Chapter 1: Fundamentals of sports nutrition
Sports nutrition is not just additives for bodybuilders. This is a scientifically sound approach to nutrition, aimed at optimizing physical performance, restoration and general health of athletes and physically active people. Unlike regular nutrition, sports nutrition takes into account the increased needs of the body for energy, macro- and micronutrients that arise as a result of intense training. Understanding these needs is a key factor in the successful integration of sports nutrition into a diet.
1.1. Macronutrients: Fuel for the body
Macronutrients are proteins, fats and carbohydrates. They are the main source of energy and building blocks for the body. Their ratio in the diet of a sportingly active person is significantly different from recommendations for the average population.
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Proteins (proteins): They play a critical role in the restoration and growth of muscle tissue. During training, muscle fibers are subjected to micro -aggregates, and protein is necessary for their restoration and adaptation. The need for protein for athletes varies from 1.2 to 2.2 grams per kilogram of body weight, depending on the intensity of training, sport and individual characteristics. Sources of protein: meat (chicken, turkey, beef), fish, eggs, dairy products, legumes, tofu, protein powders (whey, casein, soy, vegetable mixtures). It is important to choose sources with a high content of essential amino acids that the body cannot synthesize independently.
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Carbohydrates: The main source of energy for high -intensity training. They break down to glucose, which stocks in muscles and liver in the form of glycogen. During physical activity, glycogen is broken back to glucose, providing muscles with energy. The need for carbohydrates depends on the sport and intensity of training and can vary from 3 to 10 grams per kilogram of body weight. Sources of carbohydrates: cereals (oatmeal, buckwheat, rice), fruits, vegetables, potatoes, pasta of hard -wraps of wheat. It is important to give preference to complex carbohydrates, which provide a more stable blood sugar level and a prolonged feeling of saturation.
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Fat: It is necessary for the production of hormones, the assimilation of fat -soluble vitamins and maintaining the health of cell membranes. They are also an important source of energy, especially during prolonged training of low intensity. The need for fats is 20-35% of the total calorie content of the diet. It is important to give preference to useful fats, such as mono- and polyunsaturated fats contained in avocados, nuts, seeds, olive oil and fatty fish (salmon, mackerel, herring). The consumption of saturated and trans fats, which are found in fatty meat, processed products and fast food, should be limited.
1.2. Micronutrients: vitamins and minerals
Micronutrients, such as vitamins and minerals, do not provide energy, but play a key role in numerous biochemical processes necessary to maintain health and performance. Intensive training can lead to increased need for certain micronutrients.
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B vitamins B: It is necessary for the metabolism of carbohydrates, fats and proteins. They also participate in the production of energy and the formation of red blood cells.
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Vitamin C: A powerful antioxidant that protects the cells from damage caused by free radicals formed during training. It is also important for the synthesis of collagen, which is necessary for the health of the joints and ligaments.
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Vitamin D: He plays an important role in mastering calcium and maintaining bone health. It also participates in the regulation of the immune system and muscle function.
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Calcium: It is necessary for the health of bones and teeth, as well as to reduce muscles and transmit nerve impulses.
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Iron: It is necessary to transfer oxygen to the muscles. Iron deficiency can lead to fatigue, a decrease in performance and anemia.
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Magnesium: Participates in more than 300 biochemical reactions in the body, including energy metabolism, muscle contraction and blood pressure regulation.
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Zinc: It is necessary for immune function, wound healing and protein synthesis.
It can be difficult to get a sufficient amount of micronutrients from food, especially at high loads. In some cases, it can be advisable to take polyvitamin complexes or individual additives under the control of a doctor or a sports nutritionist.
1.3. Water: vital element
Water is about 60% of body weight and plays a key role in many physiological processes, including thermoregulation, nutrient transport and waste removal. During training, the body loses water with later, and dehydration can lead to a decrease in performance, fatigue and even dangerous consequences for health.
