More sport, more food?
Anyone who plays sport intensively has different nutrition needs than someone who only cycles each day or goes to the gym once or twice a week. However, at what stage does the body need more? Find out.
In principle, the following applies: The more intensely a sport is practised, the more the diet must be adapted.
In the case of 1 to 4 hours sport per week
Anyone who plays sport for up to four hours a week does not need extra nutrients (except for water and energy perhaps). However, eating a balanced diet is essential. What this involves is demonstrated by the Swiss food pyramid for healthy adults issued by the Swiss Society for Nutrition SGE.
Recommendations associated with the Swiss food pyramid
Drinks: 1-2 litres of unsweetened drinks per day. Preferably water. For each hour of sport, drink an extra 0.4 to 0.8 litres before or during sport.
Fruit & vegetables: 5 portions daily in different colours.
Cereal products, potatoes & legumes: 3 portions daily. In the case of cereal products, preferably oats.
Dairy products, meat, fish, eggs & tofu: 3 portions daily of dairy products and 1 portion of meat/fish/eggs/tofu...
Oils, fats & nuts: oil and nuts daily in small amounts. Small portions of butter/margarine.
Sweet, salty & alcoholic items: in small amounts.
Nutrition in the case of 5 hours or more sport per week
Only where five or more hours of sport are practised per week does the Swiss Sports Nutrition Society (SSNS) issue additional recommendations.
These are based on the recommendations associated with the Swiss food pyramid. However, the following is added per additional hour of exercise:
- Carbohydrates: one extra portion of carbohydrate per hour of sport.*
- Fats and oils: one extra half portion per hour of sport.
- Water: For each hour of sport, drink an extra 0.4 to 0.8 litres before or during sport.
*The specific amount recommendations can be found here:
Food pyramid (in German)
Food pyramid for athletes (in German)
