Sports nutrition and training: how to achieve synergia?

Sports nutrition and training: how to achieve synergia?

Chapter 1: Fundamentals of sports nutrition

1.1 Macroelements: Sports shapes bricks

Success in sports, regardless of the level of training and the chosen discipline, is inextricably linked with proper nutrition. Power is the fuel necessary to maintain high intensity of training, restoration after loads and achieve the goals. The basis of sports nutrition is macro elements: proteins, carbohydrates and fats. Each of these elements plays its own unique role in providing the body with energy and building material.

1.1.1 proteins: building material for muscles

Protein is a vital macroelent consisting of amino acids, which are the main building blocks for muscles, organs, enzymes and hormones. In physical exertion, the muscles are subjected to microtrauma, and protein is necessary for their restoration and growth. The need for protein for athletes is much higher than in people who lead a sedentary lifestyle.

• Recommended consumption rate: For athletes involved in power sports, it is recommended to consume from 1.6 to 2.2 grams of protein per kilogram of body weight per day. For athletes involved in endurance sports, the norm can be slightly lower – from 1.2 to 1.7 grams per kilogram of body weight. It is important to remember that these are only general recommendations, and individual needs can vary depending on the intensity of training, age, gender and other factors.
• Springs of protein: High -quality protein sources include:
  • Animal sources: Lenten meat (chicken, turkey, beef), fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, yogurt, milk).
  • Plant sources: Legumes (lentils, beans, peas), tofu, film, nuts and seeds. It is important to remember that plant sources of protein can be inferior, that is, do not contain all the necessary amino acids. Therefore, with vegetarian or vegan nutrition, it is necessary to carefully plan the diet in order to provide the body with all the necessary amino acids.
• Protein reception time: It is important to evenly distribute protein intake during the day, including protein intake after training. After training, the body is most susceptible to the absorption of protein, which contributes to the restoration and growth of muscles. The use of protein before bedtime can also be useful, as it provides the body with amino acids during the night, when the recovery process occurs.
• The consequences of a lack of protein: The lack of protein can lead to a slowdown in recovery after training, loss of muscle mass, a decrease in immunity and a deterioration in the general state of health.
• The consequences of an excess of protein: Excessive protein consumption can create an additional load on the kidneys and liver. In addition, an excess of protein, not used by the body, can turn into fat.

1.1.2 Carbohydrates: the main source of energy

Carbohydrates are the main source of energy for the body, especially during intense training. They break down to glucose, which is used as a fuel for muscles and brain. Carbohydrates are divided into simple and complex.

• Simple carbohydrates: Contained in sugar, honey, fruits and some vegetables. They are quickly absorbed and provide a quick surge of energy. However, excessive consumption of simple carbohydrates can lead to sharp jumps in blood sugar and subsequent feeling of fatigue.
• Complex carbohydrates: Contained in whole grain products (oatmeal, buckwheat, brown rice), legumes and vegetables. They are absorbed more slowly and provide a longer and stable influx of energy.
• Recommended consumption rate: The need for carbohydrates among athletes depends on the intensity and duration of training. On average, it is recommended to consume from 3 to 8 grams of carbohydrates per kilogram of body weight per day. For athletes involved in endurance sports, the norm can be higher – up to 10 grams per kilogram of body weight.
• Sources of carbohydrates:
  • Good sources: Oatmeal, buckwheat, brown rice, film, whole grain bread, fruits, vegetables, battles.
  • Limited sources: White bread, sweets, carbonated drinks, processed products.
• Carbohydrate reception time: It is important to consume carbohydrates before training in order to provide the body with energy during training (especially with long training) to maintain blood glucose, and after training to restore glycogen reserves in the muscles.
• The consequences of a lack of carbohydrates: The lack of carbohydrates can lead to fatigue, a decrease in performance, a slowdown in recovery and loss of muscle mass.
• The consequences of excess carbohydrates: Excessive consumption of carbohydrates, especially simple ones, can lead to weight gain, the development of insulin resistance and other health problems.

1.1.3 Fats: An important source of energy and hormones

Fat play an important role in the body, participating in the production of hormones, the absorption of vitamins and providing energy. They are divided into saturated, unsaturated and trans fats.

