Proper nutrition for an athlete: what foods are needed for a complete diet

Proper nutrition for an athlete: what foods are necessary for a complete diet

Athletes and people who do not devote their free time to training have different nutritional needs. The difference is due to several factors. Athletes use far more energy than office workers or even industrial workers. High energy consumption is not the only reason for the athlete's special nutritional requirements.

Increased physical activity affects the athlete's body in such a way that he begins to work in a more intense "mode". To restore the energy expended during training, maintain good physical shape and perform exercises, sports nutrition should be high in calories, natural, and varied.

Basic Nutrition Basics

Correct distribution of physical activity and restoration of the energy expended in this case are the main guarantee of success in achieving high sports results. Energy costs cannot be replenished without the consumption of properly selected products. Food serves both as a source of energy and as a material for the reproduction of cells.

Athlete's Diet Products

The main thing is to take into account the fact that food for the athlete must perform a number of specific tasks, and is not exclusively a source of satisfying hunger. Foods on the bodybuilder's menu must meet the following requirements:

  • Provide the body with all the necessary nutrients, micro- and macroelements, vitamins, calories

Caloric value directly depends on the athlete's sports goals

  • Promote the normalization and activation of metabolic processes occurring in the body

Natural additives and active biological substances fully meet this quality.

  • Regulate body weight

Disclaimer

Please note that all information posted on the Prowellness website is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice. Do not use these materials for diagnosis, treatment, or any medical manipulation. Consult a physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The owner of the Site does not bear any responsibility to any party that has suffered indirect or direct damage as a result of improper use of materials posted on this resource.

Without physical education, a healthy lifestyle, proper weight loss or muscle gain is impossible. To maximize the effect of sports, it is not enough just to visit a fitness center or gym. It is important to eat right.

Nutritional Principles for Sports

  • When playing sports, the body needs energy, so you shouldn't go hungry or sit on rigid diets. Such experiments with the body can lead to regular ill health or complete exhaustion.
  • You need to eat in small portions every 3-4 hours. That is, a person will eat about 5-6 times per day. This will help him stay full and energetic.
  • Don't skip snacking. There should be 2-3 of them per day. Fermented milk products, nuts, cottage cheese, fresh or baked vegetables and fruits are suitable as a healthy snack.
  • The serving size should not be large. The portion should fit easily in the palm of your hand.
  • Breakfast is the most important meal of the day. You shouldn't ignore it and work on an empty stomach. The ideal breakfast is complex carbohydrates or a mixture of proteins and carbohydrates.
  • For lunch, do not use potatoes or pasta in combination with meat or fish. Protein foods go well with cereals and vegetables.
  • Leave the bulk of the proteins and some vegetables for the evening. This will help your muscles recover faster.
  • No need to eat food in a hurry and on the go. So it is less absorbed and digested.
  • Put food on a plate, not from a shared pot or pan. This helps to better control the amount eaten.
  • The amount of salt should be limited.

What foods do an athlete typically consume?

List of the most useful products for a person who regularly plays sports:

  • buckwheat porridge;
  • coarse oatmeal - preferably not instant);
  • lean boiled meat - chicken, rabbit, turkey , veal;
  • fatty sea fish and seafood;
  • low-fat cottage cheese;
  • low-fat whole milk;
  • yogurt without sweet or fruit fillers - you can do it yourself at home using milk and sourdough;
  • fresh vegetables and fruits;
  • fresh herbs;
  • natural vegetable oils - linseed, sunflower, olive;
  • nuts and dried fruits.

What foods should be discarded?

It is best for the athlete to minimize the consumption of the following foods:

  • Alcoholic drinks are available occasionally and in limited quantities.
  • Sugary sodas or packaged juices.
  • Fast food products, semi-finished products.
  • Sausages and sausages.
  • Fast food.
  • Confectionery, chocolate, sweets.
  • Sauces based on mayonnaise - spicy, cheese, garlic, mushroom.
  • Margarine and spread.
  • Shop snacks - chips and croutons with lots of spices.
  • Fatty, fried meat in large quantities.

What else to consider when doing sports?

A few more secrets of proper exercise nutrition:

Each of us at least once, but bought a subscription to the gym, but not everyone had the strength and patience to make it a rule to visit it regularly. But even those who try to monitor their physical shape do not always have the necessary knowledge that, in addition to exertion, in order to achieve the goal, proper nutrition is also necessary. It is not enough just to wave your arms and legs, drag dumbbells and a barbell, do inclines.

Let's talk about sports nutrition, but not about dietary supplements and anabolic steroids, which have a very unpredictable result and dubious effect, but about normal nutrition in everyday life in combination with sports activities. About nutrition that provides the body with a sufficient amount of vitamins, trace elements, amino acids, proteins, fats and carbohydrates, thanks to which, with physical activity, you can lose weight or accumulate muscle mass, rather than body fat.

This requires the consumption of the required amount of easily digestible proteins, products that contain the necessary mineral salts, vitamins, amino acids.