Recommendations for water consumption for athletes vary depending on the intensity of training, climate and individual characteristics. On average, it is recommended to drink at least 2-3 liters of water per day, and during training-an additional 0.5-1 liter for each hour of physical activity. It is important to drink water not only during and after training, but throughout the day. You can determine the level of hydration by the color of urine: light urine indicates sufficient hydration, dark – dwarfing.
1.4. Eating time: the key to maximum efficiency
The time of eating plays an important role in optimizing the energy support of training and recovery after them.
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Before training: The goal is to provide the body with a sufficient amount of energy for the upcoming load. 2-3 hours before training, it is recommended to eat a full meal consisting of complex carbohydrates and a small amount of protein. 30-60 minutes before training, you can eat a light snack containing easily digestible carbohydrates, such as fruit or energy gel.
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During training: If the training lasts more than an hour, additional consumption of carbohydrates may be required to maintain blood glucose and prevent fatigue. For this purpose, you can use energy gels, bars or sports drinks.
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After training: The goal is to make up for glycogen reserves in the muscles and start recovery processes. Within 30-60 minutes after training, it is recommended to eat food containing carbohydrates and protein. Carbohydrates will help restore glycogen reserves, and protein will restore and build muscle tissue.
Chapter 2: Sports nutrition: additives and their role
Sports additives are concentrated sources of nutrients designed to supplement the diet and optimize sports results. It is important to understand that additives are not a replacement for good nutrition, but only its addition. Before you start taking any additives, you need to consult a doctor or a sports nutritionist in order to verify their safety and expediency.
2.1. Protein powders:
The most popular type of sports additives designed to increase protein consumption. There are several types of protein powders that differ in composition, speed of assimilation and price.
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Wastein protein: It is quickly absorbed and contains all the necessary amino acids. Ideal for reception after training for rapid muscle recovery.
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Casein protein: Slowly absorbed and provides prolonged flow of amino acids in the blood. Ideal for admission before bedtime to prevent muscle catabolism during sleep.
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Soy protein: A plant source of protein containing all the necessary amino acids. Suitable for vegetarians and people with lactose intolerance.
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Plant protein mixtures: A combination of various plant sources of protein, such as rice, peas, hemp and pumpkin seeds. Provides a full -fledged amino acid profile.
2.2. Creatine:
The natural substance contained in the muscles and plays an important role in energy metabolism. Creatine supplements help increase strength, power and muscle mass. Creatine Monohydrate is the most studied and effective form of creatine.
2.3. BCAA (branched amino acids):
A complex of three essential amino acids: leucine, isolacin and valine. They play an important role in restoration of muscles, reduce muscle pain and prevent catabolism.
2.4. Glutamine:
Amino acid, which plays an important role in immune function, muscle restoration and intestinal health. Intensive training can reduce glutamine in the body, so glutamine additives can be useful for athletes.
2.5. Preventive complexes:
They contain a combination of various substances, such as caffeine, creatine, beta-alanine and amino acids. Designed to increase energy, concentration and performance during training. It is important to start with small doses to evaluate tolerance and avoid side effects.
2.6. Fathers:
They contain various ingredients that can help accelerate metabolism, suppress appetite and increase fat burning. The effectiveness of fat burners can vary, and they are not a miracle tool for weight loss. It is important to combine their reception with a healthy diet and regular training.
2.7. Vitamins and minerals:
As already mentioned, intense training can lead to an increased need for certain vitamins and minerals. In some cases, it can be advisable to take polyvitamin complexes or individual additives under the control of a doctor or a sports nutritionist.
2.8. Omega-3 fatty acids:
Useful fats contained in fatty fish, linen seed and walnuts. They play an important role in the health of the heart, brain and joints.
Chapter 3: Diet for athletes: individual approach
There is no universal diet suitable for all athletes. The optimal diet depends on the sport, intensity of training, goals, individual characteristics and preferences. It is important to develop an individual food plan that takes into account all these factors.
3.1. Definition of goals:
The first step in developing a diet is to determine the goals. Do you want to gain muscle mass, lose weight, improve endurance or just maintain the current form? Each goal requires its approach to nutrition.
