Sports nutrition and training: Synergy for the result

Section 1: Fundamentals of sports nutrition and its role in the training process

1.1 What is sports nutrition? Definition, goals and objectives.

Sports nutrition is specialized food products developed to meet the increased needs of the body of athletes and people leading an active lifestyle. Unlike conventional foods, sports nutrition contains concentrated doses of certain nutrients, such as proteins, carbohydrates, fats, vitamins, minerals and other biologically active compounds.

Sports nutrition goals:

• Performance optimization: Providing the body with the necessary resources to achieve maximum results in training and competitions.
• Acceleration of recovery: Help in the restoration of muscle tissue, glycogen reserves and the general energy balance after physical exertion.
• Maintenance of health: Providing the body with the necessary micro- and macro elements to maintain immunity, health of bones and joints, as well as general well-being.
• Diet correction: Providing a convenient way to replenish the deficiency of nutrients that occurs due to intense training or restrictions in the diet.
• Weight control: Help in the set of muscle mass, decrease in fat mass or maintaining optimal weight.

Sports nutrition tasks:

• Improving energy potential: Ensuring the body with a sufficient number of calories and carbohydrates to maintain high intensity of training.
• Optimization of protein synthesis: Provision of building material for the restoration and growth of muscle tissue.
• Regulation of water-electrolyte balance: Maintaining optimal body hydration during and after training.
• Reducing inflammation and oxidative stress: Providing the body with antioxidants and other substances that contribute to the restoration and protection of cells.
• Improving concentration and cognitive functions: Providing the nutrients necessary to maintain optimal brain function.

1.2 Key nutrients for athletes: proteins, carbohydrates, fats, vitamins and minerals.

To achieve maximum results in sports, it is necessary to provide the body with a sufficient amount of all key nutrients.

• Proteins (proteins): Are the main building material for muscle tissue, enzymes, hormones and antibodies. Athletes need more protein than people leading a sedentary lifestyle to restore and growth of muscles after training. The recommended protein consumption for athletes is 1.2-2.0 g per kg of body weight per day, depending on the sport and the intensity of training.
• Carbohydrates: Are the main source of energy for the body, especially during intense physical exertion. Carbohydrates are stored in the muscles and liver in the form of glycogen, which is used to provide energy during training. The recommended consumption of carbohydrates for athletes is 3-10 g per kg of body weight per day, depending on the sport and the intensity of training.
• Fat: They are an important source of energy, especially during long and moderate physical exertion. Fats are also necessary for the assimilation of fat -soluble vitamins, the production of hormones and maintaining cell health. Recommended fat intake for athletes is 20-35% of the total number of calories per day. It is important to give preference to unsaturated fats, such as omega-3 and omega-6 fatty acids.
• Vitamins and minerals: It is necessary for the normal functioning of all body systems, including energy metabolism, immune system, nervous system and bone tissue. Athletes are at greater risk of deficiency of vitamins and minerals due to increased needs associated with intensive training. It is important to ensure sufficient consumption of vitamins and minerals with food or using special additives. Especially important are B vitamins, vitamin C, vitamin D, calcium, iron, zinc and magnesium.

1.3 Time of eating and sports additives: principles of pre -training, intra -training and post -lineing nutrition.

The correct time of eating and sports additives can significantly affect the performance, restoration and growth of muscles.

• Pre -training nutrition: The purpose of the pre -training nutrition is to provide the body with energy for the upcoming training and prevent the feeling of hunger and weakness. It is recommended to eat food 2-3 hours before training containing carbohydrates and a small amount of protein. Examples: oatmeal with fruits and nuts, toast with avocados and egg, smoothies with fruits and protein. 30-60 minutes before training, you can take a small portion of rapidly absorbed carbohydrates, such as fruits or energy gel.
• Inter -training nutrition: The purpose of the intra -training nutrition is to maintain the level of energy and hydration during long and intense training. It is recommended to eat drinks containing carbohydrates and electrolytes every 15-20 minutes. Examples: isotonic drinks, energy gels, fruit juices.
• Nutritional nutrition: The purpose of the post -eating nutrition is the restoration of glycogen reserves, the restoration of muscle tissue and a decrease in inflammation. It is recommended to eat food for 30-60 minutes after training containing proteins and carbohydrates. Examples: protein cocktail with fruits, chicken with rice, cottage cheese with berries. It is important to use a sufficient amount of liquid to restore the water-electrolyte balance.

