Chapter 1: Fundamentals of sports nutrition: Fuel for achievements
Proper nutrition during sports is a cornerstone for achieving high results, maintaining health and quick recovery after training. This is not just a diet; This is a personalized approach, taking into account the type of physical activity, intensity, duration, individual characteristics of the body, purpose and even season. The foundation of sports nutrition is based on macro- and micronutrients, water and proper eating time.
1.1 Macronutrients: three whales of energy and recovery
Macronutrients are carbohydrates, proteins and fats that provide the body with energy and building materials. The ratio of these elements in the athlete’s diet varies depending on the type of sport and goals.
- Carbohydrates: the main fuel
Carbohydrates are the main source of energy for most sports, especially for those that require high intensity and duration. They break down to glucose, which is used for immediate energy or stored in the form of glycogen in the muscles and liver.
* **Сложные углеводы:** предпочтительный выбор для спортсменов, так как они обеспечивают устойчивый приток энергии. К ним относятся:
* Цельнозерновые продукты: овсянка, гречка, коричневый рис, цельнозерновой хлеб и макароны.
* Крахмалистые овощи: картофель, батат, кукуруза.
* Бобовые: фасоль, чечевица, горох.
* **Простые углеводы:** могут быть полезны непосредственно перед, во время или сразу после тренировки для быстрого восполнения энергии. К ним относятся:
* Фрукты: бананы, яблоки, апельсины, ягоды.
* Мед.
* Спортивные напитки (с умеренным содержанием сахара).
* **Количество углеводов:** для спортсменов варьируется от 3 до 12 граммов на килограмм массы тела в день, в зависимости от интенсивности и продолжительности тренировок. Например, выносливые спортсмены, такие как марафонцы, требуют больше углеводов, чем бодибилдеры.- Squirrels: building material for muscles
Proteins play a key role in the restoration and growth of muscle tissue, as well as in maintaining the immune system and transporting oxygen.
* **Источники белка:**
* Животные белки: мясо (говядина, птица, свинина), рыба (лосось, тунец, треска), яйца, молочные продукты (творог, йогурт, молоко).
* Растительные белки: бобовые (фасоль, чечевица, нут), тофу, киноа, орехи, семена.
* **Количество белка:** для спортсменов рекомендуется потреблять от 1,2 до 2,0 граммов белка на килограмм массы тела в день. Спортсмены, занимающиеся силовыми видами спорта, могут нуждаться в большем количестве белка для стимуляции мышечного роста.
* **Время приема белка:** важно равномерно распределять потребление белка в течение дня, особенно после тренировки, когда мышцы наиболее восприимчивы к восстановлению.- Fat: Energy and Hormonal Balance
Fats are important for providing energy, supporting hormonal balance, assimilating fat -soluble vitamins and protecting organs.
* **Полезные жиры:**
* Ненасыщенные жиры: содержатся в авокадо, орехах, семенах, оливковом масле, рыбе (лосось, тунец, скумбрия). Эти жиры полезны для здоровья сердца и сосудов.
* Омега-3 жирные кислоты: особенно важны для спортсменов, так как они обладают противовоспалительными свойствами и способствуют восстановлению.
* **Ограничить потребление:**
* Насыщенные жиры: содержатся в жирном мясе, сливочном масле, сыре. Их следует употреблять в умеренных количествах.
* Трансжиры: содержатся в обработанных продуктах, фастфуде и выпечке. Их следует избегать.
* **Количество жира:** для спортсменов рекомендуется потреблять от 20% до 35% от общего количества калорий из жиров, преимущественно из полезных источников.1.2 micronutrients: vitamins and minerals for optimal functioning
Micronutrients, such as vitamins and minerals, are necessary for numerous biochemical processes in the body, including energy production, the functioning of the immune system, the health of bones and muscles.
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The main vitamins and minerals for athletes:
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Vitamin D: It is important for the health of bones, immune function and muscle strength. Athletes training in a room or in regions with limited sunlight may need vitamin D.
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Vitamin C: The antioxidant that protects the cells from damage caused by free radicals and supports the immune system.
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Vitamin E: It is also an antioxidant and plays a role in muscle restoration.
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B vitamins B: necessary for the production of energy and functioning of the nervous system.
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Iron: It is important for transporting oxygen to the muscles. Iron deficiency can lead to fatigue and decrease in productivity. Women athletes are more at a higher risk of iron deficiency.
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Calcium: It is important for the health of bones and muscles.
