Healthy nutrition for energy and endurance

Healthy nutrition for energy and endurance: Guide to optimize the diet for maximum performance

I. Fundamentals of energy metabolism and the role of nutrition

A. Energy as a currency of life:

1. ATP (adenosinerifosphate): The main energy molecule that provides cell functioning. Its hydrolysis releases the energy necessary for muscle contractions, nerve impulses and other vital processes.

2. Metabolic pathways: Key processes through which the body extracts energy from food. Glycolis (glucose breakdown), a crebca cycle (citric acid cycle) and oxidative phosphorylation (electront transport chain) are the main stages of receipt of ATP.

3. Anaerobic and aerobic metabolism:

   • Anaerobic: Energy production without oxygen, fast, but less effective. It is used for short -term, intense loads (for example, sprint). Speaking product – lactic acid.
   • Aerobic: Energy production using oxygen is slower, but much more effective. The main source of energy with long -term, moderate loads (for example, long -distance run).

4. Factors affecting the energy exchange: Age, gender, level of physical activity, genetics, hormonal background, body composition, ambient temperature.

B. Macronutrients and their contribution to energy and endurance:

1. Carbohydrates: The main source of energy, especially for high -intensity exercises.

   • Simple carbohydrates (sugar): A quick source of energy, but lead to sharp jumps in the level of glucose in the blood. Examples: glucose, fructose, sucrose.
   • Complex carbohydrates (starch, fiber): They slowly release energy, providing a stable level of glucose in the blood. Examples: whole grain products, vegetables, legumes.
   • Glycemic index (GI) and glycemic load (GN): Indicators reflecting the effect of carbohydrate -containing products on the level of glucose in the blood. Products with low GI and GN are preferable to maintain stable energy.
   • Recommendations on carbohydrate consumption: Depend on the level of physical activity. Active people need more carbohydrates than inactive. The optimal amount is 3-6 g per kilogram of body weight per day for moderate activity and up to 8-10 g/kg for intense training.
   • Carbohydrate reception time: Before training, complex carbohydrates to maintain energy. During training – simple carbohydrates (for example, energy gels) to quickly make up for reserves. After training, a combination of simple and complex carbohydrates to restore glycogen.

2. Fat: An important source of energy, especially for long -term, moderate loads. It is necessary for the assimilation of fat -soluble vitamins and hormonal balance.

   • Saturated fats: Contained mainly in animal products. It should be consumed in moderate quantities.
   • Unsaturated fats:
     • Mononasized (olive oil, avocados, nuts): Useful for the health of the heart.
     • Polynaturated (omega-3 and omega-6 fatty acids): Important to the health of the brain, immunity and reduction of inflammation. Omega-3 fatty acids (contained in fatty fish, linen seeds, walnuts) are especially important for athletes.
   • Transjir’s: It should be avoided, as they are harmful to the health of the heart. Contained in processed foods.
   • Fat consumption recommendations: 20-35% of the total number of calories. It is important to choose useful sources of fat.
   • Fat as a source of energy during training: The body uses fats as fuel in prolonged training of moderate intensity. Endurance training increases the body’s ability to use fats as a source of energy (metabolic flexibility).

3. Squirrels: It is necessary for the restoration and growth of muscles, as well as for the synthesis of hormones and enzymes. They are not the main source of energy, but can be used with a lack of carbohydrates and fats.

   • Amino acids: The main building blocks of proteins. Replaced amino acids are synthesized in the body, irreplaceable – should come with food.
   • Complete and inferior proteins: Complete proteins contain all essential amino acids in sufficient quantities. Contained in animal products (meat, fish, eggs, dairy products). Infutal proteins (contained in plant products) must be combined to provide all essential amino acids.
   • Protein consumption recommendations: 1.2-1.7 g per kilogram of body weight per day for athletes involved in endurance sports, and 1.6-2.2 g/kg for athletes engaged in strength training.
   • Protein reception time: After training – to restore muscles. The use of protein during the day helps to maintain positive nitrogen balance.

C. Micronutrients and their role in energy exchange and endurance:

1. Vitamins:

   • B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): Participate in energy metabolism, metabolism of carbohydrates, fats and proteins. B vitamins deficiency can lead to fatigue and a decrease in endurance.
   • Vitamin C: The antioxidant protects the cells from damage by free radicals, strengthens the immune system. It is important for recovery after training.
   • Vitamin D: It is important for the health of bones, the immune system and muscle function.
   • Vitamin E: Antioxidant, protects cells from oxidative stress.