1.4 hydration and electrolytes: the importance of maintaining water balance during training.

Hydratation plays a key role in sports performance, restoration and general health. During training, the body loses fluid with later, which can lead to dehydration. Dehydration can reduce performance, increase the risk of injuries and slow down the restoration.

• The role of water: Water is necessary for the transportation of nutrients, regulation of body temperature, lubrication of joints and removal of waste.
• Electrolytes: Electrolytes are minerals such as sodium, potassium, chlorine and magnesium, which are necessary to maintain water-electrolyte balance, nervous and muscle function. During training, the body loses electrolytes with later, which can lead to convulsions, fatigue and a decrease in performance.
• Hydratic recommendations:
  • Drink water regularly during the day, especially before, during and after training.
  • Determine the level of hydration by the color of urine (light yellow indicates sufficient hydration).
  • Eat isotonic drinks during long and intensive training to make up for electrolyte loss.
  • Avoid the use of alcohol and caffeine, which can contribute to dehydration.

Section 2: types of sports nutrition and their use

2.1 Protein: whey, casein, soy, egg, vegetable. The choice of protein depending on the goals and time of admission.

Protein is a key component for the restoration and growth of muscle tissue. There are several types of protein, differing in the speed of assimilation, amino acid composition and other characteristics.

• Wastein protein: The most common type of protein obtained from milk serum. It has a high speed of assimilation and a rich amino acid composition, especially contains a lot of BCAA (amino acids with an extensive chain). Ideal for consumption after training for rapid muscle recovery. There are various forms of serum protein:
  • Wastein serum concentrate: Contains 70-80% protein, a small amount of lactose and fats.
  • Wasteen protein isolate: Contains 90% or more protein, practically does not contain lactose and fats.
  • Hydrolysis of serum protein: Protein, split into smaller peptides, which provides an even faster speed of assimilation.
• Casein: Protein received from milk. It has a slow speed of assimilation, which ensures the prolonged intake of amino acids into the muscles. Ideal for consumption before bedtime to prevent catabolism (destruction of muscle tissue) during sleep.
• Soy protein: Protein received from soy. It is a full -fledged protein containing all the necessary amino acids. Suitable for vegetarians and vegan.
• Egg protein: Protein received from eggs. It has a high biological value and a good amino acid composition.
• Plant protein: Protein mixtures obtained from various plant sources, such as rice, peas, hemp, chia seeds. Suitable for vegetarians and vegan.

The choice of protein depending on the goals and time of admission:

• After training: Serum protein (isolate or hydrolyzate) for rapid muscle recovery.
• Before going to bed: Casein to prevent catabolism during sleep.
• During the day: Any type of protein to maintain general protein consumption.
• A set of muscle mass: Whey -proof protein, casein, egg protein.
• Weight loss: Serum protein (isolate or hydrolyzate), soy protein.
• VegetarianCam and Veganam: Soy protein, plant protein.

2.2 creatine: monohydrate, ethyl easter, hydrochloride. The mechanism of action, dosage, side effects.

Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Reception of creatine in the form of a sports supplement contributes to an increase in strength, endurance and muscle mass.

