Much has been written about sports nutrition: carbohydrates, proteins, fats, supplements… Many athletes follow a healthy and balanced diet that includes everything from vegetables to meat and fish. Sardines are one of the most interesting sports foods we have in our seas. What benefits do canned sardines bring to sports practice?
The benefits of sardines
First, let's look at how eating sardines benefits your body. As a blue fish, they will have the same effects as salmon, for example. They are rich in unsaturated omega-3 fatty acids , which will help you reduce your cholesterol and triglyceride levels if they are too high. You can also reduce your risk of heart disease thanks to vitamin B12 , and vitamin D helps reduce the chances of suffering from arthritis throughout your life. In fact, sardines are very good for arthritis, as niacin improves its symptoms and also reduces the risk of Alzheimer's. As for minerals, a can of sardines provides 35% of the recommended daily amount of calcium (strengthens bones and helps muscles and nerves function properly), 15% of the iron you need (essential for the formation of red blood cells and the transport of oxygen to where the body needs it), 45% of phosphorus (DNA formation and energy storage) and 10% of potassium (controls blood pressure, reducing the risk of heart problems). A 100-gram can of sardines packed in olive oil, like the ones you can find at La Tienda de las Conservas, provides you with 191 calories, 22.7 grams of protein and 10.5 grams of fat, of which only 1.4 are saturated fat . This is almost half of the protein you should consume daily and 16% of your fat (7% of which is saturated fat).
Benefits of sardines for athletes
In high-intensity or long-duration sports, such as triathlons, cycling, or long-distance running, you'll need quality fats . As we've seen, sardines are a great source of Omega-3 fatty acids, healthy fats that you should consume preferably before saturated fats, which you should avoid as much as possible. The body turns to these fats when it needs energy, usually within 20 minutes of exercising. It's worth noting that Omega-3 is Anti-inflammatory and helps strengthen the immune system, reducing the risk of injury. This anti-inflammatory and immune function will also help you recover better after exercise, which will help improve performance and reduce fatigue during exercise. Those 22.7 grams of protein, which provide 45% of what your body needs daily to function properly, will also be very useful when exercising. Protein is formed from amino acids, and what you really need are those amino acids for your body to generate its own proteins.
