Regular sporting involves the need to provide larger amounts of certain nutrients. Increased muscular work is accompanied by increased metabolic changes and, consequently, higher energy requirements. Increasing the calorie content of the diet means increasing the supply of carbohydrates and fats.
Larger portions of cereal products, fruit and good-quality fats (olive oil, coconut oil, nuts or seeds) solve this problem. In the case of high physical activity, maintaining and building muscle mass requires the delivery of more protein. During endurance training, the demand for protein increases by about 50%, while at strength training - 100% or more. As a result, people doing sports need 1.2 - 2.0 g protein / kg body weight. Proper amount of protein will be provided by lean meat, fish, eggs, dairy products, legume seeds as well as nuts and some cereal products (a lot of proteins contain, among others, oatmeal, buckwheat and millet).
With the increase of physical activity, the demand for B vitamins, especially B1 and B2, which take part in the transformation of carbohydrates increases, also for vitamin B12 which participates, among others, in the metabolism of proteins and the production of red blood cells in the bone marrow.
The side effect of intensive physical exercise is the production of free radicals, which is why antioxidants, originating from fresh vegetables, fruits, tea, herbal infusions (eg roibos) and spices, play such an important role in the diet of athletes.
Adequate hydration of the body is necessary for the proper functioning of the entire body, including the muscles, nervous system and circulatory system. The more often and intensively we train, the more water we lose. Therefore water should be systematically supplemented, especially after training.