• The mechanism of action: Creatine increases the reserves of creatine phosphate in the muscles, which is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions.
• Types of creatine:
  • Creatine Monogidrate: The most common and most studied form of creatine.
  • Creatin ethyl easter: It is believed that it has better digestibility than creatine monohydrate, but studies do not confirm this.
  • Creatine hydrochlori: It is believed that it has better solubility and less risk of side effects than creatine monohydrate.
• Dosage:
  • Loading phase (5-7 days): 20 grams per day, divided into 4 doses.
  • Supporting phase: 3-5 grams per day.
  • Cyclic technique: 8 weeks of reception, 4 weeks of break.
• Side effects:
  • Water delay in the body.
  • Stomach disorder (rarely).
  • Convulsions (rarely).

2.3 BCAA: Leucin, isolacin, valin. The role in the restoration and growth of muscles, dosage.

BCAA (amino acids with an extensive chain) are three essential amino acids (leucine, isolacin, valin), which play an important role in the restoration and growth of muscle tissue.

• The role of BCAA:
  • Protein synthesis stimulation: Leucin is a key stimulant of protein synthesis in the muscles.
  • Reducing muscle decay: BCAA helps prevent catabolism (destruction of muscle tissue) during training and during fasting.
  • Acceleration of recovery: BCAA help reduce muscle pain and accelerate recovery after training.
  • Improvement of immunity: BCAA support the function of the immune system.
• Dosage:
  • 5-10 grams to, during or after training.

2.4 Gainers: composition, use for a set of mass, choice of geiner, depending on the type of physique.

Gainers are sports supplements designed to increase the calorie content of the diet and a set of body weight. They usually contain a mixture of carbohydrates, proteins and fats.

• Heiner composition:
  • Carbohydrates: The main component of the gainer, providing energy and contributes to the storage of glycogen in the muscles.
  • Squirrels: It is necessary for the restoration and growth of muscle tissue.
  • Fat: Provide energy and support hormonal balance.
  • Vitamins and minerals: It is necessary for the normal functioning of all body systems.
• The use of the geiner:
  • For a set of body weight in people with quick metabolism (ectomorphs).
  • To make up for calories deficit in the diet.
  • After training to restore glycogen reserves and stimulate muscle growth.
• Choosing a gainer depending on the type of physique:
  • Ectomorph: Heiner with a high carbohydrate content and moderate protein content.
  • Mesomorpham: Gainer with a moderate carbohydrate content and high protein content.
  • Endomorph: Heiner with a low carbohydrate content and high protein content (or avoid geners in general).

2.5 L-carnitine: mechanism of action, use for fat burning, dosage.

L-carnitine is an amino acid that is involved in the transportation of fatty acids to mitochondria, where they are used to produce energy.

• The mechanism of action: L-carnitine helps the body use fat as a source of energy, which can contribute to fat burning.
• Application of L-carnitine:
  • To improve fat metabolism.
  • To increase endurance.
  • To reduce fatigue.
• Dosage:
  • 500-2000 mg per day, divided into 2-3 doses.

2.6 Other additives: vitamins, minerals, omega-3, glutamine, caffeine and their role in sports nutrition.

In addition to the above additives, there are many others that can be useful for athletes.

• Vitamins and minerals: It is necessary for the normal functioning of all body systems. Especially important are B vitamins, vitamin C, vitamin D, calcium, iron, zinc and magnesium.
• Omega-3 fatty acids: They have anti -inflammatory properties, support the health of the heart and brain, improve recovery.
• Glutamine: An amino acid that plays an important role in the immune system, restoration and muscle growth.
• Caffeine: A stimulator that increases energy, concentration and endurance.

Section 3: Training and sports nutrition: Synergy to achieve results

3.1 The effect of nutrition on various types of training: power, cardio, endurance.

Food should be adapted to the type of training in order to provide the body with the necessary resources to achieve maximum results.

