Padel World Press .- As pointed out by the technician of the Mapi sisters and Majo Sánchez Alayeto, among many other players, it is necessary that people who enjoy this sport have adequate hydration and a balanced diet, which will allow them to have the necessary energy needs to give the best of themselves during the game.
Therefore, its ten essential guidelines to follow would be:
1.- Two hours before exercising it is important to drink around half a liter of water or isotonic drink to achieve optimum levels of hydration and to reduce body temperature. After those two hours, you should drink small sips every 20 minutes even if you do not feel thirsty.
2.- While you are exercising you have to drink continuously to recover the water that is lost through sweating and, thus, maintain blood glucose levels.
3.- At the end, it is important to rehydrate to replace all the lost liquid. The weight loss that has been suffered during the game is what will determine the amount you need to drink ... It is advisable to eat the 150%.
4.- Also for athletes, it is advisable to make five meals a day. The most important is breakfast.
5.- The 60% of the paddle player's diet must be based on carbohydrates such as bread, rice or pasta. They are the ones that provide the essential energy in the moments of physical activity.
6.- The diet must include an 15% of proteins found in meat or fish to build and regenerate tissues.
7.- Fat (better unsaturated fats), which should make up the 25% of the athlete's diet and that are found in vegetable oils, as well as the vitamins and minerals that are contributed by the fruit and vegetable
8.- Three hours before a match you should not eat solid foods. However, previously it is recommended to have taken a meal rich in complex carbohydrates to provide energy.
9.- During breaks of the game, light snacks can be consumed to help balance the glucose drops. The usual: apple or banana.
10.- Once the game is over, it is recommended to consume foods rich in carbohydrates to replenish glycogen reserves.
Jorge Martínez - StarVie
Photo: Padelfemeninoalmeria
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