What diet for an athlete?

Many aspects are important when caring for an athlete:

• Food
• Energy, sleep and training
• Inflammation

In this article, we will talk about nutrition , particularly plants and proteins , as well as a very interesting natural technique that I recommend to many athletes that I consult: cryotherapy .

I) The Importance of Plants in the Athlete's Diet

A Rich Source of Micronutrients

In Western countries, fruit and vegetable consumption is often insufficient, including among athletes. However, their micronutrient needs are increased due to physical demands.

Plants, composed mainly of water, are an essential source of vitamins, minerals, fiber and antioxidants:

• Vitamins : Vitamin C (antioxidant), vitamin A and B vitamins are essential for the proper functioning of the body.
• Minerals : potassium (nerve transmission, muscle contraction), calcium (bone strength), magnesium, iron and copper (muscle and immune health).
• Polyphenols : more than 4000 antioxidant molecules contribute to cellular protection and muscle recovery.
• Fiber : regulates intestinal transit, increases satiety and reduces the risk of chronic diseases.

Benefits for Athletes

Fruits and vegetables play a crucial role in athletic performance and recovery .

1. Maintaining mineral levels

• Potassium : Water balance, nerve transmission, and protein synthesis. A deficiency leads to fatigue and muscle cramps.
• Calcium : prevents bone fragility and promotes muscle contraction.

2. Fight against oxidative stress

Intense exercise generates free radicals, increasing oxidative stress. Antioxidants in fruits and vegetables counteract these effects, improving recovery and reducing inflammation .

3. Improved blood circulation

Nitrates in beets and green vegetables promote the production of nitric oxide (a vasodilator), thus improving circulation and performance.

C. Optimize Your Antioxidant Intake

To cover increased antioxidant needs, it is recommended to vary your plant consumption as much as possible:

• Vitamin C : citrus fruits, kiwi, peppers, raw cabbage.
• Vitamin E : olive oil, oilseeds, avocado.
• Beta-carotene : carrot, sweet potato, apricots.
• Polyphenols : red fruits, cocoa, green tea, spices, etc.

It is best to alternate between raw and cooked fruits and vegetables to preserve vitamins.

II) Proteins: A Key Element for Athletes

1. Roles of Proteins

Proteins are essential for muscle building and repair . Composed of 20 amino acids, including 9 essential (i.e., those that must be provided by food), they perform several vital functions:

• Structure : muscles, bones, cartilage.
• Metabolic function : hormones, enzymes, transporters.
• Energy : secondary role in case of carbohydrate deficit.
• Immune system : production of antibodies.
• Satiety : regulation of appetite.
• Protein Requirements

Needs differ between athletes and sedentary people:

• Athlete : 1.2 to 1.6 g of protein/kg of weight/day (this requirement varies greatly depending on the sport practiced, the frequency, etc.).
• Sedentary : approximately 0.83 g/kg/day.

Protein deficiency can lead to muscle loss, decreased performance and an increased risk of injury.

2. Protein Sources

Proteins are found in both animal and plant sources. The quality of a protein is determined by its amino acid profile.

Animal proteins (complete sources)

• Meat , fish, eggs, dairy products: contain all essential amino acids and are well assimilated.

Plant proteins (often incomplete)

• Cereals (rice, wheat, corn): deficient in the amino acid lysine.
• Legumes (lentils, peas, soybeans): deficient in the amino acid methionine.

A combination of cereals and legumes compensates for deficiencies and provides a complete protein intake.

Some plant sources, such as quinoa, soy, and buckwheat, are complete proteins.

3.Digestion and Assimilation

Animal proteins have better bioavailability than plant proteins. Therefore, people following a vegetarian diet must increase their overall protein intake to compensate.

4. How to Optimize Your Protein Intake?

• Vary the sources
• Combine grains and legumes .
• Include oilseeds (nuts, almonds).
• Adjust intake according to physical activity .

III) The Benefits of Cold for Athletes

Exposure to cold has several benefits for athletes, particularly in terms of recovery and performance :

1. Improves blood circulation

When we are cold, blood flow increases to send blood to vital organs more quickly. Microcirculation is stimulated and cells are then properly nourished and drained, promoting venous return.

2. Significant action on weight

These include abdominal fat , toxins and cellulite , by making good fats circulate better.

3. Promotes recovery after exercise

The analgesic effect of cold has been known since at least 400 BC. Athletes use cold to recover more quickly from exertion and relieve tissue swelling, muscle and joint pain, etc.

• Regulates body temperature
• An increase in body temperature is one of the causes of body malfunctions.

I'm Valentina Timpanaro, a naturopath specializing in nutrition and micronutrition in Lyon. Convinced by the many benefits of perineal cryotherapy as an athlete, I integrate this method into my practice to optimize the recovery and well-being of my patients.

Conclusion

A diet rich in fruits, vegetables, and protein is essential for athletes. Antioxidants improve recovery and reduce inflammation, while protein supports muscle repair and performance. Additionally, exposure to cold can be a powerful ally for an athlete's recovery and well-being.

A varied and balanced approach is the key to optimized sports nutrition.