• Power training:
  • Target: Increasing strength and muscle mass.
  • Nutrition: High protein consumption (1.6-2.0 g per kg of body weight per day) for the restoration and growth of muscles. Moderate consumption of carbohydrates (3-5 g per kg of body weight per day) to provide energy. Moderate fat consumption (20-30% of the total number of calories). Reception of creatine to increase strength and endurance. Reception of BCAA to accelerate recovery.
• Cardio training:
  • Target: Burning fat, improvement of the cardiovascular system.
  • Nutrition: Moderate protein consumption (1.2-1.5 g per kg of body weight per day) to maintain muscle mass. Moderate consumption of carbohydrates (2-4 g per kg of body weight per day) to provide energy. Moderate fat consumption (20-30% of the total number of calories). Reception of L-carnitine to improve fat metabolism.
• Endurance training:
  • Target: Improving endurance, increased performance.
  • Nutrition: Moderate protein consumption (1.2-1.7 g per kg of body weight per day) to maintain muscle mass. High consumption of carbohydrates (6-10 g per kg of body weight per day) to provide energy and storage glycogen. Moderate fat consumption (20-30% of the total number of calories). Reception of electrolytes to maintain water-electrolyte balance. Reception of carbohydrate gels or drinks during long training.

3.2 Power planning depending on the training cycle: a set of mass, drying, maintenance of the form.

Power should be adapted to the training cycle to provide the body with the necessary resources to achieve the goals.

• A set of mass:
  • Target: Increase in muscle mass and strength.
  • Nutrition: Caloria surplus (300-500 calories are more than necessary to maintain weight). High protein consumption (1.6-2.0 g per kg of body weight per day). Moderate or high consumption of carbohydrates (4-7 g per kg of body weight per day). Moderate fat consumption (20-30% of the total number of calories). Reception of creatine, geiner.
• Drying:
  • Target: Burning fat, maintenance of muscle mass.
  • Nutrition: Caloria deficiency (300-500 calories are less than necessary to maintain weight). High protein consumption (1.8-2.5 g per kg of body weight per day) to preserve muscle mass. Moderate or low consumption of carbohydrates (1-3 g per kg of body weight per day). Moderate fat consumption (20-30% of the total number of calories). Reception of L-carnitine, thermogenic.
• Maintaining the form:
  • Target: Maintaining the current form, improving physical training.
  • Nutrition: Calories at the level of weight maintenance. Moderate protein consumption (1.2-1.7 g per kg of body weight per day). Moderate consumption of carbohydrates (3-5 g per kg of body weight per day). Moderate fat consumption (20-30% of the total number of calories).

3.3 Examples of the diet for various types of training and goals.

Examples of diet for various types of training and goals:

• Power training (mass set):
  • Breakfast: Oatmeal with fruits and protein, eggs.
  • Dinner: Chicken with rice and vegetables.
  • Dinner: Beef with buckwheat and vegetables.
  • Snacks: Protein cocktail, cottage cheese, nuts.
• Cardio training (fat burning):
  • Breakfast: Eggs with vegetables.
  • Dinner: Fish with vegetables.
  • Dinner: Chicken with salad.
  • Snacks: Fruits, vegetables, protein cocktail.
• Endurance training:
  • Breakfast: Oatmeal with fruits and nuts.
  • Dinner: Macarons with chicken and vegetables.
  • Dinner: Rice with fish and vegetables.
  • Snacks: Fruits, energy bars, isotonic drinks.

3.4 The role of sports nutrition in recovery after training and preventing overtraining.

Sports nutrition plays an important role in restoration after training and preventing overtraining.

• Recovery: After training, it is necessary to restore glycogen reserves, restore muscle tissue and reduce inflammation. To do this, it is recommended to consume proteins and carbohydrates for 30-60 minutes after training. A protein cocktail with fruits, a chicken with rice, cottage cheese with berries – good options.
• Prevention of overtraining: Obraining is a condition that occurs due to insufficient recovery after intense training. Symptoms of overtraining: fatigue, decrease in performance, sleep disturbance, loss of appetite, increased susceptibility to diseases. To prevent overtraining, it is necessary to ensure sufficient consumption of calories, protein, carbohydrates, vitamins and minerals. It is also important to observe sleep and rest. Reception of glutamine, omega-3 fatty acids and other antioxidants can help reduce inflammation and accelerate recovery.

