Proper nutrition athlete: what products do you need for a good diet

Athletes and people who do not devote their spare time to training, have different nutritional needs. The difference is due to several factors. Athletes spend a much greater amount of energythan office workers or even workers in the workplace. High energy consumption is not the only reason for the special dietary requirements of an athlete.

Increased physical activity affects the body of an athlete so that he begins to work in a more intensive mode. To recover expended for the training of energy, maintain good physical fitness and exercise sports nutrition should be of high caloric, natural, to be varied.

Basic fundamentals of nutrition

Proper distribution of physical loads and recovery spent in this force is the key to success in achieving high sports results. Energy can't be replenished without consuming the right mix of products. Food serves as a source of energy and material for cell reproduction.

Products for diet athlete

Most importantly, you must consider what food the athlete needs to perform some specific task, and is not exclusively a source of satisfying hunger. Products in the menu of the bodybuilder must meet the following requirements:

1. To provide the body with all necessary nutrients, micro and macronutrients, vitamins, calories

Caloric value depends on the sport task of the athlete.

2. Contribute to the normalization and activation occurring in the body metabolic processes

This quality fully meet the natural supplements and biologically active substances.

3. To regulate body weight

The weight depends on your goals. In some stages of training the weight should decrease, other — increase, and in some cases be maintained in an unaltered state.

4. To change the morphological parameters

This property allows you to build muscle mass, and body fat, on the contrary, to reduce.

The importance of good nutrition for the athlete

Training requires the athlete costs huge amounts of energy as for the physical exertion, and to maintain important vital functions. This is the work of the heart muscle, respiratory and digestive systems. The reason is that during intense training in emergency mode and working musculature, and internalorgans.

If the body will not get sufficient nutrients and minerals, it will lead first to the energy imbalance, and then to exhaustion. To avoid this, the athlete will need to pay more attention to their daily diet. It needs to be as balanced as possible, fully compensate for consumed energy consist of useful natural products of animal and vegetable origin.

Sports diet

The formation of the menu depends on the individual and the General requirements. The first group includes the physical characteristics of the athlete, the sport discipline, burden, and second, independent of the discipline and other factors, the qualitative composition of the diet of the athlete, which should contain a rich macro - and microelements products.

The composition proper nutrition for the athlete should be close to the formula: 30% protein, 60% carbohydrates, 10% fats.

The use of minerals and vitamins implies the inclusion in the diet of food containing them in a particular quantity or in special complexes.

Proteins

One of the most important components of the sports healthy and balanced diet. He has a multifaceted effect on the body.

All biological structures, which include the organic part of bone, tendons, ligaments and muscle tissue consist of protein. Protein is a catalyst of biochemical processes, accelerating them millions of times, is part of hormones as a growth factor. The activity of the enzyme is directly dependent protein occurring in cells of both energy and metabolic processes.

Thanks to proteins, tissues receive oxygen and essential nutrients. A huge role the component plays in the immune system. This is because antibodies are specific protein molecules.

Sources of protein in sports nutrition are the following products:

1. Fish, which contains vitamins and fatty acids;
2. Lean meats, which include veal, poultry, rabbit;
3. Contains fats, vitamins, and amino acids of eggs;
4. Dairy products, which include not produced in the human body amino acid — methionine.

Carbohydrates

Provide the basis for metabolic and energetic processes. Under the influence of increased physical activity consumed significantly more intensive. There are "simple" and "complex". Athletes need to include in your diet the last.

Source of complex carbohydrates arethe following food items: fruits, rice, vegetables, wheat and brown bread. In the Sahara there are also carbohydrates, but they are simple. It is recommended to replace a rich variety of vitamins and trace elements of natural honey.

Fats

Serve as a source of energy and building material, being present in the composition of cell membranes. Intensive consumption of fats contribute to time-consuming to be performed in a slow tempo, exercises. The role of fats in such training is to maintain the stable operation of the internal organs and body temperature at the same level.

The athlete needs to eat and animal and vegetable fats. This is because they perform very different tasks. The source of animal fats serve fatty fish and butter, and vegetable oil. For athletes it is preferable to use olive oil.

Menu for athletes

An example of a balanced menu includes the following products:

• 400 grams of poultry meat;
• 0.4 kg of curd;
• 30 grams of butter;
• 200 grams of bread;
• 0.5 kg grain cereal;
• 300 grams of fruit and vegetables.
• 4-5 eggs.

For the athlete-strongman

If the ultimate goal of your training is the muscle mass, the athlete requires a lot of protein. Some athletes choose to get it along with the food consumed, others in the form of specially designed additives. The latter include creatine, amino acids and proteins protein nutrition shakes.

Girls

Nutrition for athletes, actively trains in a gym has its own characteristics. In addition to complex carbohydrates, it should prevail vegetable fiber, to be monounsaturated fats. Eat preferably fractionally. A break between separate food intakes should be less than three hours.

Sample menu for sports girls:

1. Breakfast includes three eggs, porridge (100 gr.), and the second half a liter of yogurt or milk;
2. For lunch it is recommended to eat brown rice (150 gr.), white meat poultry or fish (200 gr.);
3. For an afternoon snack best nuts and cottage cheese (200 gr.);
4. The dinner includes a salad or fruit, meat or fish (200 gr.);
5. Before bedtime is recommended to drink at least 500 ml of yogurt, which can be replaced by any other dairy product.

Requirements diet for athletes remain unchanged, regardless of what period of time are menu — for a week or a month. Importantly, the products it was chosen exceptionally nutritious, natural and healthy.

width="">Prohibited products

Table salt is a no — no for athletes. The alternative to it is sea. It is rich in many useful items. The menu must not include spicy or fried foods, mushrooms, sugar, alcoholic beverages, various kinds of semi-finished products made of powder juices.

General guidelines

There is so much need, not to overeat or, conversely, to experience the feeling of hunger. The meal should pass without difficulty. Food should be well chewed. You need to constantly monitor the weight and monitor their own health.