Rational nutrition of athletes: features of the diet

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In order for an athlete to achieve good results, he needs not only motivation, but also a high level of endurance, which directly depends on how well his nutrition is organized. This is very important, because with a weakened immune system and he alth problems, the body is unlikely to cope with the heavy physical exertion experienced by athletes. Nutrition helps keep the body in good shape and achieve high results.

He althy eating while exercising

The organization of a proper diet depends on what kind of sport a person is engaged in. It is very important that a sufficient amount of vitamins and minerals enter the body, which can provide not only immune protection, but also raise the overall tone of the body. It should also be borne in mind that physical activity requires a lot ofamount of energy, so it is important to keep track of what the calorie content of the athlete's diet.

Requirements

The nutritional requirements for people involved in sports are as follows:

• it must contain enough calories;
• mineral substances necessary for bones and muscles, as well as vitamins that support the proper functioning of the immune system, are required to enter the body;
• recommended to take special active supplements that activate metabolic processes;
• the diet is planned in such a way as to take into account the goal of the athlete - to reduce weight or increase;
• Meals are organized to reduce fat mass and increase muscle levels.

In addition, when organizing the proper nutrition of athletes, it is necessary to take into account the amount of fluid consumed, in particular, clean drinking water, the lack of which can lead to dehydration, fatigue and muscle spasms. And in the process of physical activity, the body intensively loses fluid, so it is very important to replenish these reserves.

At the heart of any diet are three vital elements - fats, carbohydrates and proteins, each of which performs specific functions in the body. Proper nutrition for athletes should be planned so that these three elements meet the needs of the body, depending on the type of sport one is engaged in.

Carbohydrates

These substances constitute a group of compounds of organic origin. They arein the cells of almost all living organisms. These compounds are essential for normal life and are the main source of energy.

Carbohydrates can be simple or complex. Complex - these are polysaccharides, which are fiber and starch, as well as some other substances. They break down slowly, which allows a person's blood sugar levels to change gradually. Sources of complex carbohydrates are legumes, cereals, pasta made from durum wheat. This also includes fruits and vegetables, mushrooms, berries. Let's look at the athletes' nutrition menu below.

Simple carbohydrates

Simple carbohydrates are disaccharides and monosaccharides such as glucose and fructose. These carbohydrates dissolve quickly in water and are broken down in the body, which means they are quickly absorbed. Such substances are very useful after training, because they help to instantly restore energy. Before classes, it is better not to use them, as a person will quickly feel tired. What is the peculiarity of the nutrition of athletes?

Sources of simple carbohydrates are sugar, bananas, honey, potatoes, rice, corn, flour products and more.

Tip

A very important point when playing sports is that before training you need to eat foods that are rich in complex carbohydrates, and after - simple ones. The total amount of these substances should be 10 grams per kilogram of weight, but the emphasis is on complex carbohydrates. It is best to consume them in the morning, because in the evening,when stress is reduced, carbs can be converted to fat.

Proteins

Athletes' nutrition should include a large amount of proteins, which are organic substances consisting of proteins, peptides and amino acids. These compounds play a very important role in the proper functioning of the immune and digestive systems.

The amount of protein consumed should also depend on what type of activity the athlete is engaged in. On average, it is recommended to consume 1.3 grams of protein per kilogram of body weight.

Sources of proteins are foods for athletes such as chicken and turkey meat, fish, seafood, eggs, legumes, dairy products. In addition, a large amount of protein is found in oatmeal and rice. It is the main building block for muscles. They are essential in an athlete's diet.

Fats

The next component that is included in the diet of sports nutrition are fats. They are also organic compounds of natural origin. Fats perform two functions - structural and organic, and the rate of their use per day is 0.3 -0.7 grams per kilogram of weight.

Fats come in two varieties - saturated and unsaturated, the first of which consist of molecules filled with hydrogen. In heat, they soften, in this regard, it is believed that they are harmful, because they contribute to the formation of cholesterol growths in human vessels. Fats slow down metabolic processes, which complicate the process of weight loss. products,high in saturated fats are coconut oil, margarine, chicken skin, pastry creams, fast food and more.

The molecules of unsaturated fats are not completely filled with hydrogen, and their sources are plant products. When heated, these fats can turn into a liquid state, so they are quickly processed by the human digestive system. For he alth, such fats are not harmful.