3.5 Individual approach to sports nutrition: factors that need to be taken into account (age, gender, weight, level of training, sport, goal).

Sports nutrition should be individual and adapted to the specific needs of a person. The following factors must be taken into account:

• Age: The needs for nutrients are changing with age. Children and adolescents need more protein for growth and development. Older people need more calcium and vitamin D to maintain bone health.
• Floor: Men usually need more calories and protein than women, due to greater muscle mass.
• Weight: Nutrient needs depend on weight. The larger the weight, the more calories, protein and carbohydrates are required.
• Level of training: Beginners need less protein and carbohydrates than experienced athletes who train more intensively.
• Sport: The needs for nutrients depend on the sport. Power athletes need more protein than long -distance runners.
• Goals: Nutrient needs depend on goals. For a set of mass, calories and high protein consumption are required. To burn fat, calorie deficiency and high protein consumption are required.

Section 4: Practical tips on the preparation of an individual food plan

4.1 Determination of the calorie content of the diet: calculation of basic metabolism (BMR) and the total cost of calories (TDEE).

To draw up an individual food plan, it is necessary to determine the calorie content of the diet. This can be done by calculating the basic metabolism (BMR) and the total calorie consumption (TDEE).

• Basic metabolism (BMR): The number of calories that the body needs to maintain the main life functions at rest. There are several formulas for calculating BMR, the most common:
  • Harris-Benedict formula:
    • For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x Height in cm) – (5.677 x Age in years)
    • For women: BMR = 447.593 + (9.247 x Weight in kg) + (3.098 x Height in cm) – (4.330 x Age in years)
  • Formula Mifflina-San Zeora:
    • For men: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) + 5
    • For women: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) – 161
• General Calorie Consumption (TDEE): The number of calories that the body needs to maintain all functions, including physical activity. TDEE is calculated by multiplying BMR by the activity factor:
  • Sitting lifestyle: BMR x 1.2
  • Small activity (1-3 workouts per week): BMR x 1.375
  • Moderate activity (3-5 training per week): BMR x 1.55
  • High activity (6-7 training per week): BMR x 1.725
  • Very high activity (hard workouts 2 times a day): BMR x 1.9

4.2 Calculation of macronutrients: proteins, carbohydrates, fats. Determination of the optimal ratio depending on the goals.

After determining the calorie content of the diet, macronutrients must be calculated: proteins, carbohydrates, fats. The optimal ratio of macronutrients depends on the goals.

• A set of mass:
  • Squirrels: 1.6-2.0 g per kg of body weight per day (25-35% of the total number of calories).
  • Carbohydrates: 4-7 g per kg of body weight per day (40-50% of the total number of calories).
  • Fat: 20-30% of the total number of calories.
• Fat burning:
  • Proteins: 1.8-2.5 g per kg of body weight per day (30-40% of the total number of calories).
  • Carbohydrates: 1-3 g per kg of body weight per day (20-30% of the total number of calories).
  • Fat: 20-30% of the total number of calories.
• Maintaining the form:
  • Squirrels: 1.2-1.7 g per kg of body weight per day (20-30% of the total number of calories).
  • Carbohydrates: 3-5 g per kg of body weight per day (40-50% of the total number of calories).
  • Fat: 20-30% of the total number of calories.

4.3 Choice of food: preference for natural, unprocessed products, rich nutrients.

When choosing food products, it is necessary to give preference to natural, unprocessed products, rich nutrients.

• Squirrels: Chicken, turkey, fish, beef, eggs, cottage cheese, yogurt, legumes, nuts, seeds.
• Carbohydrates: Oatmeal, buckwheat, rice, cinema, pasta from solid varieties of wheat, fruits, vegetables, berries.
• Fat: Avocado, olive oil, coconut oil, nuts, seeds, oily fish.