• Saturated fats: Contained in animal products (meat, dairy products) and some vegetable oils (coconut, palm). It is recommended to consume them in moderate quantities, since excessive consumption can increase the level of cholesterol in the blood.
• Unsaturated fats: They are divided into mononed and polyunsaturated. Mononasized fats are found in olive oil, avocados and nuts. Polynaturated fats are found in fish (salmon, tuna), linen seeds, walnuts and vegetable oils (sunflower, corn). They are healthy and necessary for the normal functioning of the body. Particular attention should be paid to omega-3 fatty acids, which have anti-inflammatory properties and are important for the health of the heart and brain.
• Trans-fats: Contained in processed products (fast food, pastries) and margarine. They should be avoided, as they are harmful to health.
• Recommended consumption rate: It is recommended to consume from 20% to 35% of calories from fats, and most should be on unsaturated fats.
• Sources of fat:
  • Good sources: Avocado, nuts, seeds, olive oil, fish (salmon, tuna), linseed seed.
  • Limited sources: Fatty meat, fried foods, processed products.
• Fat intake time: It is recommended to consume fats along with other macro elements. It is not recommended to consume a large amount of fats immediately before training, as this can slow down digestion and cause discomfort.
• The consequences of a lack of fat: The lack of fats can lead to a violation of the hormonal balance, a decrease in the absorption of vitamins and a deterioration in the general state of health.
• The consequences of excess fat: Excessive consumption of fats, especially saturated and trans fats, can lead to weight gain, the development of cardiovascular diseases and other health problems.

1.2 trace elements: indispensable assistants in sports

In addition to macro elements, trace elements are necessary for the optimal functioning of the body and achieving sports results: vitamins and minerals. They participate in many biochemical processes, including energy metabolism, protein synthesis, the work of the immune system and much more.

1.2.1 Vitamins: life process regulators

Vitamins are organic compounds necessary for the normal functioning of the body. They are not produced by the body in sufficient quantities and should come with food or in the form of additives.

• B vitamins B: They play an important role in energy exchange, the work of the nervous system and the synthesis of protein. Vitamins B1 (Tiamin), B2 (riboflavin), B3 (niacin), B6 ​​(pyridoxin) and B12 (cobamine) are especially important for athletes.
• Vitamin C: It is a powerful antioxidant, protects cells from damage, strengthens the immune system and participates in the synthesis of collagen.
• Vitamin D: It is important for the health of bones, the immune system and muscle function. Vitamin D deficiency is common, especially in the winter season.
• Vitamin E: It is an antioxidant, protects cells from damage and participates in the immune system.
• Vitamin A: It is important for vision, immune system and skin health.
• Recommended consumption rate: The recommended vitamin consumption rate depends on the age, gender, level of physical activity and other factors. Athletes, as a rule, need more vitamins than people leading a sedentary lifestyle.
• Sources of vitamins: Vitamins are found in various foods, such as fruits, vegetables, whole grain products, meat, fish and dairy products. In some cases, it may be appropriate to take vitamin complexes.
• The consequences of a lack of vitamins: The disadvantage of vitamins can lead to various health problems, such as fatigue, reducing immunity, deterioration of recovery and others.
• The consequences of excess vitamins: Excessive consumption of some vitamins (especially fat -soluble vitamins A, D, E, and K) can be toxic.

1.2.2 Minerals: important for bones, muscles and nervous system

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in many biochemical processes, including bone formation, muscle contraction, transmission of nerve impulses and maintaining water balance.

• Calcium: It is important for the health of bones and teeth, muscle contraction and transmission of nerve impulses.
• Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to anemia, fatigue and a decrease in performance.
• Magnesium: Participates in many biochemical processes, including energy metabolism, protein synthesis and the functioning of the nervous system.
• Potassium: It is important for maintaining the water balance, muscle contraction and transmitting nerve impulses.
• Zinc: Participates in the work of the immune system, protein synthesis and wound healing.
• Recommended consumption rate: The recommended norm for the consumption of minerals depends on the age, gender, level of physical activity and other factors. Athletes, as a rule, need more minerals than people leading a sedentary lifestyle.
• Sources of minerals: Minerals are contained in various foods, such as fruits, vegetables, whole grain products, meat, fish and dairy products. In some cases, it may be appropriate to receive mineral complexes.
• The consequences of a lack of minerals: The lack of minerals can lead to various health problems, such as fatigue, muscle cramps, deterioration of recovery and others.
• The consequences of excess minerals: Excessive consumption of some minerals can be toxic.

