Flamengo athletes receive nutritional guidance during the Coronavirus pandemic

Rubro-Negro athletes receive nutritional guidance during the Coronavirus pandemic

CUIDAR nutritionist, Renata Parra, instructs on how to maintain a healthy diet during confinement

By Romulo Paranhos - in 19/03/2020 às 15:57

With the club closed due to the coronavirus pandemic and following Ministry of Health guidelines, the Mais Querido athletes from all Olympic sports are staying home as a preventive measure against the disease. Given the current situation, training has undergone changes, and consequently, the red-and-blacks' diets have had to be adjusted. CUIDAR nutritionist Renata Parra continues to conduct video consultations with the athletes, providing guidance on how to maintain a strong immune system and adapting their nutritional plans during this period.

"While at home, individuals who were doing high-intensity, high-volume training need to make some dietary adjustments. Calorie expenditure will likely decrease, and caloric intake will also need to decrease slightly, especially in terms of protein and carbohydrates. It's advisable to take advantage of this time to increase micronutrients, including vegetables, fiber, and satiety levels to avoid vitamin and mineral deficiencies during this period, when our immune systems need them most," Renata explained.

"The foods that most contribute to boosting immunity are those containing vitamin C, selenium, zinc, vitamin D, and omega-3. Eating a diet richer in vitamins, minerals, and fiber can help reduce calorie intake without feeling hungry. Another important point is to increase water consumption, which is also a nutrient that will greatly contribute to protecting our immune system," he concluded.

Check out nutritionist Renata Parra's tips for boosting your immunity:

- Vary your diet. Eat a variety of foods throughout the week and include a variety of fruits and vegetables;

- Focus on foods that can further increase your immunity;

Vitamin C: citrus fruits, dark green vegetables.

Vitamin D: egg yolk, butter, whole milk (plus sunlight).

Zinc: oysters, seafood, meats, legumes.

- Increase the consumption of foods with anti-inflammatory and antioxidant properties;

Selenium and glutathione: Brazil nuts, avocado, nuts in general.

Dark green vegetables: broccoli, artichoke, taro, chard, chard, arugula, kale, spinach and watercress.

Purple/red vegetables and fruits: strawberries, blackberries, raspberries, grapes, plums, and eggplant.

- Increase your gut's immunity;

Include probiotics: kefir, kombucha, yogurts, supplements with probiotic bacteria strains (consult your doctor or nutritionist).