4.4 Drawing up a menu for a day and week: examples taking into account calories and macronutrients.

Examples of the menu for day and week, taking into account calories and macronutrients (an example for a person who is trained for a set of muscle mass consuming 3,000 calories per day):

Example menu for the day (3000 calories):

• Breakfast (500 calories): Ovsyanka (100 g) with fruits (100 g) and protein (30 g), eggs (2 pcs).
• Snack (300 calories): Protein cocktail (30 g of protein), banana.
• Lunch (800 calories): Chicken (200 g) with rice (150 g) and vegetables (200 g).
• Snack (300 calories): Cottage cheese (200 g) with berries (100 g).
• Dinner (800 calories): Beef (200 g) with buckwheat (150 g) and vegetables (200 g).
• Before going to bed (300 calories): Casein (30 g).

Example menu for a week:

Make a variety of menu using various sources of protein, carbohydrates and fats. Change the dishes every day so that you are not tired. Plan the menu in advance so that there is no temptation to eat something harmful. Prepare food at home to control the ingredients and calorie content.

4.5 Tracking progress and adjusting the power plan: keeping a food diary, measuring weight and volumes, evaluating well -being and training results.

To achieve the desired results, it is necessary to track progress and adjust the power plan.

• Keeping a food diary: Write down everything that you eat and drink during the day. This will help you control the calorie content and macronutrients of your diet.
• Measurement of weight and volume: Measure the weight and volumes of the body (waist, hips, chest) regularly (for example, once a week). This will help you evaluate how effective your food plan works.
• Assessment of well -being and training results: Assess your well -being (energy level, mood, sleep) and results of training (strength, endurance, muscle mass). If you feel tired, or your training results do not improve, you may need to adjust the power plan.

Section 5: Frequently asked questions and myths about sports nutrition

5.1 Is sports nutrition harmful to health? The debunking of myths.

Sports nutrition can be healthy if you use it correctly and in accordance with the needs of the body. However, there are many myths about the dangers of sports nutrition that must be debunk.

• Myth 1: Sports nutrition contains steroids.
  • Is it true: Sports nutrition does not contain steroids if it is produced by reputable Companies. Steroids are prohibited substances that should not be contained in sports nutrition.
• Myth 2: Sports nutrition harms the kidneys and liver.
  • Is it true: Sports nutrition does not harm the kidneys and liver if you use it in moderate quantities and in the absence of health problems. However, people with kidney and liver diseases should consult a doctor before the use of sports nutrition.
• Myth 3: Sports nutrition causes dependence.
  • Is it true: Sports nutrition is not addicted. These are just additives to the diet that helps satisfy the increased needs of the body of athletes.
• Myth 4: Sports nutrition is necessary only to professional athletes.
  • Is it true: Sports nutrition can be useful not only to professional athletes, but also to people leading an active lifestyle who want to improve their results and accelerate restoration.
• Myth 5: Sports nutrition replaces ordinary food.
  • Is it true: Sports nutrition does not replace ordinary food, but is an addition to it. It is important to get all the necessary nutrients from natural food, and use sports nutrition to replenish the feed of nutrients or to achieve specific goals.

5.2 Is it possible to do without sports nutrition, having achieved results only with the help of ordinary products?

Yes, you can do without sports nutrition and achieve results only with the help of ordinary products. However, this can be more difficult and require more effort. Sports nutrition can be a convenient way to replenish the deficiency of nutrients, especially for people who train intensively and cannot get enough nutrients from ordinary food.

5.3 How to choose high -quality sports nutrition? What to pay attention to when buying.

When choosing sports nutrition, you need to pay attention to the following factors:

• Manufacturer: Choose a sports nutrition from Reputable Companies, which have a good reputation and use high -quality ingredients.
• Composition: Carefully study the composition of the product. Make sure that there are no harmful ingredients, such as artificial dyes, flavors and preservatives.
• Certificates: Check the availability of quality certificates such as GMP (good manufacturing practice) and NSF (National Sanitation Foundation).
• Reviews: Read reviews