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Magnesium: Participates in more than 300 enzymatic reactions in the body, including muscle function and energy production.
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Zinc: It is important for immune function and tissue restoration.
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Sources of micronutrients: A variety of diet, rich in fruits, vegetables, whole grain products, nuts and seeds, provides most of the necessary vitamins and minerals. In some cases, it may require intake of polyvitamins or individual additives, but only after consulting a doctor or a nutritionist.
1.3 hydration: key to performance and health
Water is an indispensable component of sports nutrition. It accounts for about 60% of body weight and is involved in many vital functions, including thermoregulation, transportation of nutrients and waste removal.
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The importance of hydration for athletes:
- Prevention of dehydration: dehydration can lead to a decrease in performance, fatigue, convulsions and even a thermal shock.
- Regulation of body temperature: water helps to dissipate the heat released with physical activity.
- Transportation of nutrients: water tolerates nutrients to cells and removes waste.
- Lubrication of the joints: Water helps to lubricate the joints, reducing the risk of injuries.
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Hydratic recommendations:
- Drink water during the day: do not wait for a feeling of thirst.
- Drink water before, during and after training: the amount of water depends on the intensity and duration of the training, as well as on the ambient temperature.
- Use sports drinks: during long -term training (more than 1 hour), sports drinks containing electrolytes (sodium, potassium, magnesium) can help replenish the loss of liquid and electrolytes with later.
- Assess hydration by the color of urine: light yellow urine indicates good hydration.
Chapter 2: Nutrition depending on the sport
Nutrient needs vary depending on the sport. Various types of physical activity impose different requirements for energy, macro- and micronutrients.
2.1 types of endurance (running, swimming, cycling):
Athletes involved in endurance sports require a large number of carbohydrates to maintain a high level of energy for a long time.
- Carbohydrates: 6-10 grams per kilogram of body weight per day. It is important to use complex carbohydrates during the day and simple carbohydrates just before, during and after training.
- Squirrels: 1.2-1.4 grams per kilogram of body weight per day. Squirrels are important for muscle restoration and maintaining the immune system.
- Fat: 20-30% of the total number of calories. It is important to use useful fats, such as unsaturated fats and omega-3 fatty acids.
- Example of the diet:
- Breakfast: oatmeal with fruits and nuts, yogurt.
- Lunch: salad with chicken or fish, whole grain bread.
- Dinner: pasta with vegetables and seafood.
- Snacks: fruits, energy bars, sports drinks.
2.2 Forces of sports (bodybuilding, powerlifting, heavy athletics):
Athletes involved in power sports require a large amount of protein to stimulate muscle growth and recovery.
- Carbohydrates: 4-6 grams per kilogram of body weight per day. Carbohydrates are important to provide energy during training and restoration of glycogen reserves.
- Squirrels: 1.6-2.0 grams per kilogram of body weight per day. It is important to use protein evenly during the day, especially after training.
- Fat: 20-30% of the total number of calories. It is important to use useful fats, such as unsaturated fats and omega-3 fatty acids.
- Example of the diet:
- Breakfast: eggs, oatmeal, cottage cheese.
- Lunch: chicken breast or steak with vegetables and rice.
- Dinner: fish or tofu with vegetables and a movie.
- Snacks: protein cocktails, nuts, cottage cheese.
2.3 Team sports (football, basketball, volleyball):
Athletes involved in team sports require a balanced diet that provides energy, restoration and maintaining the immune system.
- Carbohydrates: 5-7 grams per kilogram of body weight per day. Carbohydrates are important to provide energy during training and games.
- Squirrels: 1.4-1.7 grams per kilogram of body weight per day. Squirrels are important for muscle restoration and maintaining the immune system.
- Fat: 20-30% of the total number of calories. It is important to use useful fats, such as unsaturated fats and omega-3 fatty acids.
- Example of the diet:
- Breakfast: whole -grain flakes with milk and fruits, yogurt.
- Lunch: Sandwich with chicken or turkey, salad.
- Dinner: pasta with meat or vegetables, salad.
- Snacks: fruits, energy bars, sports drinks.
2.4 Sports that require weight control (boxing, struggle, gymnastics):
Athletes involved in sports requireing weight control need to carefully plan your diet in order to balance weight loss with productivity and health.
- Calorie content: A moderate decrease in calorie content may be required, but it is important to avoid extreme diets, which can lead to loss of muscle mass and decrease in performance.
- Squirrels: 1.6-2.0 grams per kilogram of body weight per day. It is important to use a sufficient amount of protein to preserve muscle mass.
