High-impact sports, stay strong and healthy

Sports have always existed, but in this era where fitness is so trendy, many people have engaged in activities that should be accompanied by a proper diet. Here are some tips to make the most of your exercise. High-impact exercises, by definition, are those that require lifting the feet off the ground to perform. By nature, they require the most strength, as activities like jumping or running can exert a force that triples our body weight. They are beneficial for strengthening and even regenerating bones, as the impact generated helps create bone mass; however, we must be well-prepared to avoid injuries.   Some of these sports or activities include tennis, jumping rope, running, padel, squash, and more recently, crossfit. These activities require strength, agility, conditioning, and endurance to be performed optimally and thus achieve positive results regarding health and body aesthetics. It goes without saying that one should be careful when starting to engage in these sports, especially if it is the first time venturing into high-impact physical activities; it is highly recommended to have a coach to guide you in the proper movements and efforts. The other part of training more seriously (considering the boom of races, marathons, etc.) is, of course, nutrition. Here are a few tips to keep in mind:   The diet should be high in carbohydrates 55-60% of energy needs should come from carbohydrate-rich foods, as they are later transformed into glucose, the ideal energy source for working muscles. These foods include bread, rice, pasta, breakfast cereals, fruits, and tubers. Additional carbohydrate servings can be ingested a few days before a competition to saturate the liver and muscles with glycogen, thereby having more energy reserves. Recipe for Spaghetti with Tomato, Herbs, and Mozzarella Ingredients: - 1 kilo of fresh, ripe tomatoes, peeled, seeded, and diced - 250 grams of mozzarella cheese, cut into small cubes - 2 teaspoons of basil - 2 teaspoons of chopped fresh oregano - 2 teaspoons of chopped fresh marjoram - 1 teaspoon of thyme - pepper - 120 milliliters of extra virgin olive oil - 500 grams of spaghetti To see the preparation process for this recipe click here.   Liquids are very important The body must be well-hydrated during and after training and competitions. Care should be taken with the consumption of caffeinated drinks, as they can lead to dehydration or, in a more dangerous case, give an unnecessary and dangerous boost of energy to the body that may result in tachycardia. Recipe for Fresh Lemonade Ingredients: - 2 lemons cut into quarters and seeded - 8 cups of cold water - low-calorie sweeteners to taste - ice to taste Click here to see how to prepare this recipe.   Maintain a low-fat diet Foods high in fat should be avoided. The consumption of a small amount of fat is necessary for good health, especially for the absorption of vitamins. On the other hand, fat is not a good energy source for muscle work, so it is advisable to consume low-fat foods and avoid additional use like butter, margarine, cream, and mayonnaise. Recipe for Marinated Portobellos in Vinaigrette Ingredients: - 4 large portobello mushrooms - 1/4 cup of balsamic vinegar - 1/2 cup of pineapple juice - 2 tablespoons of peeled fresh ginger - 1 tablespoon of fresh basil, chopped Click here to see the steps to prepare this recipe.   Proteins are muscle food Athletes, even those just starting out, need to increase their protein servings to ensure adequate muscle recovery after exercise. For this, it is not necessary to increase protein consumption with protein supplements; simply consume a greater amount of protein-rich foods. It is recommended to ingest one serving of protein daily for every 5 kg of body weight, where one serving equals 30 grams of red meat, skinless chicken, or fish, one whole egg, or 250 milliliters of skim milk. Recipe for Salmon with Creamy Lemon Sauce Ingredients: - 1 tablespoon of extra virgin olive oil - 1 clove of finely chopped garlic - 1/4 cup of lemon juice - 2 tablespoons of capers - 1 teaspoon of McCormick lemon-pepper seasoning - 1/2 cup of low-fat sour cream - 4 individually sliced salmon fillets - cooking spray Click here to see the steps to prepare this recipe.   Do you have tips for high-impact athletes?