2. Minerals:

   • Iron: It is necessary for transporting oxygen in the blood. Iron deficiency (anemia) leads to fatigue and decrease in endurance.
   • Magnesium: Participates in muscle function, energy metabolism and regulation of blood glucose levels.
   • Calcium: It is important for the health of bones and muscle contractions.
   • Potassium: It regulates the balance of fluid in the body and is involved in the muscle function.
   • Sodium: It regulates the balance of fluid in the body and is involved in nervous gear. It is important for replenishing losses with later during training.
   • Zinc: Participates in the immune function, protein synthesis and wound healing.

3. Antioxidants: Protect cells from damage to free radicals formed during intense training. Contained in fruits, vegetables, berries, nuts and seeds.

4. Recommendations for the consumption of vitamins and minerals: A variety of nutrition, including fruits, vegetables, whole grain products, low -fat meat, fish, dairy products. If necessary, taking polyvitamin complexes (after consulting a doctor).

D. Hydration and its influence on energy and endurance:

1. Water as a vital element: It is necessary for all physiological processes, including the transport of nutrients, regulation of body temperature and waste removal.

2. Dehydration and its consequences: Reducing energy, deterioration of physical performance, increasing the risk of injuries, headaches, dizziness.

3. Hydratic recommendations:

   • Before training: 500-600 ml of water in 2-3 hours.
   • During training: 150-350 ml every 15-20 minutes (depending on the intensity and duration of training).
   • After training: Filling fluid loss (150% of lost weight).
   • Type of liquid: Water, sports drinks (contain electrolytes and carbohydrates), isotonic drinks.

4. Electrolytes: Sodium, potassium, magnesium, chlorine. Loss with then during training. It is necessary to maintain the balance of fluid in the body and muscle function.

5. Signs of dehydration: Thirst, dry mouth, dark urine, headache, dizziness.

II. Practical recommendations for compiling a diet to increase energy and endurance

A. Determination of individual needs for nutrients:

1. Assessment of the level of physical activity: A sedentary lifestyle, moderate activity, high activity.

2. Accounting type of physical activity: Aerobic training (running, swimming, cycling), strength training, mixed training.

3. Calculation of the calorie content of the diet: Accounting for basal metabolism, level of physical activity and goals (weight maintenance, muscle mass set, weight loss).

4. Determination of the optimal ratio of macronutrients: Depends on the type of physical activity and individual characteristics.

5. Accounting for individual food preferences and restrictions: Allergies, intolerance, vegetarianism, veganism.

B. Examples of diets for various sports and levels of physical activity:

1. Long distances ration for long distances: High carbohydrate content (60-70%), moderate fat content (20-25%), moderate protein content (10-15%). Examples: oatmeal with fruits and nuts for breakfast, whole -grain paste with vegetables and chicken for lunch, baked potatoes with fish and salad for dinner.

2. A diet for a power athlete: High protein content (1.6-2.2 g/kg), moderate carbohydrate content (40-50%), moderate fat content (20-30%). Examples: Yaichitsa with vegetables for breakfast, chicken breast with buckwheat and vegetables for lunch, cottage cheese with fruits and nuts for dinner.

3. A diet for a person who leads a moderately active lifestyle: Moderate carbohydrate content (45-55%), moderate fat content (25-35%), moderate protein content (15-25%). Examples: whole grain bread with avocados and egg for breakfast, salad with tuna and dinner vegetables, baked fish with vegetables for dinner.

C. Products that increase energy and endurance:

1. Carbohydrates:

   • Whole grain products (oatmeal, cinema, brown rice): They slowly release energy, providing a stable level of glucose in the blood.
   • Fruits (bananas, apples, berries): Contain carbohydrates, vitamins, minerals and antioxidants.
   • Vegetables (sweet potatoes, beets, carrots): Contain carbohydrates, vitamins, minerals and fiber.

2. Fat:

   • Avocado: Contains beneficial mono -saturated fats, vitamins and minerals.
   • Nuts and seeds (almonds, walnuts, chia, flax): Contain useful fats, protein, fiber and antioxidants.
   • Olive oil: Contains beneficial mono -saturated fats and antioxidants.
   • Fat fish (salmon, sardins, mackerel): Contains omega-3 fatty acids.

3. Squirrels:

   • Eggs: Contain full protein and vitamins.
   • Low -fat meat (chicken, turkey): Contains full protein and iron.
   • Fish: Contains full protein and omega-3 fatty acids.
   • Dairy products (cottage cheese, yogurt): Contain full -fledged protein and calcium.
   • Legumes (lentils, beans, chickpeas): Contain protein, fiber and iron.

