Proper Sports Nutrition
If you want to achieve high results in sports, it is necessary to perform a number of mandatory conditions, one of which – a quality sports nutrition. An athlete’s daily experiences heavy loads and hard work of organs and systems requires high expenditure of energy. So before you begin training necessary to take into account one thing – to increase muscle mass need a building material.
Protein. Muscle strength increases with their mass and contribute to that process food, rich proteins (proteins). To begin to answer the question, how much protein should an athlete? Daily amount of protein is within the 110-160 grams. This indicator depends on the weight, age athlete and workload. If we take into account the weight of the athlete, the per kilogram of body weight, required 1,5-2 grams of protein. If there is a need to increase the protein query, a day should eat one low-fat processed cheese and a glass of sour milk overnight.
But is it worth to take into account not only the number of proteins, but also their quality. Of the twenty protein amino acids necessary for normal life of man, eight can not be formed in the body. These components should come ready made.
Proteins, which include the full set of amino acids found in foods of animal origin. This fish, meat, eggs, cheese, milk, cheese and other dairy products. Necessary to take in food and vegetable products – beans, corn, soybeans, peas, oats and buckwheat groats. Protein products of vegetable origin perfectly complement the animal proteins, thus creating all the necessary amino acids for the body complexes. Therefore, fish and meat dishes are best used with vegetable garnishes and cereal and milk with wheat bread.
Fats. We buy sports nutrition is not a problem, but before we do pay attention to the fact that in the product must include all the essential ingredients in the right quantity. This includes fat. This is an important component of the food contains energy, which amount to more than two times greater than contain proteins and carbohydrates. For the energy does not much matter which fat enters the body – animal or plant. However, to ensure the plastic function essential fats, which include essential components such as Arakha-donolovaya and linoleic acid. These substances enter the body only with fats of vegetable origin.
It is important to note that animal and vegetable fats in the diet of an athlete should be in such a ratio: 3:1. Daily rate – about 1,5-2 grams of fat per 1 kilogram of body weight.
Carbohydrates. No less important matter, they provide the normal functioning of the organism. These are the main suppliers of energy. In the performance of carbohydrates, muscle work more economically compared with other types of food fuel. Among the products, the richest data components, should provide fruits and vegetables. Intense pressure leads to a violation of the acid-alkali balance in the body, and herbal products to normalize. And it is very important that athletes were receiving vitamins in the required quantities and in the body, they must come primarily from fruits, vegetables and other natural products.
And now a few words I would like to say about the approximate calorie daily diet for an athlete weighing 65-79 kg.
Lifting weights, depending on their weight – 4200 (light projectiles) – 6000 (hard shells) kcal
Sports Games – 4200-4800 kcal
Jumping, running – 3800-4200 kcal
Tourism – 3800-4000 kcal
And remember, food is an athlete must be a full, rich in vitamins and minerals. Do not forget that half of the achievements in the sport due to a balanced diet.