Sports belong to summer and favorable weather can bring a much higher percentage of people to the activities than when it is autumn or winter. But summer is not just about pleasant conditions, although our country is in a temperate zone. Tropical temperatures during June, July and August place much higher demands on the human body, which grows rapidly with increased load, sweating and muscle strain. Do you know how to adjust the diet accordingly? Do you know what vitamins, minerals and other food supplements the body needs to supplement in larger amounts than with the "normal" regimen? If you are unable to increase performance, suffer from injuries and take time to recover from exertion, nutritional adjustment and supplementation are probably the key to success!
The various ridicule in the style of "sport for permanent disability" from people who are not related to movement and an active lifestyle sounds terrible. We can think of anything about them, but a small message can be found in this saying, honestly. Many enthusiastic athletes and active people can unknowingly make mistakes unfortunate for overall physical performance in the long run. And during the summer, due to the easy loss of many minerals and other substances in the form of excessive sweating when the sun burns into you on a bike path or running oval, it is good to focus on proper nutrition in sports, as well as drinking. Sport itself, despite summer sweating, accelerates metabolic processes in the body. This applies to you and all other athletes. What do we mean by that? Let's take it nicely in order…
Only in the first place vitamins, minerals, trace elements… and especially the drinking regime!
Dietary supplements are an integral part of quality sports performance, and if we imagined their pyramid, its basis, the basis on which everything stands, will be a group of vitamins and minerals that are key to the supply of muscles and tissues. During demanding summer activities, you should never forget the supplementation of vitamins C, E, D3, K2 and also the B vitamins, which ensure the metabolism of carbohydrates, proteins and the functioning of metabolism.
Then there are the minerals - large parts of them can be a little inadvertently rid of the body by excessive sweating. A classic summer problem for every athlete. Pay special attention to minerals, especially magnesium (ideal forms are citrate, fumarate). It is one of the most important elements in the body, indispensable for proper muscle contraction. You will feel its lack not only in the form of cramps, but also in increased fatigue. Magnesium is one of those minerals that is literally leached out of the body during sports. Zinc, a mineral that is absorbed in the form of organic salts, ends up in a similar way - we are not able to absorb it in the form of oxide or other inorganic salts. The citrate form guarantees quality absorption into the body. Zinc contributes to the normal metabolism of acids, bases, carbohydrates, macronutrients and is favorable for normal protein synthesis.
Not only the correct distribution of all vitamins and minerals throughout the body will ensure a proper drinking regime, a completely inseparable matter for summer sports, because hydration alone will start your performance, support metabolism and thank your kidneys and other organs. In summer, generally drink at least 2.5 liters of fluids a day, ideally beverages around 16 ° C than iced beverages, which can cause heat shock and stomach cramps (as well as sweets). You can also achieve a drinking regime and balance the body's mineral balance by drinking ionic drinks. But everything in moderation.
What to eat during summer sports? What before and what after?
The diet itself in sports is one huge topic, which is also inflated by the popularity of nutrition counselors and coaches, where everyone wants to be right. Beginner athletes are often completely desperate that they will often receive three different recommendations from three different sources. However, there are basic rules that everyone agrees on - you should definitely not try to give great performances on an empty stomach and vice versa with a full stomach. Before the sports load, plan only a lighter variant of breakfast or snack, such as a yogurt drink or cocktail with fruit, milk semolina or rice, vegetables, fruit. After physical activity, treat yourself to something lighter again and prepare a full-fledged meal with a good supply of protein and a smaller amount of healthy fats after an hour of rest. Where to find good proteins - proteins? Of course, you can also supplement protein, but such eggs, quality meat, Greek yogurt, peanuts, beans or quinoa are excellent and purely natural sources of protein.
How do competitors and professional athletes eat? Something for inspiration: “Cyclists-competitors have breakfast around eight o'clock and their diet consists mainly of cereal flakes with milk or yogurt, fruit and jam or honey. The morning menu also consists of wholemeal bread with butter and jam, honey or chocolate spread, or with ham and cheese. They drink tea, coffee and juice. Eleven o'clock is followed by a light lunch, which usually contains pasta, most often with tomato sauce, or rice prepared sweetly. Dinner again consists of pasta in various versions, rice, lean meat, mostly poultry, vegetable salad with olive oil, fruit and often a sweet cheese dessert with fruit” says one of the national team coaches.
Sports nutrition as an integral part of striving for good performance
The body, which you place high demands on at the same time in high temperatures, also needs a lot of other nutrients not only for the performance itself, but also for regeneration. If you're new, there may be a problem with a little knowledge. What to take, in what form and for what purpose. Let's take it according to the three phases that make up the whole sports performance or training - BEFORE, WHEN and AFTER the activity.
Before you go sports, make sure of one thing - the more intense the exercise awaits you, the richer the carbohydrate diet should be. The same goes for minerals because, as we have already said, they wash out when sweating excessively. A quality multivitamin and multimineral can also be a choice. Whey protein is one of the pre-workout supplements. Whey can offer a great spectrum of amino acids, high biological value and a good compromise between price, quality and at the same time extremely easy preparation.
What to use directly during exercise? The more intensely you work, the more you have to receive energy! Athletes often use gels, simple carbohydrates that are suitable for every 20 or 30 minutes. Caffeine is also great. Its ability to reduce perceived exertion and help delay fatigue can make longer workouts and racing performances more bearable. Beta alanine is on a similar level of effectiveness, a popular supplement especially for endurance athletes who need to delay fatigue as much as possible.
So now, you finally have after exercise - what to take as supplements now? Reach for minerals again, include the branched-chain amino acids BCAA, L-glutamine and L-arginine. Thanks to them, you will start a functioning regeneration of the organism and prepare faster for further performances. And even if you feel that you have reached the bottom of your capacity during exercise, do not overdo it unnecessarily with the doses of individual supplements, simply follow the recommended dosage, because it does not always apply, the more the better. For example, overstimulating the body could negatively affect your sleep, which is also key to proper regeneration.