4. Other products:

   • Green tea: Contains antioxidants and caffeines that increase energy and concentration.
   • Coffee: Contains caffeine that increases energy and concentration.
   • Beetroot juice: Contains nitrates that improve blood flow and endurance.
   • Honey: Contains simple carbohydrates that provide a quick surge of energy.

D. Food before, during and after training:

1. Food before training:

   • Target: Provide the body with energy for training.
   • What is: Complex carbohydrates (oatmeal, whole grain bread), moderate amount of protein, a small amount of fat.
   • When there is: For 2-3 hours until training.
   • Examples: Oatmeal with fruits and nuts, whole grain toast with avocados and egg.

2. Nutrition during training (for training lasting more than 1 hour):

   • Target: Support the level of glucose in the blood and make up for loss of fluid and electrolytes.
   • What is: Simple carbohydrates (energy gels, sports drinks), electrolytes.
   • When there is: Every 30-60 minutes.
   • Examples: Energy gel, sports drink, banana.

3. Nutrition after training:

   • Target: Restore glycogen reserves, restore muscles and make up for loss of fluid and electrolytes.
   • What is: A combination of simple and complex carbohydrates, protein, electrolytes.
   • When there is: Within 30-60 minutes after training.
   • Examples: Protein cocktail with fruits, cottage cheese with fruits and nuts, chicken breast with rice and vegetables.

E. Food and cooking planning strategies:

1. Menu planning for a week: Helps to avoid spontaneous purchases and eat healthier foods.

2. Cooking in advance: Saves time and allows you to control the composition of the dishes.

3. Using containers for food storage: It is convenient to take with you to work or to the gym.

4. The choice of healthy snacks: Fruits, vegetables, nuts, yogurt.

5. Reading labels on products: It helps to choose products with low sugar, salt and saturated fats.

F. Recommendations for taking food additives (after consulting a doctor):

1. Creatine: Increases strength and endurance with high -intensity exercises.

2. Beta-Alanine: Increases endurance with high -intensity exercises, reduces muscle fatigue.

3. Caffeine: Increases energy, concentration and endurance.

4. BCAA (amino acids with an extensive chain): Accelerate muscle recovery after training.

5. Omega-3 fatty acids: Reduce inflammation, improve the health of the heart and brain.

6. Vitamin D: It is important for the health of bones, the immune system and muscle function.

7. Iron: It is necessary for transporting oxygen in the blood (with deficiency).

III. Common errors in nutrition and ways to correct them

A. Insufficient calorie intake:

1. Consequences: Fatigue, decrease in muscle mass, deterioration of physical performance.

2. Decision: Increase calorie intake due to healthy foods (whole grains, fruits, vegetables, low -fat meat, fish, nuts, seeds).

B. Insufficient carbohydrate consumption:

1. Consequences: Fatigue, decrease in endurance, worsening glycogen stock.

2. Decision: Increase the consumption of complex carbohydrates (oatmeal, cinema, brown rice, whole grain bread) and fruits.

C. Insufficient protein consumption:

1. Consequences: Slow down muscle recovery, decrease in muscle mass.

2. Decision: Increase protein consumption (eggs, low -fat meat, fish, dairy products, legumes).

D. Insufficient fat consumption:

1. Consequences: Violation of hormonal balance, deterioration of the absorption of fat -soluble vitamins.

2. Decision: Increase the consumption of healthy fats (avocados, nuts, seeds, olive oil, fatty fish).

E. Insufficient hydration:

1. Consequences: Fatigue, deterioration of physical performance, increasing the risk of injuries.

2. Decision: Increase fluid intake (water, sports drinks, isotonic drinks).

F. The use of a large number of processed foods:

1. Consequences: High sugar, salt and saturated fats, low nutrient content.

2. Decision: Limit the consumption of processed foods and choose whole, unprocessed products.

G. Passing meals:

1. Consequences: A decrease in blood glucose, fatigue, overeating during the next meal.

2. Decision: Food regularly, not to miss meals.

H. Abuse of stimulants (coffee, energy drinks):

1. Consequences: Disorders’ disturbance, anxiety, depletion of the adrenal glands.

2. Decision: Moderate consumption of stimulants, providing enough sleep and rest.

I. Lack of individual approach:

1. Consequences: The inefficiency of the diet, a possible deterioration in the state of health.

2. Decision: Consultation with a nutritionist or doctor to develop an individual food plan.

IV. Healthy recipes for increasing energy and endurance

A. Breakfast:

1. Oatmeal with fruits and nuts: Ovsyanka is a source of complex carbohydrates, fruits – vitamins and minerals, nuts – healthy fats and protein.