Fat restriction

Nutritionists believe that the intake of fat in the diet of athletes should be limited. However, they are essential to life if consumed in moderation. Lack of fat leads to hormonal imbalances, worsens the processes of muscle formation, and reduces the functioning of the immune system. Unsaturated fats help the body absorb vitamins, so they should be included in the diet. Such substances are found in vegetable oil, nuts, seafood and fish.

Athletes' Diet

The nutrition of people experiencing great physical exertion is significantly different from the diet of an ordinary person, so athletes should carefully plan their menu. The main aspects of this are as follows:

1. Food should be complete, fresh and of high quality. You should lean only on those foods that benefit the body, and those that are harmful should be completely excluded.
2. Amount of food in the rational nutrition of athletes.

Here everything should depend onwhat kind of physical stress is experienced by a person involved in sports. Some people need a lot of food in order to gain muscle mass, others need to lose it, so nutrition should be significantly limited. That is, it is necessary to take into account the goals of training, make a plan for a he althy diet. Thus, playing sports will only strengthen the body, and not disrupt its work.

Dietitians and doctors recommend that athletes eat small amounts but often. That is, not 3-4 times a day, but 5-6 times. This helps not to overload the body before classes and maintain a constant energy balance in it. In addition, in this way, food is better absorbed and processed faster, without a feeling of heaviness and discomfort. Consider the nutritional features of athletes.

Sport Diet Options

As mentioned, nutritional options are directly related to the training regimen and type of physical activity. An athlete's diet for the day is calculated on approximately 2500 calories, it may look like this:

Breakfast:

• boiled eggs (2 pieces);
• low-fat cottage cheese (150-200 grams);
• oatmeal boiled in milk with a spoonful of olive oil;
• a piece of bread;
• tea.

Second breakfast:

• fruits (for example, 1 banana and an apple);
• low-fat yogurt (20 grams);
• bun.

Lunch:

• buckwheat porridge with milk;
• omelet,made from two eggs;
• vegetable salad (200 grams);
• whole grain bread (2-3 slices);
• low-fat cheese (40-60 grams);
• a glass of tea.

Snack:

• low-fat cottage cheese (100 grams);
• buckwheat porridge with fruits or berries (200 grams);
• a glass of orange juice (you can use any other).

Dinner:

• fresh fruits or vegetables (300 grams);
• bran bread (2-3 pieces);
• a glass of yogurt or milk.

Before going to bed, athletes are allowed to eat an apple or drink a glass of unsweetened tea.

The following is a 3500 calorie diet:

Breakfast:

• oatmeal (300 grams);
• 4 egg omelette;
• toasts (2 pieces);
• orange.

Second breakfast:

• a glass of yogurt (any fat content);
• bananas (2 pieces);
• nuts (100 grams).

Lunch:

• boiled beef (300 grams);
• boiled potatoes (3-4 pieces);
• vegetable salad (200 grams);
• juice or tea.

Snack:

• boiled rice (200 - 250 grams);
• fruit salad (150 grams);
• glass of milk.

Dinner:

• boiled fish (250 grams);
• potatoes (4 pieces);
• salad made from grated carrots with vegetable oil (130 grams);
• tea or juice.

Shortly before bedtime, you can eat a bowl of oatmeal or drink a glassmilk.

Other recommendations for he althy eating

A diet that would suit every athlete, probably, has not yet been compiled by any nutritionist. This is due to the fact that each athlete needs a unique nutrition program that is right for him, depending on what type of exercise he is engaged in, what weight category he belongs to and what goals he pursues while playing sports. However, there is a list of general recommendations that will suit everyone without exception, they will help keep yourself in good shape and not harm your own body.

1. Food is varied and of high quality. Food products for athletes must be compatible, since the assimilation of some of them together is impossible.
2. Food needs to be prepared in a he althy way. The fat content of the cooked dish depends on this, which should not exceed the permissible norms.
3. Fractional nutrition. You can divide your diet into 6-7 meals, which will allow it to be absorbed and benefit as much as possible.
4. The last meal should be no more than two hours before bedtime, otherwise fats and carbohydrates will turn into unwanted deposits on the body.
5. Use only fresh foods prepared before meals. Accordingly, it is necessary to exclude fast food and various types of semi-finished products from the diet.

We looked at nutrition for athletes for every day.