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Nutrition
Supplements to enhance diet
By: Michele Ferrari
Published: 26 Mar 2003
Vitamins? BCAA? Linseed oil? Learn how to correctly integrate your daily diet...
A balanced and healthy diet provides everything that is necessary for successful amateur sport activity.
During periods of more intense training it is often very useful to take advantage of dietary supplements.
The variety of such products is more and more vast, making it difficult to make one’s choice correctly. However, the basic points given on this page can be helpful. No matter what, it is essential to get advice from a responsible doctor, especially a sports medicine specialist, to get good and complete advice and information.
Anyone who takes part in competitive sports will be subject to increased oxidative stress, which can be countered by a diet rich in fruits and vegetables. But this diet can be enhanced by an integration of vitamin C (250mg before and after training), and vitamin E (100-300 U before physical effort).
Essential fatty acids OMEGA-3 (EPA and DHA) provide general cell protection and are essential for maintenance of all cell membrane integrity. Salmon and bluefish are rich in these acids, but it is helpful to take 1 or 2 grams daily in the form of a diet integrator.
Linseed oil (1-2 teaspoons daily) can be an alternative to fish oils.
Immediately following longer or particularly intense training sessions, in order to repair damaged muscle tissue, it is recommended to take between 5 and 10 grs. of ramified amino acids (BCAA), followed about 30 minutes later by an intake of 50-100 grs. of carbohydrates in liquid form (simple sugars and/or maltodextrines).
In the hottest seasons an integration of magnesium, potassium and iron can be necessary, but their dosage should be established by an expert.
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