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Food plays a key role in sports performance and muscle recovery, hence it is so important to provide a joint and complementary service of personal and nutritionist coach in Madrid.
A professional who provides such a service will help you adjust macronutrients much better (Adjust proteins, fats and carbohydrates) to the type of training you perform, optimizing energy and contributing to a better regeneration of your muscle tissue. Are you interested in this topic? Well, then we give you some brushstrokes so that you have some basic aspects clear.
What role do proteins, fats and carbohydrates play on training?
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- Proteins: They are fundamental for regeneration and muscle growth. Although they are not the main source of energy, in caloric deficit they can also be used as fuel. Adequate consumption is totally necessary since it favors protein synthesis and reduces catabolism.
- Fats: It is a great energy source to perform low at moderate intensity exercises and for hormonal regulation. They should not be eliminated from the diet although they enjoy bad reputation since we talk about “good” fats, that is, those that provide essential fatty acids that contribute to the transport of fat -soluble vitamins (A, D, E and K).
- Carbohydrates: They are the main source of energy for the body, especially in high intensity and resistance exercises. They are stored in glycogen in the muscles and liver. An adequate carbohydrate consumption prevents early fatigue and improves performance.
How to distribute each group based on your training?
1.- Strength training:
Both in the training of professional athletes and in the most moderate strength training in which it seeks to improve the general toning of muscle groups, it is important Adjust proteins, fats and carbohydrates as follows: 40-50 % carbohydrates; 25-35 % proteins and 20-30 % fats.
Here you must keep in mind that the macronutrient you need most are the Proteins To achieve a good muscle recovery, prioritizing the consumption of lean proteins (chicken, fish, eggs), followed by complex carbohydrates (rice, quinoa) and healthy fats (avocado, nuts).
2.- Resistance training:
People who train to make marathons or, in general, career, cycling or background swimming must distribute macronutrient intake as follows approximately: 50-65 % carbohydrates; 15-25 % proteins and 25-35 % fats.
In these cases, it is important to eat a good dose of Carbohydrates that provide energy to face that type of training that is hard and extends a lot in time (pasta, potatoes, fruits).
3.- TRAINING AT INTERVALS:
Some training plans such as those developed in Crossfit or Hiit or Tábata training have intensity peaks that benefit from the following macronutrient distribution: 5-55% carbohydrates; 20-30% proteins and 20-30% fats.
If you practice crossfit or train at intervals, we recommend that you distribute the intake of proteins, fats and carbohydrates in such a way that you prioritize the sustained energy carbohydrates (oatmeal, legumes), quality proteins and healthy fats.
In this approach to how Adjust proteins, fats and carbohydrates You must keep in mind that personal aspects such as lifestyle, age, sex … are determining. And they are both to establish the type of training that suits you most in function of your objectives as well as the nutritional guidelines that best complement it. Luckily, you can leave it from the hand of the team of Fitness & Coach.
