In modern sports, in order to achieve tangible results, one often has to rely on all kinds of scientific research. They help athletes keep fit. A good help in this is the diet for the sportsman, which is composed taking into account many years of scientific developments in the field of healthy nutrition.
Athletes, of course, are considered a model of health strength and endurance. But constant exercise and training can cause overstrain. Because of this, immunity can be seriously affected. Autoimmune diseases begin to progress .
The cause of these problems is non-compliance with the recovery regimen of the body. If the athlete’s diet or diet is unbalanced, anorexia may result. This is a manifestation of a special state of the body in which there is no appetite, and the necessary substances do not enter the bloodstream. Girls who play sports strive to maintain their shape. Sometimes this desire leads very far. Internal female diseases, for example, menstruation, are manifested. The performance of the endocrine system is reduced.
Why is it important for athletes to eat balanced.
Why do they develop all kinds of recipes for athletes? Proper sports nutrition helps to strengthen the body, give it vitality and strength. In a complex, it contributes to the fastest recovery of an athlete after lengthy training or competition. It is clear that everyone needs their own individual diet and diet selection. In order to compile it for an individual athlete, specialists seek to find out details about his activities, the nature of training, and the physical capabilities of the body. These details will help to create the optimal diet for significant sporting achievements.
Further, general recommendations on the development of an individual diet of athletes, diet and some additional information, for example, which diet is considered optimal for an athlete, will be considered.
How to eat right
For any sport, a certain balance in the diet is necessary. Eating, the athlete must provide the body with all the necessary substances. However, because sports nutrition is called balanced, because it does not allow an overabundance in the accumulation of nutrients. In general, recipes and cocktails for athletes should be as high in calories as the calories in the classroom. If you need to increase weight, the calorie content should be increased. To reduce energy consumption during muscle loads, you should replenish the supply of carbohydrates - food for the muscles. The fat content depends on a meal with a protein and carbohydrate composition.
Does the diet take energy costs for the athlete
Energy consumption in sports depends on many indicators. Basically, energy is spent at increased loads and is replenished during rest and good nutrition. Based on this, nutritionists make certain diets that take into account the physicochemical processes in individual sports activities.
You need to know that energy waste is proportional to the degree of load and the sport. The weight and physical data of the athlete are also taken into account when calculating the energy consumption. A certain role is played by the diet for the athlete.
Daily sports diet example
Initial breakfast: several eggs, low-fat cottage cheese 250 g, oatmeal porridge, 2-3 slices of bran bread, 200 ml, tea or coffee without sugar.
Repeated breakfast: a couple of pears or apples, a roll with kefir or yogurt.
Lunch: Wheat porridge or buckwheat 200 g, can be seasoned with milk or sauce, a couple of beaten eggs, a light vegetable salad, rye bread 4-5 pieces, a glass of green tea.
Dinner: a few slices of bran bread, fruits or vegetables about 300 g, half a glass of kefir.