The intricate relationship
between sports and food
The Rugby Sevens tournament held in April not only swiftly transitioned HongKongers from an artistic atmosphere to the thrill of sports but also brought forth the frenzy of fans indulging in beer, hot dogs, and ice cream. Similarly, sports events world-wide are often associated with specific foods, like American football with Nachos, Tacos, and Churros. Dragon Boat races in the Pearl River Delta feature buckets of dragon boat rice, specially prepared to be eaten on the boats without spilling. This rice includes white rice and sticky rice mixed with preserved meat, dried shrimp, squid, diced mushrooms, garlic, and chili. While spectators can freely enjoy these delicacies, athletes must restrain themselves to maintain their fitness tho.
By Contributing Writer Kayley
The phrase “You are what you eat!” couldn’t be more fitting for describing athletes. Many renowned athletes achieve outstanding results not only through continuous physical training but also by adhering to dietary habits that suit their bodies. In summary, the key to success for most well-known athletes lies in consuming high-quality fats, carbohydrates, and proteins to build strong muscles.
Athletes significantly increase their carbohydrate intake during the week preceding a competition
In the week leading up to a competition, athletes typically increase their intake of carbohydrates for energy replenishment. Although volleyball primarily involves anaerobic activity, matches can last for more than two hours and require athletes to have sufficient energy reserves. Therefore, athletes start increasing their carbohydrate intake a week before the competition to enhance glycogen synthesis. Chinese volleyball star Zhu Ting consumes at least 500 grams of carbohydrates daily during this period but reduces intake on the day before the match. Long-distance runner and former Hong Kong Olympian Christy Yiu also increases carbohydrate intake before competitions and consumes more lean meat. Cyclists, needing strong endurance, opt for red meat such as beef or Omega-3-rich salmon. Football superstar Lionel Messi reduces carbohydrate intake the day before a match, opting for whole grains, fruits, and vegetables for breakfast, legumes, salad, and soup for lunch, and tuna and brown rice for dinner.
Athletes typically replenish carbohydrates and protein immediately after training or competition, particularly within the first half hour after intense exercise when the body efficiently absorbs these nutrients. This rapid intake helps repair muscle damage during the competition.
High-quality fats serve as organ protectors
While fats are often shunned by the general population, athletes highly value their fats absorption. In reality, fats play essential roles, including organ protection, aiding in nutrient absorption, hormone synthesis, supporting cell growth, and providing energy for the body. Not all fats contribute to weight gain; the key lies in mastering the intake of healthy fats in optimal amounts to achieve the best outcomes naturally. Top athletes consciously incorporate the most natural and nutritious fats into their diets, such as salmon, avocados, seeds, and nuts, as they contain high-quality fats. Cristiano Ronaldo, the renowned soccer star, favors “bacalhau a braz,” a Portuguese dish comprising cod, onions, potatoes, and eggs. He also regularly includes tuna, sea bass, and sea bream in his diet, which are low in calories and rich in both high-quality fats and protein.
Athletes often possess enviable physiques, prompting many to seek inspiration from their dietary choices. When combined with an appropriate exercise routine, emulating these habits can lead to enhanced results.