   • Ingredients: 1/2 cups of oatmeal, 1 cup of water or milk, 1/4 cup of chopped fruits (apples, bananas, berries), 1/4 cup nuts (almonds, walnuts), 1 teaspoon of honey (optional).

   • Preparation: mix oatmeal and water (or milk) in a pan. Bring to a boil, then reduce the fire and cook for 5-7 minutes until the oatmeal becomes soft. Add fruits, nuts and honey (optional).

2. Eggs with vegetables: Eggs are a source of full protein, vegetables – vitamins, minerals and fiber.

   • Ingredients: 2 eggs, 1/4 cup of chopped vegetables (pepper, onion, tomatoes, spinach), salt, pepper to taste.

   • Preparation: Beat eggs with salt and pepper. Fry the vegetables in a pan. Pour the vegetables with an egg mixture and cook until cooked.

3. SMUZI with fruits and protein: Smoothies are a quick and convenient way to get the necessary nutrients.

   • Ingredients: 1 banana, 1/2 cup of berries, 1 measured spoon of protein powder, 1 cup of water or milk.

   • Preparation: mix all the ingredients in a blender and beat until a homogeneous mass.

B. Lunches:

1. Chicken breast with buckwheat and vegetables: Chicken breast is a source of full protein, buckwheat is a source of complex carbohydrates, vegetables – vitamins, minerals and fiber.

   • Ingredients: 150 g of chicken breast, 1/2 cup buckwheat, 1 cup of chopped vegetables (broccoli, carrots, pepper), salt, pepper to taste.

   • Preparation: boil buckwheat. Fry chicken breast in a pan or bake in the oven. Prepare the vegetables for steam or fry in a pan.

2. Salad with tuna and vegetables: Tuna is a source of full-fledged protein and omega-3 fatty acids, vegetables-vitamins, minerals and fiber.

   • Ingredients: 1 can of canned tuna in its own juice, 1 cup of chopped vegetables (salad, tomatoes, cucumbers, pepper), 1 tablespoon of olive oil, salt, pepper to taste.

   • Preparation: mix all the ingredients in a bowl.

3. Lentil soup Lentils – a source of protein, fiber and iron, vegetables – vitamins and minerals.

   • Ingredients: 1 cup of lentils, 4 glasses of water or broth, 1 onion, 1 carrot, 1 clove of garlic, salt, pepper to taste.

   • Preparation: fry onions, carrots and garlic in a pan. Add lentils, water (or broth), salt and pepper. Bring to a boil, then reduce the fire and cook for 20-30 minutes until the lentil becomes soft. Beat the soup in a blender until a homogeneous mass.

C. Dinners:

1. Baked fish with vegetables: Fish is a source of full-fledged protein and omega-3 fatty acids, vegetables-vitamins, minerals and fiber.

   • Ingredients: 150 g of fish (salmon, cod, trout), 1 cup of chopped vegetables (broccoli, carrots, pepper), 1 tablespoon of olive oil, salt, pepper to taste.

   • Preparation: Lubricate the fish with olive oil, salt and pepper. Lay the vegetables on a baking sheet. Bake fish and vegetables in the oven at 180 degrees Celsius for 20-25 minutes.

2. Cottage cheese with fruits and nuts: Cottage cheese is a source of full -fledged protein and calcium, fruits – vitamins and minerals, nuts – healthy fats and protein.

   • Ingredients: 150 g of cottage cheese, 1/4 cup of chopped fruits (apples, bananas, berries), 1/4 cup nuts (almonds, walnuts), 1 teaspoon of honey (optional).

   • Preparation: mix all the ingredients in a bowl.

3. Omlet with vegetables and cheese: Eggs are a source of full protein, vegetables – vitamins, minerals and fiber, cheese – calcium and protein.

   • Ingredients: 2 eggs, 1/4 cup of chopped vegetables (pepper, onion, tomatoes, spinach), 30 g of grated cheese, salt, pepper to taste.

   • Preparation: Beat eggs with salt and pepper. Fry the vegetables in a pan. Pour vegetables with an egg mixture. Sprinkle with cheese and cook until cooked.

D. Snacks:

1. Fruits (apples, bananas, berries): Contain carbohydrates, vitamins, minerals and antioxidants.

2. Vegetables (carrots, celery, cucumbers): Contain vitamins, minerals and fiber.

3. Nuts and seeds (almonds, walnuts, chia, flax): Contain useful fats, protein, fiber and antioxidants.

4. Yogurt: Contains protein, calcium and probiotics.

5. Boiled eggs: Contain full protein and vitamins.

V. The role of genetics and lifestyle in energy exchange and endurance

A. The influence of genetics on metabolism and physical performance:

1. Genes affecting the energy exchange: Some genes can affect the effectiveness of the use of glucose and fats as a source of energy.

