Many athletes believe that there is nothing shameful about eating fried potatoes and cutlets before the competition, no, taking, at the same time, their beloved and deserved eighth place. But does such an athlete think about the fact that before his body are set completely different tasks for the majority of those around him, which must be solved using some resources?
Our food is our resources. Therefore, the correct sports nutrition should be different from the menu of those who do not engage in sports.
What tasks does the food perform in the life of the athlete?
Now we will try to prove to you, explain on the fingers how important the proper nutrition for athletes is:
- depending on the level of physical fitness and specific tasks that are put before the athlete, the food should contain enough calories, proteins, fats, carbohydrates, vitamins, water;
- due to the correctly selected menu, metabolic processes are activated;
- proper nutrition when playing sports leads to a change in body composition - you can reduce the proportion of fatty layer, increase the proportion of muscles or leave everything unchanged;
- the menu directly affects the hormonal background, and hormones on the body's ability and the chance to achieve maximum performance.
What do you need to keep in mind when compiling the ration of an athlete?
We hope that the inseparability of the concepts of proper nutrition and sports you fully embraced. Now let's talk about what aspects should correspond to a balanced athlete's menu:
- Quantitative composition - there is an opinion that athletes should eat as much as possible, then the muscles grow more quickly. But in fact, in this way, you can only increase only fat, which will be delayed from excess calories. The athletes' menu really should be distinguished by an increased energy value - 2,100 kcal (women), 2,700 kcal (male), but quality is also important.
- The qualitative composition is proteins, fats, carbohydrates and micronutrients.
Proportion of proteins, carbohydrates and fats to many is well known - 30:60:10, the dosage of each vitamin is individual, but water requires much more than average - at least 2.5 liters per day. - Assimilation - this part of the topic of proper nutrition during training, mainly relates to proteins. When choosing proteins , it is necessary first of all to look not at their quantity (which often coincides with the increased concentration of fats), and on the assimilation factor - the best indicator 1.0 and the approximate results.
- Nutrition mode - well, and, last. Of course, you need to eat a little. Do not bring yourself to wolf hunger, but do not overeat - 4-5 meals a day - this is the norm.