1.3 Water: vital element

Water is a vital element for the body, making up about 60% of body weight. It participates in many biochemical processes, including the transportation of nutrients, thermoregulation and removal of waste. With physical exertion, the body loses water with later, so it is important to maintain water balance.

• Recommended consumption rate: It is recommended to drink at least 2-3 liters of water per day. With intensive training, the need for water can be increased. It is important to drink water before, during and after training.
• Signs of dehydration: A feeling of thirst, dry mouth, dark urine, headache, fatigue.
• Drinks for athletes: In addition to water, athletes can be useful isotonic drinks that contain electrolytes and carbohydrates. They help replenish the loss of fluid and electrolytes, and also provide the body with energy.

Chapter 2: Sports nutrition as a tool to achieve goals

2.1 Nutrition for a set of muscle mass

A set of muscle mass requires a combination of strength training and proper nutrition. For muscle growth, it is necessary to provide the body with a sufficient amount of protein, carbohydrates and calories.

• Calorius surplus: For a set of muscle mass, it is necessary to consume more calories than it is spent. It is recommended to create calories surplus in the amount of 250-500 calories per day.
• Sufficient amount of protein: As already noted, protein is the main building material for muscles. It is necessary to consume a sufficient amount of protein, distributing it evenly during the day.
• Carbohydrates for energy: Carbohydrates provide the body with the energy necessary for training. It is important to use complex carbohydrates in sufficient quantities.
• Healthy fats: Fats are important for hormonal balance and absorption of vitamins. It is necessary to consume healthy fats in moderate quantities.
• Sports additives: The following sports additives can be useful for a set of muscle mass:
  • Protein: Helps increase protein consumption.
  • Creatine: Improves strength indicators and promotes muscle growth.
  • BCAA: Help to speed up recovery after training.
  • Heiner: It contains a large number of calories, carbohydrates and protein, which can be useful for people who are difficult to gain weight.
• Example of the diet: An example of a diet for a set of muscle mass may include:
  • Breakfast: Oatmeal with fruits and nuts, eggs.
  • Lunch: Protein cocktail, fruits.
  • Dinner: Chicken or fish with buckwheat or brown rice, vegetables.
  • Afternoon snack: Cottage cheese, nuts.
  • Dinner: Beef or turkey with vegetables.
  • Before going to bed: Cottage cheese or protein cocktail.

2.2 Nutrition for weight loss

Reducing weight requires a combination of aerobic and strength training and proper nutrition. To burn fat, it is necessary to create a calorie deficit and at the same time preserve muscle mass.

• Calorie deficiency: To reduce weight, it is necessary to consume less calories than is spent. It is recommended to create a calorie deficit in the amount of 250-500 calories per day.
• Sufficient amount of protein: Protein helps maintain muscle mass when weight loss. It is necessary to consume a sufficient amount of protein, distributing it evenly during the day.
• Carbohydrate restriction: The restriction of carbohydrate consumption, especially simple ones, can help accelerate the process of burning fat.
• Healthy fats: Fats are important for hormonal balance and absorption of vitamins. It is necessary to consume healthy fats in moderate quantities.
• Fiber: Fiber helps to create a feeling of satiety and control the appetite. It is necessary to consume foods rich in fiber, such as vegetables, fruits and whole grains.
• Sports additives: The following sports additives can be useful for weight loss:
  • L-Carnitin: It helps to transport fatty acids to mitochondria, where they are burned for energy.
  • Thermogenics: Accelerating metabolism and contribute to burning fat. It should be used with caution and only after consulting a doctor.
  • Protein: Helps preserve muscle mass.
• Example of the diet: An example of a diet for weight loss may include:
  • Breakfast: Eggs, vegetables.
  • Lunch: Protein cocktail, fruits.
  • Dinner: Chicken or fish with vegetables.
  • Afternoon snack: Cottage cheese.
  • Dinner: Loof meat or fish with vegetables.

2.3 Eating for endurance

Types of endurance, such as running, swimming and cycling, require a special approach to nutrition. To maintain high intensity of training and achieving good results, it is necessary to provide the body with a sufficient amount of energy and nutrients.

