent way to replenish lost electrolytes. Athletes also significantly increase their demand for iron (by up to 40%), which allows the blood to effectively deliver oxygen to the muscles and heart, improving fitness and preventing fainting. vitaminB vitamins are noteworthy because they participate in the metabolism of proteins, fats, and carbohydrates, as well as in the proper functioning of the nervous system. Dietary sources of B vitamins include animal products such as meat, fish, eggs, dairy products, legumes, and whole-grain cereals (e.g., quinoa).
Aneta Korzeniecka Clinical Dietitian