What should be the proper nutrition in athletes?
What should be the proper nutrition in athletes? The human body even during the holidays spend a certain amount of energy to sustain (the working of the internal organs, breathing and the like). What can we say about the power consumption of an athlete, which is several times a week exhausting yourself with exercise and heavy loads in the gym? On average, this number is 3500 – 5000 Kcal/day.
The basics of proper nutrition
In order to prevent depletion of the body and as a consequence various diseases, it is very important to recover and it fully fed. After all, even if you know where you can do ultrasound of internal organs inexpensive, that’s not a reason for illness. Therefore it is better to prevent the occurrence of any disease and enjoy life! Food should be healthy and balanced, that is, the body must obtain proteins, carbohydrates and fats in the correct proportions.
- Proteins is an essential substance, necessary for the construction and development of a variety of antibodies, hormones, nerves, tissue and cells of the body. The highest amount of protein can be obtained from products of animal and vegetable origin. Animal proteins can be obtained from meat, fish, poultry, eggs, dairy products; their number should be 60% of the total amount of protein intake. Vegetable proteins are cereal products, sunflower seeds, nuts, legumes (beans, peas, soy…). Also proteins in the human body promote the absorption of vitamins and minerals.
- Carbohydrates – is the most valuable source of energy, it also improves digestion and promotes the excretion of harmful substances from the body. The stock carbs located in the liver, skeletal muscles as glycogen, which provides energy consumption of the brain. The main sources of carbohydrates are flour products, sweets, cereals, potatoes, rice, milk, fruit. The rate of consumption must exceed the total amount of proteins and fats 4 times.
- Fat is a component of membranes of all cells in the body maintain a constant temperature of the body, participate in the work of internal organs, metabolism, so excluding them from food can lead to extremely unpleasant consequences for health. To obtain the right amount of fat from dairy products, margarine, confectionery, chocolate, fatty meat products. There is a wide variety of vegetable oils – palm, coconut, mustard, soybean, walnut, etc.
- Water. A very important factor of healthy nutrition is a constant replenishment of fluid in the body. Water is a Transporter of nutrients to the vital organs. It also supports the muscle tone required during exercise to prevent dehydration of the muscles. Daily dose of water for the athlete of 2,5 l or more. It is better to drink non-carbonated drinks and juices.
Mode of food intake also plays a key role in the achievement of planned results. During exercise, the food should be divided into 6 stages. Breakfast and lunch should be the most nutritious; after dinner, especially before exercise, the food you eat primarily carbohydrates for energy storage. During training, as a rule, no snacking, but as an exception you can afford a small amount of nuts. Half an hour after a workout is important to replenish spent energy reserves, it can be a portion of oatmeal with legumes. Next meal (about 2 hours) should consist of proteins and carbohydrates.
In a balanced diet of the athlete should be all the variety of foods that provide the body with essential vitamins and minerals. It is important to combine dairy and meat products, consume lots of vegetables and fruits to maintain the health of the athlete, and that will lead to great training results.