• High carbohydrate consumption: Carbohydrates are the main source of energy for muscles during long -term training. It is necessary to consume a sufficient amount of carbohydrates, especially complex ones.
• Moderate protein consumption: Protein is necessary to restore muscles after training. It is necessary to consume a moderate amount of protein.
• Fat for long -term energy: Fat can be used as a source of energy during long -term training. It is necessary to consume healthy fats in moderate quantities.
• Electrolytes: During training, the body loses electrolytes with later. It is necessary to replenish the loss of electrolytes using sports drinks or electrolyte additives.
• Sports additives: The following sports additives can be useful to improve endurance:
  • Gels and bars: Contain rapidly absorbed carbohydrates that provide the body with energy during training.
  • Isotonic drinks: Contain electrolytes and carbohydrates.
  • Caffeine: Improves concentration and reduces the feeling of fatigue.
• Example of the diet: An example of a diet for an athlete engaged in endurance sports may include:
  • Breakfast: Oatmeal with fruits and nuts.
  • Lunch: Fruits, yogurt.
  • Dinner: Paste with vegetables and chicken or fish.
  • Afternoon snack: Energy bar.
  • Dinner: Rice with vegetables and fish.
  • During training: Gel or isotonic drink.

Chapter 3: Practical Tips for the Organization of Sports Nutrition

3.1 Planning of the diet

Planning a diet is an important step for achieving sports goals. This allows the body to provide all the necessary nutrients at the right time.

• Calorie definition: It is necessary to determine your daily need for calories depending on the targets (a set of muscle mass, weight loss, weight maintenance).
• Distribution of macro elements: It is necessary to determine the optimal ratio of proteins, carbohydrates and fats in the diet.
• Compilation of a list of products: It is necessary to make a list of products that will be included in the diet.
• Planning meals: It is necessary to plan meals during the day, given the time of training.
• Cooking in advance: Cooking helps to save time in advance and avoid the temptation to eat something unhealthy.

3.2 Reading labels

The ability to read labels on food is an important skill for an athlete. This allows you to get information about the composition of the product, calorie content, the content of macro elements and trace elements.

• Portion size: Pay attention to the size of the portion indicated on the label.
• Calorie content: Determine the calorie content of one portion of the product.
• Macro elements: Pay attention to the content of proteins, carbohydrates and fats.
• Sahar: Limit the consumption of foods with a high sugar content.
• Sodium: Limit the consumption of products with a high sodium content.
• Composition: Pay attention to the composition of the product. Avoid products containing artificial additives, trans fats and other harmful ingredients.

3.3 Hydration

Maintaining water balance is critical for athletes. Dehydration can lead to a decrease in performance, fatigue and other health problems.

• Drink water regularly: Do not wait for a sense of thirst, drink water regularly during the day.
• Drink water to, during and after training: Fill the loss of fluid caused by sweating.
• Use sports drinks: Sports drinks help replenish the losses of electrolytes and carbohydrates.
• Follow the color of urine: Light urine indicates good hydration.

3.4 individual approach

It is important to remember that there is no universal approach to sports nutrition. The needs of each athlete are individual and depend on many factors, such as age, gender, level of physical activity, sport and goal. It is recommended to consult a doctor or nutritionist to develop an individual food plan.

Chapter 4: Review of popular sports supplements

4.1 Protein

Protein is one of the most popular sports additives. It helps to increase the intake of the protein necessary for the growth and restoration of muscles.

• Wastein protein: It is quickly absorbed and ideal for admission after training.
• Casein: Slowly absorbed and ideal for admission before bedtime.
• Soy protein: Suitable for vegetarians and vegan.
• Egg protein: Contains all the necessary amino acids.
• Protein hydrolyzate: Previously split to amino acids, which provides rapid assimilation.

4.2 Creatine

Creatine improves strength indicators and promotes muscle growth.

• Creatine Monogidrate: The most common and studied form of creatine.
• Creatine hydrochlori: It is better dissolved in water and can cause less side effects.
• Creatine Ethyl ether: It is alleged that it is better absorbed, but studies do not confirm this.

4.3 BCAA

BCAA (amino acids with an extensive chain) help to accelerate recovery after training.

• Laycin: Plays an important role in the synthesis of protein.
• Isoleycin: Participates in energy exchange.
• Walin: Participates in muscle restoration.

4.4 glutamine

Glutamine plays an important role in the functioning of the immune system and restoration of muscles.

4.5 L-Carrenitin

L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy.

4.6 omega-3 fatty acids

Omega-3 fatty acids have anti-inflammatory properties and are important to the health of the heart and brain.

4.7 Vitamins and minerals

Vitamins and minerals are necessary for the normal functioning of the body and maintaining health.

