Food is at the heart of many of us' concerns. Some prefer detox smoothies, others intermittent fasting… But the most athletic often turn to more specific diets. Diets rich in protein, carbohydrates or fat. But sometimes it's hard to balance all that. Whether you are a casual athlete or an experienced athlete, it is always advisable to adopt a balanced diet. But when you start to adopt an intensive athletic rhythm, it's hard to know where to start. How to cover your energy expenses? How to balance your diet? Focus on the basics of a balanced sports diet.
The basics of food
It's always good to do some basic reminders. Many foods are essential for the functioning of your body structure. Fruits and vegetables are obviously essential. You all know the saying "5 fruits and vegetables a day". He is not there for nothing and it is always good to follow this advice. Whether raw, juiced, salad or soup, your body will thank you. 
Protein is also essential, but we'll talk more about that in a moment. Grain products, sugar and salt should also be included in your diet. Be careful, however, not to abuse sugar or salt. Also be careful with products saturated with fat. Once these essential basics are assimilated, you can tackle a more specific diet.
Proteins, carbohydrates, fats… The athlete's diet
Protein
Proteins are known worldwide to promote muscle mass gain. It is therefore the basic diet of the athlete wishing to gain muscle. Protein helps with muscle growth and the "reconstruction" of the body after sports. They are found in many everyday foods. The best known being meat, fish or eggs. For vegetarians, they are found (among others) in spirulina, soy or pumpkin seeds. Protein should make up between 10% and 15% of your diet. For the most die-hard, taking powdered dietary supplements is a common practice. But these supplements are extremely rich in protein and should be preferred by high-level athletes. Because intensive protein intake requires intense sports activity to be effective.
carbohydrates
Often forgotten, carbohydrates are the body's main source of energy (no less). Two types of carbohydrates stand out: "simple carbohydrates" and "complex carbohydrates". Better known as "fast sugars" and "slow sugars". Fast sugars are obviously those you will find in the most common sweet products (fruits, sugars, pastries, honey, confectionery …). These foods will raise your glycemic index very quickly to make it come down as dry at the time of exercise. They are therefore to be used for an immediate, intense and ephemeral effort. Slow sugars are contained in everything starchy (pasta, rice, wheat) or vegetables and legumes. The glycemic index will be much lower than with fast sugars. However, they provide energy to the body over a much longer period of time. They are therefore preferred for long-term sports efforts. Since carbohydrates are the body's main source of energy, they should make up 50% to 55% of your diet.
Lipids
Lipids provide the fatty acids and vitamins necessary for regular or long-term efforts. These foods take all their importance for athletes training very regularly. Lipids make it possible to store a small reserve of carbohydrates, in order to promote the duration of the effort. They will have to make up 30% to 35% of your diet. And here! Here you have the basics for your sports diet. Remember to balance your food and be diligent, the results will be even more breathtaking!