- Carbohydrates: Choose complex carbohydrates and control the consumption of simple carbohydrates.
- Fat: Choose useful fats and limit the consumption of saturated and trans fats.
- Example of the diet:
- An increase in the consumption of vegetables and fruits: they provide a feeling of satiety and contain few calories.
- The use of vegetable protein: chicken breast, fish, tofu.
- Serving sizes: the use of smaller plates can help control the amount of food eaten.
- Avoid processed products and fast food: they often contain many calories, fats and sugar.
Chapter 3: Poser time: when there is a maximum return
The eating time is crucial for athletes, since it affects the level of energy, recovery and performance.
3.1 Nutrition before training:
The purpose of nutrition before training is to provide the body with energy and prepare it for the upcoming load.
- Time: for 1-3 hours until training.
- Composition: Mostly carbohydrates with a small amount of protein.
- Examples:
- Oatmeal with fruits.
- Banana with peanut oil.
- Avocado toast and egg.
3.2 Nutrition during training:
The purpose of nutrition during training is to maintain the level of energy, especially during long training (more than 1 hour).
- Time: Every 30-60 minutes during training.
- Composition: Simple carbohydrates and electrolytes.
- Examples:
- Sports drinks.
- Energy gels.
- Banans.
3.3 Nutrition after training:
The purpose of the nutrition after training is to restore glycogen reserves, restore muscles and reduce inflammation.
- Time: Within 30-60 minutes after training.
- Composition: Carbohydrates and proteins in a ratio of 3: 1 or 4: 1.
- Examples:
- Protein cocktail with fruits.
- Cottage cheese with fruits.
- Chicken breast with rice and vegetables.
3.4 Food before bedtime:
Food before bedtime can help restore muscles and improve sleep quality.
- Time: for 1-2 hours to sleep.
- Composition: Slow assimilation protein (casein) and complex carbohydrates.
- Examples:
- Cottage cheese.
- Greek yogurt.
- Nuts.
Chapter 4: Addresses in sports nutrition: necessity or marketing move?
Sports supplements can be useful in certain situations, but they should not replace good nutrition. It is important to understand that most additives do not go through strict clinical trials, and their effectiveness and safety may not be proven.
4.1 The most popular sports additives:
- Protein powder (whey, casein, soy): Useful for increasing protein consumption, especially after training.
- Creatine: Increases strength and muscle mass, improves performance in power sports.
- BCAA (amino acids with an extensive chain): They can reduce muscle pain and accelerate recovery.
- Caffeine: It stimulates the central nervous system, increases energy and concentration.
- Beta-Alanine: Increases endurance and reduces muscle fatigue.
- Vitamins and minerals: It can be useful to replenish the deficiency of nutrients.
4.2 when it is worth taking sports supplements:
- To make up for a deficiency of nutrients identified by a doctor or nutritionist.
- To improve performance in certain sports, after consulting with a specialist.
- To accelerate recovery after training.
4.3 precautions when using sports additives:
- Consult a doctor or nutritionist before taking any additives.
- Choose additives from reliable manufacturers that have undergone an independent quality test.
- Follow the recommended dosages.
- Do not rely on additives as a replacement for good nutrition.
- Consider possible side effects and interactions with other drugs.
Chapter 5: Practical Tips for Planning a Sports Diet
Proper nutrition during sports requires planning and organization. Here are a few practical tips that will help you make a balanced and effective diet.
- Define your goals: What do you want to achieve with sports nutrition? Increase muscle mass, increase endurance, lose weight or just improve the general health?
- Evaluate your needs: Calculate your calorie needs and macronutrients, depending on your sport, intensity of training and goals.
- Make a power plan: Plan your food techniques and snacks for a week, taking into account the time of training.
- Prepare food in advance: Prepare the dishes in advance so that you always have healthy food at hand.
- Take snacks with you: Always carry useful snacks with you so as not to miss the meal and not succumb to the temptation of unhealthy food.
- Experiment: Do not be afraid to experiment with different products and recipes to find what you like and suitable.
- Listen to your body: Pay attention to how your body reacts to different foods and diet.
- Do not forget about the water: Drink enough water during the day, especially before, during and after training.
- Be consistent: Adhere to your food plan, even if you do not see the results at once.
- Contact a specialist: If you have any questions or doubts, consult a doctor or a nutritionist specializing in sports nutrition.
Following these tips and principles, you can draw up an effective and personalized nutrition plan that will help you achieve your sports goals and maintain optimal health.