Chapter 5: Errors in sports nutrition and how to avoid them

5.1 insufficient calorie consumption

Insufficient calorie intake can lead to a decrease in performance, fatigue and loss of muscle mass.

5.2 insufficient protein consumption

Insufficient protein consumption can slow down the restoration after training and lead to loss of muscle mass.

5.3 Excessive consumption of processed products

Excessive consumption of processed products can lead to weight gain, the development of insulin resistance and other health problems.

5.4 insufficient water consumption

Insufficient water consumption can lead to a decrease in performance, fatigue and other health problems.

5.5 Wrong food eating time

The wrong meal time can adversely affect the results of training.

5.6 Lack of planning

Lack of planning can lead to malnutrition and not achieving sports goals.

5.7 Faith in the miracle dubes

Faith in miracle dubs without proper nutrition and training will not bring the desired results.

5.8 Blindly following diets

Blindly following diets without taking into account individual needs can be harmful to health.

Chapter 6: Sports nutrition for various sports

6.1 Power sports (bodybuilding, powerlifting, heavy athletics)

The main emphasis is on sufficient protein consumption for growth and restoration of muscles, as well as on carbohydrates to provide energy in training. Creatine and other additives to increase strength can be useful.

6.2 Types of endurance (running, swimming, cycling)

The main emphasis is on sufficient consumption of carbohydrates to provide energy during long training, as well as on filling in the loss of electrolytes. Gels, bars and isotonic drinks can be useful.

6.3 Team sports (football, basketball, volleyball)

A balanced diet is required, providing energy, restoration and maintenance of optimal body weight. Carbohydrates for explosive power and endurance are important, as well as protein for muscle restoration.

6.4 martial arts (boxing, struggle, mma)

It is important to maintain the optimal weight to participate in the weight categories, as well as ensuring energy and restoration after intense training. The combination of protein, carbohydrates and healthy fats plays a key role.

6.5 Crossfit

It requires a universal approach to nutrition, providing energy to perform various exercises, restore muscles and maintain optimal body weight. The combination of protein, carbohydrates, fats and enough trace elements is necessary.

Chapter 7: Sports nutrition for women

Women-sportsmen have specific nutrition needs associated with hormonal background, menstrual cycle and risk of iron and calcium deficiency.

• Sufficient iron consumption: Women are more prone to iron deficiency, so it is important to consume foods rich in iron (red meat, spinach, legumes).
• Sufficient consumption of calcium and vitamin D: Important to bone health, especially in women with a high level of physical activity.
• Menstrual cycle accounting: In different phases of the cycle, the needs for calories and nutrients may change.
• Pregnancy and breastfeeding: They require special attention to nutrition and consultation with a doctor.

Chapter 8: Sports nutrition for teenagers

Teenagers-sportsmen need sufficient calories and nutrients for growth and development, as well as to maintain high intensity of training.

• Sufficient amount of protein: It is necessary for the growth and restoration of muscles.
• A sufficient amount of calcium and vitamin D: Important to bone health.
• Healthy fats: Important for hormonal balance and brain development.
• Limiting sugar and processed products: They can adversely affect health and development.

Chapter 9: Sports nutrition for vegetarians and vegans

Vegetarians and vegans need to carefully plan the diet in order to provide the body with all the necessary nutrients, which are usually found in animal products.

• Springs of protein: Legumes, tofu, movie, nuts, seeds.
• Vitamin B12: Contained only in animal products, so you need to take additives.
• Iron: It is absorbed worse from plant sources, so it is necessary to consume products rich in vitamin C, which improves iron absorption.
• Calcium: Contained in dark green leafy vegetables, tofu and enriched plant milk.
• Omega-3 fatty acids: Contained in flaxseed, walnuts and algae.

Chapter 10: Progress Monitoring and adjustment of the power plan

It is important to regularly track your progress and adjust the power plan in accordance with the results and set goals.

• Weighing and measuring volumes: Allow you to evaluate changes in body weight and body composition.
• Photos: Allow you to visually evaluate the changes in the appearance.
• Maintenance of a power diary: Helps to track the consumption of calories and nutrients.
• Analysis of training results: Allows you to evaluate the effect of nutrition on performance and restoration.
• Consultations with a doctor or nutritionist: Help obtain a professional assessment and recommendations.

By consistently applying these principles and adapting them to individual needs, athletes can achieve a synergistic effect between their training and nutrition, ultimately leading to improved performance and overall well-being.