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A set of muscle mass: It requires calorie surplus of enough protein (1.6-2.2 grams per kilogram of body weight) and carbohydrates to provide training energy.
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Losing weight: Requires a shortage of calories with a sufficient amount of protein to preserve muscle mass and carbohydrates to maintain energy.
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Improvement of endurance: It requires high consumption of carbohydrates to ensure glycogen stocks and a sufficient amount of electrolytes to maintain hydration.
3.2. Calopot calculation:
To achieve any goal, it is important to know your daily calorie content. To do this, you can use online calculators or contact a sports nutritionist. When calculating calorie content, gender, age, height, weight, level of activity and target are taken into account.
3.3. Distribution of macronutrients:
After determining the calorie content, it is necessary to distribute macronutrients: proteins, fats and carbohydrates. The ratio of macronutrients depends on the goals, sport and individual characteristics.
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For a set of muscle mass: 40-50% carbohydrates, 30-40% protein, 20-30% fat.
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For weight loss: 40-50% protein, 20-30% carbohydrates, 20-30% fat.
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To improve endurance: 60-70% carbohydrates, 15-20% protein, 10-15% fat.
3.4. Choosing products:
It is important to choose high -quality, whole products rich in nutrients. Limit the consumption of processed products, fast food, sugar and saturated fats.
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Squirrels: Lenten meat (chicken, turkey, beef), fish, eggs, dairy products, legumes, tofu.
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Carbohydrates: Groups (oatmeal, buckwheat, rice), fruits, vegetables, potatoes, macarone products made of hard -wraps of wheat.
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Fat: Avocado, nuts, seeds, olive oil, oily fish (salmon, mackerel, herring).
3.5. Planning meals:
Distribute the daily calorie content and macronutrients for several meals during the day. The optimal number of meals depends on individual preferences and schedules. It is important not to miss meals and pay special attention to nutrition before, during and after training.
3.6. Accounting for individual characteristics:
When developing a diet, it is necessary to take into account individual characteristics, such as food allergies, intolerance, diseases and personal preferences. If you have any diseases or dietary restrictions, be sure to consult a doctor or a sports nutritionist.
3.7. Keeping a food diary:
Keeping a food diary will help you track your diet, control calorie content and macronutrients, as well as identify errors and make adjustments to the diet.
3.8. Monitoring results and diet adjustment:
Regularly monitor your results, such as weight, volume of muscle mass, strength and endurance indicators. If you do not achieve your goals, adjust the diet. Do not be afraid to experiment and find what works for you.
Chapter 4: Combining sports nutrition and diet: Practical tips
The combination of sports nutrition and diet is an art that requires an understanding of the needs of the body and the ability to adapt nutrition to specific goals and conditions. There is no single correct approach, but there are general principles that will help you achieve maximum results.
4.1. Priority for good nutrition:
Sports additives should be supplemented, rather than replacing good nutrition. Make sure you get enough macro- and micronutrients from whole products. Use additives only to replenish deficits or optimize certain aspects of nutrition.
4.2. Reasonable use of additives:
Do not take too many additives. Start small and gradually increase the dose, if necessary. Do not use additives if you are not sure of their safety or effectiveness.
4.3. Accounting for eating time:
The time of eating plays an important role in the effectiveness of sports nutrition. Take protein powders after training for rapid muscle recovery, and casein protein before bedtime to prevent catabolism. Use pre -training complexes to increase energy and concentration during training.
4.4. Hydration:
Do not forget about hydration. Drink enough water during the day, especially during training. Use sports drinks to replenish electrolytes lost with later.
4.5. Adaptation to individual needs:
Adapt your diet and the use of sports nutrition to your individual needs and goals. Do not be afraid to experiment and find what works for you.
4.6. Consultation with a specialist:
If you have any questions or doubts, consult a doctor or a sports nutritionist. They will help you develop an individual nutrition plan and choose sports supplements that will be safe and effective for you.