2. Genes affecting muscle strength and endurance: Some genes can affect the composition of muscle fibers (fast and slow) and the ability of muscles to restore after training.

3. Genetic tests for athletes: They help determine a genetic predisposition to certain sports and develop an individual training and nutrition program.

B. The influence of the way of life on energy and endurance:

1. Dream: The lack of sleep leads to fatigue, a decrease in physical performance and a deterioration in recovery after training. Recommendations: 7-9 hours of sleep per day.

2. Stress management: Chronic stress leads to an increase in the level of cortisol, which can negatively affect energy metabolism and muscle mass. Recommendations: Relaxation methods (meditation, yoga, breathing exercises), sufficient sleep, balanced nutrition.

3. Physical activity: Regular training increase energy metabolism, improve muscle strength and endurance. It is important to choose a type of physical activity that brings pleasure and meets individual needs.

4. Refusal of bad habits (smoking, alcohol abuse): These habits negatively affect health and physical performance.

VI. Examples of successful food strategies for athletes involved in various sports

A. Nutrition for a marathoner:

1. High carbohydrate content: Provides maximum filling of glycogen stocks.

2. Hydration: Regular consumption of fluid and electrolytes before, during and after the marathon.

3. Energy gels and drinks: Support the level of glucose in the blood during a marathon.

4. Recovery after the marathon: Combination of carbohydrates and protein to restore glycogen and muscles.

B. Power for the triathlonist:

1. Balanced nutrition: Provides a sufficient number of calories, carbohydrates, fats and protein to maintain a high level of physical activity.

2. Nutrition during the competition: Power planning for each stage (swimming, cycling, running) taking into account the availability of products and drinks.

3. Hydration: Regular consumption of fluid and electrolytes before, during and after training and competitions.

C. Nutrition for a bodybuilder:

1. High protein content: Provides the growth and restoration of muscle mass.

2. Calorie control: Regulation of the calorie content of the diet for gaining muscle mass or weight loss.

3. Taking creatine: Increases strength and endurance in strength training.

4. Regular meals: Support the stable level of amino acids in the blood.

D. Food for swimmers:

1. High carbohydrate content: Provides energy for training in the pool.

2. Easily digestible food: Helps to avoid discomfort in the stomach during swimming.

3. Hydration: Regular fluid consumption before, during and after training.

4. Reception of electrolytes: Fills out losses with later.

VII. Myths and misconceptions about energy for energy and endurance

A. Myth: The larger the protein, the better for the muscles.

1. Reality: The optimal amount of protein is 1.2-2.2 g per kilogram of body weight per day. Excess protein can lead to problems with kidneys and liver.

B. Myth: Carbohydrates are harmful to the figure.

1. Reality: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates and control their number.

C. Myth: Fat should be avoided.

1. Reality: Useful fats are necessary for the health of hormonal balance and the assimilation of fat -soluble vitamins. It is important to choose useful sources of fats (avocados, nuts, seeds, olive oil, oily fish).

D. Myth: Sports drinks are needed by everyone.

1. Reality: Sports drinks are useful only with long and intense training, when it is necessary to fill in the loss of fluid and electrolytes.

E. Myth: All nutritional supplements are safe.

1. Reality: Not all nutritional supplements are safe. It is important to choose proven brands and consult a doctor before taking any additives.

F. Myth: Fasting helps to increase endurance.

1. Reality: Fasting leads to a decrease in blood glucose and a decrease in glycogen reserves, which negatively affects endurance.

G. Myth: Food before going to bed leads to weight gain.

1. Reality: The weight gain depends on the total number of calories consumed during the day, and not from the time of eating.

H. Myth: detox diets cleanse the body and increase energy.

1. Reality: Detox-diets often lead to a deficiency of nutrients and can be harmful to health. The body itself can be cleansed of toxins.

I. Myth: Vegetarians cannot be successful athletes.

1. Reality: Vegetarians can be successful athletes if they plan their diet correctly and provide a sufficient amount of protein, iron and vitamin B12.

VIII. Individual approach to nutrition: how to adapt recommendations to personal characteristics

A. Age accounting:

1. Children and adolescents: Increased needs for calories and nutrients for growth and development.

2. Adults: Maintaining optimal weight and physical performance.

3. Elderly people: Maintaining muscle mass and bone health.

B. Paul accounting:

1. Men: