No to the draconian regime!

Soon the Olympic Games in Athens! And for the future champions, the path of victory goes through that of the stomach. The International Olympic Committee has just published a brochure of nutrition advice for athletes. A real bible to gorge cuts and medals ... Selected pieces.

Carbohydrates: good accounts make good friends ...

To help athletes eat well, the International Olympic Committee (IOC) has just published an "Athlete Nutrition" brochure. Even if you have not been selected for the Athens J.O., do not despair, by applying these tips to you the medals!

Rebooster body

As the IOC points out, many athletes limit their calorie intake in order to lose weight or body fat. Beware of the dangers of too much restraint, especially if you play sports. Thus, one rule should be retained: never lower than 30 Kcal per kilo of lean mass per day. Let us take the example of a woman who weighs 60 kilos, the weight of which consists of 20% fat: its lean mass is 48 kilos. It must therefore consume at least 1 800 Kcal. To know your calorie needs, you can calculate an approximation with our tool.

The full of proteins

Do not hesitate to ask your doctor or a dietician for advice.

The tricks to win

We will never repeat it enough, carbohydrates are the sportsman's fuel! In order to prepare for competition, the pasta diet has become a classic in the days before. To give some points of reference, a competition of more than 90 minutes will require a carbohydrate intake of 8 to 10 g per kg of weight per day during the three days preceding the test. For example, a footballer weighing 70 kilos will have to take between 560 and 700 g of pasta, rice, bread each day ... The day of the competition, it would ideally be consumed in the six hours before the effort about 1 to 4 g Of carbohydrates per kilogram of weight.

Do not forget to replenish his reserves after the test! In terms of recovery, the IOC gives some benchmarks that it is good to know

Of course, do not take any carbs. Cereals, rice, bread, pasta are among the most interesting.

With regard to protein intakes, scientists are still divided on the needs of athletes. Whereas a sedentary individual must swallow an average of 0.8 g per kg of body weight per day, an athlete's requirements would increase to 1.2 g or even 1.6 g per kg per day.

How to refuel? 10 grams are provided by

In addition, the time of taking protein seems important for optimal use by the muscles. Thus, they should be consumed just after the effort in an endurance test. On the other hand, for a test of strength, the catch should be done before muscular work.

Finally, it is difficult to go around all the tips to eat well for training or competition. But here are some unavoidable tricks to be sure to make a "perf"

And do not hesitate to seek advice from your doctor or a dietician, who will know how to assess your needs and help you improve your intake. As for food supplements, beware, most are ineffective or unnecessary.

Good luck to all the athletes selected for the J.O. and all the sportsmen!

Sources

Nutrition of athletes, working group on nutrition of the Medical Committee of the International Olympic Committee, July 2004.

2 eggs, 300 mL of milk, 30 g of cheese, 200 g of yoghurt, 35-50 g of meat, fish or poultry, 4 slices of bread, 400 ml of soya milk, 150 g of lentils >

Fruits and vegetables at all meals to fill up with vitamins and minerals At least three dairy products for calcium Drink a lot to compensate for water losses Especially no alcohol
< Br>