Diet, fitness and sport
Physical activity, well-being and health are inseparable.
Numerous studies have shown that regular physical activity can reduce the severity of certain common illnesses such as overweight, cardiovascular disorders, type 2 diabetes, osteoporosis (reduction in mass and bone density), back pain, colon and breast cancer. Physical activity - both daily and in sports training - also has a positive effect on mental well-being.
There are many motivations for doing sport: some practice it as a hobby, for the conviviality of the moment or to stay in shape, while others want to maintain their weight or break records. Thus, people who play sports constitute an extremely heterogeneous group, from retirees going for a run twice a week to marathoners, and from Sunday hikers to climbers and mountaineers. As a result, the activities themselves are very different from each other, qualitatively and quantitatively, and the energy and nutrient needs of athletes are therefore also very variable.
For most people who exercise in their free time, food provides all the energy and nutrients they need, as long as it meets the basic recommendations of the Swiss Food Pyramid. It is only from a daily sport activity - or almost - of at least one hour at medium intensity (ie from about five hours per week) that additional contributions are necessary.
Food pyramid for athletes, from approx. five hours of sport per week Download Food pyramid Sport
Proteins play an essential role in the development and maintenance of musculature. It is wise to distribute protein intake over the day, because the body cannot store large amounts of it. There is therefore no point in consuming a single large portion of protein during a meal. The studies carried out indicate that the optimal intake is 20 to 31 oz of protein per meal to activate muscle growth as much as possible. This quantity corresponds to approx. 2 oz of cheese, 4 oz of meat or fish or 27 oz of cooked legumes. A balanced diet respecting the Swiss food pyramid ensures the recommended protein intake. In principle, therefore, it is not necessary to consume high protein products.