This is how we should eat in summer, according to Rafael Nadal's nutritionist

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"Diets fail because

. They involve the effort of going hungry, restrictions and frustrations that punish us. We must stop counting calories and start looking at quality nutrients, which are more important aspects, from foundations for building a healthy lifestyle.

The nutritionist

(Barcelona, ​​October 27, 1973) is an eminence in the field of food.

She personally advises the tennis player Rafael Nadal, who also trusts her to lead the sports nutrition of the Rafa Nadal Academy, and is the dietitian of the company Cantabria Labs, where she provides tips to protect the skin from the sun through the menu.

About the tennis player, he says that fish is his favorite dish, and that control of his diet is basic not only in tournaments, but every day.

"The intake helps athletes to develop their capacity, to

Hence, Nadal's diet is designed to store fuel in his muscles, maximizing his growth and development.

since a player who does not pay due attention when choosing meals and snacks can feel tired, irritable and lethargic, he describes.

"Also, with difficulty maintaining interest and enjoyment of the sport."

WHAT DOES NADAL EAT?

In times of competition, Nadal takes an extra intake of hydrates to keep glycogen stores full.Shutterstock

Bes helps Rafa Nadal through the planned use of all currently available nutritional methods and strategies, but always with the appropriate scientific support.

"In this way we achieve

that protect the athlete's health. For example, the amount and type of carbohydrates at the right time influences having full glycogen stores. Brown rice, basmati rice, pasta, quinoa, buckwheat and cold potato".

In times of competition,

with an extra supply of good proteins, such as grilled chicken or white fish.

"In this way we ensure that all tissues are completely repaired."

After games always include vegetables for a faster recovery thanks to their antioxidant properties.

And it

based on "raw olive oil, low in fiber, not too bulky and filling."

SUMMER CARE

Gemma Bes, Rafa Nadal's nutritionist, holds a basket of vegetables.

Gemma Bes's first piece of advice in the summer is to stay hydrated from the first thing in the morning.

with different ingredients, which also have beneficial properties for health, such as ginger and turmeric water. And continue drinking throughout the day."

For those people who practice sports, in the midst of heat waves that can lower our tension, it is recommended to prepare homemade isotonic drinks with lemon, water, sea salt or fresh coconut water, which will also provide us with a large amount of electrolytes.

Regarding the menu,

, avoiding processed foods and relying on fresher dishes, such as gazpacho.

Outside the home, avoid fried or fatty foods.

"Lots of fresh vegetables at all meals and between two and three pieces of fruit a day. Simple dishes such as cold soups (salmorejo) and salads. This ensures a good supply of vitamins, antioxidants, polyphenols, fiber and water."

From his point of view, summer is a good time to

in the form of chickpea or hummus salads, pates of any legume combined with seed crackers.

"Opting for healthy fats such as nuts, seeds, avocado, olive oil and small oily fish" is also an interesting and satiating option.

It is better to avoid desserts, but in case of closing with a sweet option, before attacking the ice cream from the beach bar, we can mix frozen fruit with vegetable drinks, he recommends.

"Personally, I really like the coconut one and make homemade ice cream. If it lacks sweetness, you can

We can improve the texture with avocado or the flavor with previously roasted nuts. In short, infinite possibilities ".

As for appetizers,

with pâté or crudités with hummus than gobble up a bag of chips.

All this accompanied by good sports practice.

"You have to move."

For example, swimming in the sea.

KEYS TO CHOOSE WELL

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Balance is the key to good mental and physical health, says Nadal's dietitian.

"The selection is sometimes linked to the variety and many times we do not have healthy options. It is important to be nutritionally aware of the drinks that we are going to order and then we already choose. Personally,

In summer you can drink a wine or a beer in moderation, he clarifies, but if we want to enjoy good health and take care of our liver and digestive system, we will try to avoid or reduce everything that harms us, and, above all, what

"You have to know that sweeteners in high amounts irritate the intestinal mucosa."

Regarding snacks, after more than 20 years of working as a nutritionist, Bes asserts that 80% of his patients are worried about going without chocolate or coffee.

"I recommend 100% pure cocoa and if we drink coffee

In summer we need lighter and more refreshing dishes.

"

such as: apricots, peaches, nectarines, plums, cherries, melons or watermelons. Figs at the end of summer. Among the seasonal vegetables we will find zucchini, cucumber, tomato, pepper, radishes and aubergine".

She loves to prepare a zucchini spaghetti pasta with pesto, more refreshing than traditional pasta, and accompany it with watermelon.

. Watermelon water or juice is also very moisturizing and remineralizing."

WHAT TO EAT AFTER PHYSICAL ACTIVITY

Gemma Bes applies the 4R rule to recover after training.

FOODS THAT PROTECT US FROM THE SUN

Nadal's dietician recommends green and orange foods in summer against oxidative damage.

If we intend to take care of our skin through our nutrition, Bes, as an advisor to Cantabria Labs, draws us a

from the sun and synthesize collagen.

• "Orange foods like sweet potatoes."

• "Chlorophyll, our microbiota really likes

  the green of vegetables

  and algae."

• "Adequate intake of vitamin C, especially people living in cities."

• "Lycopene and retinol for their anti-inflammatory effects".

• Sulfur substances: "White or fermented garlic".

• Polyphenols: "

  Green tea

  , also without theine like kukicha tea."

• Astaxanthin: "It will help our skin not to forget how it has to work. This polyphenol guarantees that this does not happen, prawns contain it."

• Resveratrol: "The grape with its skin and its seeds".

• "Turmeric used in preparations".

• "Foods rich in

  healthy fats,

  such as avocado, nuts and salmon, improve the membrane of our skin and will also give us satiety. Fats with active ingredients from spices (olive oil made with turmeric for example)".

• "Eggs and how we cook them (the raw yolk, a poached egg, for example, in this way we maintain the properties of all the nutrients it provides us), pig feet (gelatin with high biological value), bone broth (widely used in medicine Tibetan when there are deficiencies) and zinc (bivalves such as oysters or scallops)".

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