Sports nutrition for gaining muscle mass

We know that protein serves for the formation and repair of tissue - this is meat, fish, dairy products, eggs, nuts, seeds, carbohydrates (vegetables, cereals, fruits), like fats, are a source of energy, but fats should come second.

If you are actively involved in sports and have a lot of physical activity, for the correct set of muscle mass, you should eat 5-6 times a day, the amount of food eaten should be from 3 to 3.5 kg. at 70 kg body weight. Moreover, fruits and vegetables make up 10-15 percent of the total. Take the daily food ration at 100 percent and divide by the following ratio:

  • first breakfast, afternoon snack and extra snack after workout will be 5 percent each
  • lunch and lunch - 30 percent each
  • dinner - 25 percent

By eating at this ratio, the body will receive the necessary amount of food to function properly, and you will not feel hungry. Products should be easily digestible; if possible, exclude legumes, cabbage, pork fat and lamb from the diet. Serve meat dishes steamed or in your own juice.

Try not to repeat the daily menu, diversify it, if you constantly eat the same thing, sooner or later you will want something new, and you will break loose, and the body may also react negatively. Breakfast should have more carbohydrates, porridge with poultry or fish and various vegetables are well suited for lunch; in the dinner menu, you can make a greater bias towards proteins and a small amount of vegetables.

Proper sports nutrition implies that eating before starting classes must be done 2-3 hours in advance, since during physical activity a large amount of food eaten will not be digested, it will be difficult to exercise, and problems with the gastrointestinal tract may arise. Possible consumption of those rich in carbohydrates:

  • oatmeal in skim milk
  • boiled potatoes
  • crisp bread
  • jam

Athletes and people who do not devote their free time to training have different nutritional needs. The difference is due to several factors. Athletes use far more energy than office workers or even industrial workers. High energy consumption is not the only reason for the athlete's special nutritional requirements.

Increased physical activity affects the athlete's body in such a way that he begins to work in a more intense "mode". To restore the energy expended during training, maintain good physical shape and perform exercises, sports nutrition should be high in calories, natural, and varied.

Basic Nutrition Basics

Correct distribution of physical activity and restoration of the energy expended in this case are the main guarantee of success in achieving high sports results. Energy costs cannot be replenished without the consumption of properly selected products. Food serves both as a source of energy and as a material for the reproduction of cells.

Athlete's Diet Products

The main thing is to take into account the fact that food for the athlete must perform a number of specific tasks, and is not exclusively a source of satisfying hunger. Foods on the bodybuilder's menu must meet the following requirements:

  • Provide the body with all the necessary nutrients, micro- and macroelements, vitamins, calories

Caloric value directly depends on the athlete's sports goals.

  • Promote the normalization and activation of metabolic processes occurring in the body

Natural additives and active biological substances fully meet this quality.

  • Regulate body weight

Proper nutrition for an athlete is just as important as regular exercise. The food you eat affects muscle growth, post-workout recovery, and overall health.

In this article, we will tell you in detail about all the nuances of sports nutrition. You will find out what is its fundamental difference from the usual diet, which foods should be consumed, and which should be excluded from the diet. You will also find typical menus for different purposes and learn about the importance of a balance of proteins, fats and carbohydrates.

Basic concepts and principles, how it differs from regular meals

Any professional athlete will say that it is almost impossible to achieve high results without proper nutrition. There is logic in this - during training, the body spends a huge amount of energy, which must be replenished, including through food. The correct balance of vitamins and minerals helps the body to recover faster after exertion.

Any sports diet includes a preliminary calculation of BJU - proteins, fats and carbohydrates. Different dietary goals imply different ratios of BJU in the foods consumed. There are three main requirements that sports nutrition must meet:

  • Enrichment of the body with vitamins and microelements;
  • Normalization of metabolic processes;
  • Normalization and subsequent maintenance of body weight.

Composing a diet begins with calculating the BJU necessary for the body. Foods and meals are selected in such a way that the athlete gets the required amount of calories. WHO standards for the ratio of BZHU: 1: 1: 4.

If the goal is to lose weight, the amount of protein is kept to a minimum. If a person wants to gain muscle mass, then proteins in food should prevail. The World Health Organization has developed and presented the basic principles on which the athlete's diet is based:

  • 300-500 grams of vegetables, fruits every day;
  • Since fruits are quickly digested, it is best to eat them for 30- 60 minutes before the main meal;
  • Fried foods are not recommended. The omega-3,6,9 it contains is transformed into toxic substances;
  • Do not abuse salt and sugar, maximum 10% of the daily value;
  • In the first half of the day, you should focus on the use of complex carbohydrates and saturated foods;
  • The last meal - no later than 3 hours before bedtime;
  • High starch root vegetables

What foods should be more common, with what substances

The three main components should be found in products in the following proportions:

  • Proteins - about 30-35%;
  • Fats - about 10-20%;
    • Carbohydrates - about 50-60%;

    The menu is compiled individually, depending on gender, age, health, physical condition.

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