Page 49 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

3.1 → INTRODUCTION
Good, balanced nutrition has an important part to play in activity and sport if
we want to reach optimal physical performance and condition.
In “theory” physical exercise is a process of stressing the body in a controlled way followed by a period of repair and super-compensation. Together these processes improve physical condition. (It is a form of training stress that ideally results in the body being stronger and better adapted to deal with larger and more intense amounts of training load). The processes of rest and repair involve an element of anabolism in the organism and it is at this point where nutrition and supplementation are key.
An average diet contains between 1800 and 2400 calories a day and generally provides sufficient energy for daily exercise, where in one session we can burn between 200 and 400 calories. However nutrition for athletes who train for more than 90 minutes per session and more than 3 times per week should be con- trolled and personalised in terms of calories and (macro and micro) nutrients. A balanced diet will lead to much better performance in high intensity training, faster and more effective recovery, injury prevention and the promotion of an optimal state of wellbeing and health.
We generally obtain our energy from the three macronutrients (carbohydrates, proteins and fats). The precise needs of an individual will vary in relation to factors such as their age, sex, height and the intensity and level of training. Furthermore, nutritional aids in the form of well-prescribed supplements, deliv- ered at the right moment, can alongside good nutrition, enhance the effects of supercompensation associated with intense effort.
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