Benefits of spelled for athletes
Spelled has gained popularity in the diet of athletes. In particular, It is valued for its energy value and its abundant content of proteins, carbohydrates, fats and essential micronutrients that contribute to better performance in sport.
Its scientific name is Triticum spelta and it is a whole grain with nutritional profiles similar to wheat. In fact, it contains gluten, which is why it should be avoided by people with celiac disease or gluten intolerance. Are you interested in knowing more about its advantages for athletes? Keep reading!
Nutritional properties of spelled
Before knowing in detail the benefits of spelled for athletes, its nutritional properties are worth knowing in detail. According to the database SELF Nutrition, 194 grams of cooked spelled provides the following:
- Calories: 246.
- Carbohydrates: 51 grams.
- Fiber: 7.6 grams.
- Protein: 10.6 grams.
- Grease: 1.7 grams.
- Manganese: 106% of the recommended daily values (DRV).
- Match: 29% of the VDR.
- Vitamin B3 (niacin): 25% of the VDR.
- Magnesium: 24% of the VDR.
- Zinc: 22% of the VDR.
- Iron: 18% of the VDR.
Among other things, this whole grain provides small amounts of calcium, selenium, phosphorus, and B-complex vitamins. It is also a significant source of dietary fiber and makes a small vitamin contribution. According to a post in Chemistry Biotechnologie, Agronomie, Société et Environnement, 80% of its protein is gluten.
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Benefits of spelled in the diet of athletes
Spelled, by itself, is not a "superfood." However, included in the framework of a healthy and balanced diet, it provides important nutrients that contribute to improving health. For athletes, in particular, it is beneficial for its energy value and protein content.
As long as the athlete does not suffer from gluten intolerance, consuming it on a regular basis seems to help improve performance, as well as the muscle recovery process. In addition, being of low glycemic index, its assimilation in the body is slow and helps to maintain a good level of energy. Let's see in detail its possible benefits.
Good for sports performance
One of the main benefits of spelled for athletes It is attributed to its carbohydrate and protein content. As detailed in an article published in Nutrition Today, both macronutrients play a relevant role in maintaining and improving physical performance.
Carbohydrates, in particular, are considered the only macronutrient that breaks down quickly enough to provide energy, especially during periods of high-intensity exercise. Therefore, spelled is a good option to nourish yourself before workouts.
Stimulates energy production
The B complex vitamins and minerals contained in spelled are ideal for stimulating the functions of the nervous system and metabolism. Specifically, and as detailed in an article published in International Journal of Sport Nutrition and Exercise Metabolism, vitamin B6 is necessary for energy production.
Of course, spelled only contributes to obtaining a certain amount of these types of nutrients. To reach the recommended daily dose, it is necessary to supplement your intake with other healthy sources of vitamins and minerals.
Helps maintain a healthy weight
Maintaining a healthy weight is one of the goals of every athlete. Therefore, it is essential to complement sports practice with a good diet. In this sense, spelled and its derivatives are good options, since its contribution of fiber contributes to maintaining the feeling of satiety.
According to an investigation published in the magazine Nutrients, fiber supplementation helps control meal frequency and therefore reduce energy intake. This, in the context of a healthy diet, translates to a healthier weight.
Other possible benefits
- In addition to the aforementioned, the consumption of spelled among athletes seems to have other benefits. Due to its content of silicic acid and magnesium, it is associated with tissue repair and stimulation of the immune system.
- In healthy athletes, spelled is a good ally for optimal digestive health. The research shows that a diet rich in fiber reduces the risk of diverticular disease, that compromises the health of the colon. Despite this, it is not recommended in people with irritable bowel syndrome due to its FODMAP content.
- Because it is a food with a low glycemic index, and because of its fiber content, spelled helps keep sugar levels stable.
How to include spelled in the diet?
Right now, spelled is commercially available in whole grains or flour. The latter is used to make breads, cookies and other bakery products. It is also an interesting option when it comes to thickening sauces or juices. On the other hand, grains are used in the following:
- Sauteed with vegetables.
- Porridge for breakfast.
It may interest you: How to make homemade bread with rye and spelled
Spelled, a supplement to the diet of athletes
Spelled is one of the whole grains that can be included in the diet of athletes. Its low glycemic index and its protein and carbohydrate intake make it a good option for energy. However, it is not suitable for people with celiac disease, gluten intolerance, or irritable bowel syndrome.
It should be noted that, despite its benefits, spelled does not replace main meals, nor is it a superfood. Simply, due to its nutritional quality, it complements the diet, especially when leading an active lifestyle.
The diet can serve to improve performance in athletes. Meeting nutrient needs and using supplements increases competitive efficiency. Read more "