4.7. Examples of nutrition plans, taking into account sports additives:
Below are approximate power plans for different purposes, taking into account the use of sports additives. It is important to understand that these are only examples, and they should be adapted to your individual needs.
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Power plan for recruiting muscle mass:
- Breakfast: oatmeal with fruits and protein powder.
- Snack: cottage cheese with nuts.
- Lunch: chicken breast with buckwheat and vegetables.
- Snack: protein bar.
- Dinner: beef with potatoes and vegetables.
- Before going to bed: Casein protein.
During the day, you can also take creatine.
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Lighting power plan:
- Breakfast: eggs with vegetables.
- Snack: an apple with nuts.
- Lunch: Fish with vegetables.
- Snack: protein cocktail.
- Dinner: chicken breast with vegetables.
During the day, you can also take a fat burner (as prescribed by a doctor).
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Power plan to improve endurance:
- Breakfast: oatmeal with fruits and honey.
- Snack: Banana.
- Lunch: macarons made of hard varieties of wheat with chicken and vegetables.
- Snack: Energy Batonchik.
- Dinner: rice with fish and vegetables.
During training, you can use sports drinks to replenish electrolytes.
Chapter 5: common mistakes and how to avoid them
When combining sports nutrition and diet, it is easy to make mistakes that can reduce the effectiveness of training and even harm health. Consider the most common errors and ways to avoid them.
5.1. Underestimation of the role of good nutrition:
Many athletes believe that sports supplements can replace good nutrition. This is a mistake. Additives should only complement a balanced diet consisting of whole products.
How to avoid: Focus on the consumption of high-quality, whole products rich in macro- and micronutrients. Use additives only to replenish deficits or optimize certain aspects of nutrition.
5.2. Revaluation of the role of additives:
Some athletes believe in the miraculous properties of additives and believe that they can compensate for the wrong diet and lack of training. This is a delusion. Additives can help improve results, but they are not a miracle tool.
How to avoid: Remember that additives are only an addition to a healthy lifestyle, including a balanced diet and regular training.
5.3. Incorrect selection of additives:
Many athletes buy additives without understanding their composition and effectiveness. This can lead to an empty waste of money and even health problems.
How to avoid: Before buying additives, study its composition, read reviews and consult a doctor or a sports nutritionist.
5.4. Incorrect dosage:
Incorrect dosage of the supplement can lead to side effects or reduce its effectiveness.
How to avoid: Carefully follow the instructions on the packaging and do not exceed the recommended dose. Start with small doses to evaluate tolerance.
5.5. The wrong reception time:
The wrong time to receive the additive can reduce its effectiveness.
How to avoid: Take additives in accordance with the recommendations indicated on the packaging or data specialist. Consider the time of eating and training.
5.6. Insufficient hydration:
Dehydration can reduce the effectiveness of training and sports nutrition.
How to avoid: Drink enough water during the day, especially during training. Use sports drinks to replenish electrolytes.
5.7. Lack of individual approach:
There is no universal diet and a set of additives suitable for all athletes.
How to avoid: Develop an individual nutrition plan and select sports supplements, taking into account your goals, sport, intensity of training, individual characteristics and preferences.
5.8. Insufficient monitoring of the results:
If you do not track your results, you cannot understand what works and what is not.
How to avoid: Regularly monitor your results, such as weight, volume of muscle mass, strength and endurance indicators. Drive the food diary and make adjustments to the diet and training program.
5.9. Blind following trends:
Often athletes blindly follow new trends in nutrition and sports supplements, without thinking about their effectiveness and safety.
How to avoid: Critically evaluate any new information about nutrition and additives. Do not believe advertising and reviews, but based on scientific data and recommendations of specialists.
5.10. Lack of consultation with a specialist:
Self -use of sports additives and diets can be dangerous to health.
How to avoid: Before you start taking any additives or changing your diet, consult a doctor or a sports nutritionist. They will help you develop a safe and effective nutrition plan and choose sports supplements that will meet your individual needs.