MUESTRA PLURILINGÜE

EDUCACIÓN FÍSICA (perfil Inglés): 

La alimentación en los distintos deportes

Hello, we are Malena, Clara and Carla and in this presenta�on we are going to talk about what

food to follow before a match to generate a good performance, and we have chosen these 4

sports which are boxing, skiing, European soccer also known as soccer and finally volleyball.

These sports have been classified by aerobic sports such as skiing and boxing and anaerobic

sports such as soccer and volleyball.

Boxing aerobic sport

It is necessary to hydrate with: water, water with lemon, isotonic drinks, etc. If the exercise

lasts more than 60 minutes, carbohydrates such as pasta or rice and fruits such as bananas

should be consumed.

It is important to eat a meal or snack containing carbohydrates two to four hours before

exercise. Aim to eat between 60 and 80 grams of carbohydrates per hour during exercise

sessions.

Ski aerobic sport

It is recommended that we consume pasta, rice, potatoes, turkey, rabbit and chicken. We

should also eat fruits and vegetables to give our body the vitamins and minerals it needs to

support the physical efforts of the sport.

Drink a sports drink to maintain performance and replenish fluids and electrolytes. Consume 7-

10 g low glycemic carbohydrates per kg of body weight: oatmeal, brown rice and quinoa to

maximize your performance.

European soccer or soccer anaerobic sport

While playing soccer we should eat light, diges�ble, low-fat protein foods, such as turkey, fresh

cheese, low-fat yogurt... It is important to avoid faty foods, as they slow down diges�on, spicy

foods and foods with a high fiber content. Drink 2-3 glasses of water or isotonic drink to stay

hydrated.

Before a match it is a good idea, up to an hour before, to eat some fruit, yogurt, energy bar,

bread with jam or a pre-workout supplement.

Volleyball rather anaerobic sport

To perform in volleyball, consume low glycemic index carbohydrates such as oatmeal, brown

rice, quinoa, whole wheat pasta.... Also include lean protein and favorable fat in that meal,

according to the plate rule.

Carbohydrates are our body's main energy fuel, so the pre-sports meal should include a good

dose of foods rich in complex carbohydrates such as pasta, rice, bread or potatoes. Volleyball is

an example of sports in which these foods should be ingested before a match.