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"Physical activities are essential for good health", so says Italy's National Nutrition Institute. "Our body is made for movement and effort: if we do not exercise it, our fitness will be damaged." A correct choice of foods is fundamental if we want to perform well in sports.
Olive Oil for sport activities: Nutritional Suggestions Caloric requirements: La consommation énergétique dans différentes activités est exprimée en nombre de calories par heure par Kg de poids corporel :
In practicing a sport, proper water balance in the body is very important: usually it is maintained that for each calorie expended the body must ingest 1 ml (0.03 oz) of water. In sports, a person expending 3,000-3,500 calories daily will ingest 3-3.5 liters (3.2-3.7 qt.)of water; taking into account that 1-1.5 liters (1.1-1.6 qt.) of water may come from food, the remaining 2 liters from beverages, including water. During post-sports recovery, easily digestible food helps to rebuild the energy and plastic reserves that have declined, by eliminating the "fatigue toxins". During this phase the athlete must continue his balanced diet to maintain optimal weight. |
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Every kind of physical activity, including sports, involves an expenditure of energy in proportion to the duration and intensity of the performance, climatic conditions, body weight and training of the performer. The source of the energy expended changes according to the metabolism used to perform the physical activity. In our body there are different deposits of energy that can be drawn upon: muscle and liver glycogens allow us to sustain continuous efforts of a medium-high intensity for an average time of about two hours; fats allow us to carry on non-intensive activities for an almost unlimited period (depending on fitness); proteins are the source least employed for energy purposes.
