Nutrition, Sport and Joints of Senior Sportspersons
With that objective in mind, the diet must be composed by the following: 50-55% of carbohydrates, 25% of fats (controlling the quantity of saturated fats and eating whenever possible unsaturated and polyunsaturated fats) and 15-17% of proteins. There must be 1.2 gr of protein per kg of weight for sportspersons. Sedentary lifestyle adults will have around 0.8 gr per kg of weight.
We must also choose food that has the neccessary quantities of vitamins and minerals required by this stage of life. Fruit, vegetables, fish, legumes, wholewheat cereals, and above all, drinking the neccessary amounts of water to keep the body sufficiently hydrated are vital. Calcium, iron, magnesium, zinc, C and E vitamins, and vitamins of the B group, must be present also in the daily diet.
Food texture must vary depending on each person’s needs. If there are chewing difficulties, purées or soft food become more important, but they must also have the same nutrition qualities. For instance, if there is a problem to chew certain types of meat, cheeses or similar food, protein can be obtained from eggs, boiled or steamed fish, yogourt, and soft cheese.
The ideal daily diet should include:
Dairy Products: yogurt, cow or soy milk, cheese (2 portions per day).
Cereals and flour-based food: pasta, rice, legumes, bread, cereals (4 portions per day).
Proteins: meat, fish, eggs, ham, turkey (2-3 portions per day).
Fruits: 3 portions per day.
Vegetables: 2 portions per day.
Dried Fruit: 1 portion per day.
Oil: 2 portions per day.
After every exercise session it is important to restore the spent glycogen, so it is important to take fruit or some type of fast-absorption carbohydrate. It is also fundamental to restore proteins in the first important meal of the day, preferably by eating fish as this food contains all essential amino acids, and little fat.
A balanced diet for people doing an hour of exercice every morning:
Breakfast: Bowl of fruit, cereals, skimmed yogurt, and dried fruits.
Late morning snack: Toast with jam or fruit and dry fruits or soft cheese with honey.
Lunch: Legume salad with rice, soy shoots and hard-boiled egg, apple compote.
Afternoon Snack: Fruit gelatine or soy milk and 1-2 biscuits, or fruit and yogurt.
Supper: Vegetables, cream, roasted fish, yogurt or fruit.