Athletes – is a special category of people. Proper nutrition for athletes is half successful performances in competitions and training for them.
Considering the balanced nutrition in sports, it is necessary to adhere to the principles developed by the nutrition and take into account the proper selection of dishes, their distribution in calories during the day, certain amendments to the menu, depending on the athlete’s sport and fitness level.
Counting the cost of energy of an athlete depends on the sport. For example, in bodybuilding, powerlifting, weightlifting, boxing, be aware that while training athletes can lose up to 500-600kkal energy for muscle growth and they need building material – protein, as well as fuel for physical exertion – carbohydrates. In general, the athlete must be a day 3500-4500 kcal energy. The fuel and building material for the body, they can be obtained by introducing into the diet protein, complex carbohydrates (polysaccharides) and fats in the form of polyunsaturated fatty acids. The menu athlete weightlifter must also include special supplements – proteins (short, medium and long-acting), BCAA-amino acids, Creatine, vitamins and minerals.
Athletes, gymnasts, skaters who do not need to build muscle mass rapidly for a successful performance in the competition also requires energy generated from the complex carbohydrates, but with fewer proteins.
Proteins
For every athlete is an important reception of balanced proteins, fats and carbohydrates food. The athlete should consume a sufficient amount of animal and vegetable protein (ratio of 55% to 45%), the menu should include: animal meat (pork lean, beef, chicken, turkey, rabbit) and fish (preferably red fish, tuna), seafood ( squid, shrimp), low-fat dairy products (milk, cottage cheese, cheese), eggs, peas, beans, legumes. At the same time a great side dish to serve dishes protein complex carbohydrates – cereals (buckwheat, brown rice, oats, barley), vegetables (cucumbers, tomatoes, zucchini, squash, broccoli, cauliflower, etc.). It is necessary to avoid combining carbohydrates and fats (such as cakes, muffins, cakes).
Carbohydrates
As for the reception of carbohydrates in the diet of athletes, it is preferable to include carbohydrates in the form of breakfast cereals with milk and low-fat before a workout for an hour or two, so as not to leave the body without fuel. By the evening carb intake is best minimized. In the precompetitive stage it is necessary to limit the starchy carbohydrates (potatoes, bananas).
Cellulose
The athlete should be included in the diet of fat. This is a complex carbohydrate that helps the intestines to digest food. Number of fat in the diet – ‘25 fiber rich bran, apples, cereals, brown rice, corn, lettuce and other products.
Fats
The daily amount of consumed fat for athletes in the offseason is up to 25% of the amount of proteins and carbohydrates. It should make maximum use of food unrefined vegetable oils (olive, vegetable, flaxseed). You can use oils, both in pure form, as well as added to vegetable salads. Советуем, тренинг ораторского искусства Киев, есть тренинг по переговорам в закупках Киев, посетите понравится…
Vitamin and mineral supplements
The composition of the diet should include vitamins and minerals, especially important for training athlete intake of vitamins B, E, A, C, PP. Do not forget about the minerals – calcium, magnesium, phosphorus, zinc and other trace elements.
A balanced diet of athletes must be properly built. Mode meal should be combined with time training. So, before the start of an intense workout snack needs to include protein and carbohydrates, protein shake or gainer. Food should be easily digestible, in small quantities. After a workout meal within 1-2 hours. It should consist of high-grade protein, fats and carbohydrates, or protein drink taken to compensate for the loss of protein. The food an athlete needs to be diversified, properly prepared and be good digestibility. It is recommended to eat 5-6 times a day in small portions, with the obligatory snacks (for example snack before exercise and at night). For an athlete is the best food, steamed, stewed, baked in the oven.
Do not forget about the athlete receiving clean water, as after intense stress from the body and then washed with salt. For example, during intense physical activity can lose up to 5 liters of water. To restore the water and electrolyte balance is necessary to drink a day at least 2-2.5 liters of clean water.
A balanced diet and sports are compatible. It is only necessary to adhere to the basic principles of nutrition and listen to your body. In combination with the well-chosen training, a balanced diet will provide the necessary energy and help preserve the health of the athlete to conquer the world sports peaks.