Neither creatine nor protein shakes... Healthy nutrition before and after sports activities.
High-protein foods, creatine for enhanced physical performance, post-workout amino acid shakes, and various other habits that make doctors in general, and cardiologists particularly, shake their heads in dismay.
Sports supplements can raise blood urea or creatinine levels, directly affecting liver function. They can also contribute to weak bones or osteoporosis, in addition to dehydration or fluid retention issues. High-protein foods require more water to be eliminated from the body, making it easy to become insufficiently hydrated.
Dr. Andrés Glenny Faggi, a specialist in Cardiology and experienced in Sports Medicine, warns, "A normal and healthy diet does not require supplements. It would be like putting gasoline in a diesel engine, an absurdity. The most important thing is to use common sense, as in almost everything.
This means that before engaging in any physical effort, one should consume light and carbohydrate-rich foods, such as a plate of rice or pasta. Leave time for digestion before starting the activity.
Hydration during sports is crucial, so increase water intake or include isotonic drinks. After the sports session, it is essential to replenish the body and recover any potentially damaged muscles, and the best way to do this is with a plate of protein, which, according to the doctor, translates to a steak or a portion of fish for dinner.
"No protein or amino acid shakes, no creatine, or similar supplements, especially for people not accustomed to training. These products overload the body and do no favors to the body."
Regarding sports practice, Dr. Andrés Glenny Faggi emphasizes, "Whether we do sports occasionally or regularly, be cautious. We are not athletes and are not prepared for extreme physical activity."
According to the doctor, "It is not advisable for ordinary people to attempt marathons, triathlons, Ironman races... when we are not built for that. On the contrary, healthy sports involve not exhausting ourselves entirely. We start slowly, reach a plateau of increased activity, and then gradually decrease again, all while getting the appropriate check-ups and tests."
A current trend in sports is starting and finishing with intense activity, a practice that can be very harmful to health and is strongly discouraged by experts. "Sports like CrossFit are a factory for injuries," warns the expert in Cardiology and Sports Medicine.
It is essential to remember that elite sports can be extremely taxing on the body and decrease life expectancy, so "it's best not to pretend to be elite athletes" and stick to natural and unadorned nutrition, along with healthy training routines that start and finish gradually and do not overly strain the body.
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