Nutrition And Summer Sports

Authentic athletes do not give up training at any time of the year and love; to keep fit even during the holidays, especially in summer.

Exercising outdoors is great, but doing it in hot weather requires some preparation, especially regarding hydration and nutrition.

As with clothing, the arrival of heat should also make us change our eating habits; making us opt for light foods, but without neglecting the supply of valuable nutrients that; particularly for an athlete, are of fundamental importance for health and performance Sports.

Nutrition and Summer Sports -


Hydration is vital throughout the year but becomes essential when the temperature rises. In addition to increasing the average intake of water (without gas); we can stay hydrated by consuming the appropriate amount of seasonal fruits and vegetables and occasionally adding centrifuges to integrate; in addition to liquids, also mineral salts. And vitamins and counteract cramps and pressure drops.

The increase in hydration should not be limited to the day you play sports but should be constant every day. To be sure of being well hydrated; it is essential not to wait to feel the urge to drink since; the stimulus is the signal that the body sends us to say that we are dehydrating.


A good intake of carbohydrates is essential for athletes; both because they provide energy for performance and because they are essential for post-training recovery.

Carbohydrates are the basis for restoring glycogen stores in the muscles. Also, read The importance of carbohydrates for those who practice sports.

Seasonal Fruits and Vegetables

Among the most suitable fruits to rehydrate; watermelon is the master with a percentage of 95% water, but melon, peaches, grapes, pineapple, and apples are also excellent.

It is also excellent in combination with remineralizing vegetables such as celery; beets, carrots, courgettes, and fennel in preparing fruit and vegetable extracts and juices, but also in fresh summer salads.


Too much sodium can cause high blood pressure and water retention; but taking too little can also have unpleasant side effects like nausea; cramps, and headaches, especially if you play sports on hot summer days.

The sodium necessary for an athlete’s well-being can be taken safely; by following a balanced diet in which there are vegetable soups with the addition of whole grains; juices, and fresh centrifuged fruits and vegetables. When choosing the salt to season food, opt for natural sea salt.

Nutrition and Summer Sports -

Slim down

First, we must disprove the legend that sport is used to lose weight. Of course, with the practice of a sports activity, you spend energy, even considerable amounts. Still, physical exercise is not enough to lose weight if you do not combine it with a correct diet.

It is enough to think that to lose a kilo of fat; it would be necessary to walk about 150 kilometers on the flat. However, it is also true that physical activity helps maintain the weight achieved after a diet.

Before the Activity

It is advisable to prefer foods that provide high amounts of energy with a minimal compromise for the digestive system.

The contribution of carbohydrates (the most important) must be ensured by foods rich in easily digestible starch; well-cooked bread, biscuits, breadsticks, crackers, pasta, rice, and straightforward sugars such as glucose that is used faster through the muscles. The preference for simple sugars or starches must be related to the shorter or longer duration of physical exercise; starches are relatively slow to absorb and use; simple sugars, especially glucose, very quickly.

For fats, vegetable oils and raw butter are preferred.

The protein ration should be covered mainly with animal proteins of high biological value; (skimmed meat and fish, eggs, milk, and cheese).

In training; nutrition plays a significant role and must be gradually adapted to the nutritional needs modified by increased muscle work.

Therefore, it must be balanced and quantitatively more significant in proportion to the specific needs of the subject.

The nutrition of an athlete during the training period is sufficient when; after the initial phase of the training period, the weight remains constant; regardless of the degree of muscular work of the athlete.

The Diet Should Be Divided Into Three or Four Main Meals

Breakfast should already provide around 25% of the daily caloric ration. It should be noted that the casein in milk forms; a voluminous precipitate in the gastric environment if milk is drunk with coffee; (formation of complexes made up of tannins and proteins). Therefore, the athlete should avoid coffee, who, in any case, could ingest the coffee himself, perhaps immediately after waking up.

Instead, milk should be consumed accompanied by various cereals (bread, biscuits, or others) with butter, honey, or jam. At the end of breakfast, a ripe fruit.

The last meal before the competition should be significant but digestible and should be consumed; at least three to four hours before the event.

This law of the three hours, enunciated by Fr. Mathieu, must be respected. Too copious a meal, consumed too close to the competitive event; leads to hyperemia of the abdominal organs, which causes a reduction in muscle blood flow and the brain.

The last meal before the competition must contain a plate of pasta or rice or boiled potatoes; one or two biscuits or well-cooked bread with butter, honey, or jam; a portion of veal, salted and cooked on the grill or in a pan with as little fat as possible; a salad with oil and lemon; fresh and ripe fruit in abundance.

Before the start of the competition, it is recommended to drink water and sugar, which can be easily used. To do this, you should drink every 60-90 minutes 125-250 ml of natural fruit juices; not cold, with the addition of fructose or honey. However, any hire must be suspended at least half an hour before the race.