home Analyzes Menu for the athlete's day. How to create a proper sports nutrition diet for a week under different loads

Menu for the athlete's day. How to create a proper sports nutrition diet for a week under different loads

When playing sports, proper nutrition is especially important. A well-designed diet plays a decisive role in some sports.

Peculiarities

The menu for an athlete should be much higher in calories than for a person who does not play sports.

Playing sports can serve different purposes. For most people, sport is a way to improve their figure and exercise 3 times a week, and for some it is daily work and performances. Sometimes people want to get ripped muscles, and sometimes they just want to get rid of excess fat. For professional athletes, an individual diet is prepared by sports nutrition specialists.

In addition to a sufficient amount of calories, nutrition must provide the human body with vitamins and microelements that are consumed during physical activity.

Proper nutrition involves 4 to 5 meals a day. The main amount of food should be eaten during second breakfast and lunch. Overeating contributes to weakness and feeling unwell, so you shouldn’t eat a large amount of food at one time.

Nutrition Basics

It is especially important for an athlete correct ratio nutrients. The approximate amount of protein, fat and carbohydrates in the diet is 30%, 10% and 60% respectively.

Protein

A sufficient amount of protein is the basis of dietary and sports nutrition. It is from it that the body restores muscles. Proteins are involved in the formation of hormones and are catalysts for biochemical processes.

Protein-rich foods:

meat;
fish;
dairy products;
seafood;
eggs.

Used for some sports protein shakes and bars to saturate the body with protein.

Fats

The combination of vegetable and animal fats in an athlete’s menu is considered the most useful. The diet should include:

vegetable oils;
fatty fish;
butter;
nuts;
olives and black olives;
biologically active additives – fish fat, flax and rosehip oil in capsules or others.

Fats are essential for functioning internal organs, proper heat exchange and restoration of muscle and skin cells. Without them, normal metabolism is impossible, so it is impossible to remove all fat-containing foods from the diet, even when you want to lose weight.

An athlete's menu should contain approximately 1.5 grams of fat per 1 kg of his weight.

Carbohydrates

All energy processes in the body require carbohydrates. During sports they are used up very quickly. It is recommended to consume complex carbohydrates, which provide the body with energy for a long time.

It is useful to include rice, buckwheat, millet and fruits in an athlete’s menu.

Sugar, lemonade and sugary confectionery They are usually excluded from the diet because these products are not related to a healthy diet.

Water

During sports and during recovery after training, the body uses a large number of water. To maintain health, it is important to maintain water balance body and not endure thirst.

Before competitions, some athletes leave only protein on the menu and limit their water intake to make muscle definition more noticeable. This is a temporary measure harmful to health, which is resorted to only for a few days. For an organism that is not resilient enough, such actions are dangerous with serious consequences.

When playing sports, the average volume of fluid you drink per day should be approximately 2.5 liters. Exact figure depends on age, gender, weight and many other factors.

Vitamins

Proper nutrition usually eliminates the need for additional intake. synthetic vitamins, but for athletes this may not be enough. During training, a large amount of vitamins and minerals are consumed, without which recovery after training will be difficult.

Vitamins are necessary for:

synthesis of collagen and amino acids;
absorption of nutrients and microelements;
synthesis of hormones;
growth and recovery muscle tissue;
restoration of cell membranes;
proper metabolism in the body.

Use vitamin complexes follows courses. It is not recommended to exceed the dosage indicated on the package, since some vitamins are toxic in large quantities.

With regular and heavy training, you should pay attention to vitamins and mineral complexes, which are intended specifically for athletes. They can be purchased at sports nutrition points of sale or in online stores. If sports occupy a small part of a person’s total employment, then it will be sufficient to take vitamins from the pharmacy - Duovit, Multi-Tabs and others.

Breakfast	Dinner	Dinner
oatmeal; dried fruits and nuts; a glass of milk; 2 boiled eggs.	buckwheat porridge; chicken breast; seasonal vegetable salad;	beef chop; seaweed; a glass of kefir.
mashed potatoes; boiled red fish;	meatball soup; chop; tomato and sour cream salad; dried fruits compote.	steamed fish cutlets; vegetable stew; drinking yogurt.
meat with cheese; banana; milk.	vegetable stew; chicken broth with meat;	cauliflower or broccoli; chicken breast; kefir.
boiled red fish;	borsch; buckwheat porridge; cutlet; cocoa.	hot cheese sandwich; vegetable salad; zrazy.
multigrain muesli; banana; cottage cheese;	fish cutlet; compote.	eggplant with rice; drinking yogurt.
stuffed pepper; seasonal fruits;	stewed pork; buckwheat porridge; vegetable salad;	baked fish; vegetable side dish;
oatmeal with dried apricots; 2 soft-boiled eggs; a glass of milk.	cheese soup with mushrooms; chicken breast; salad;	vegetable stew; cottage cheese casserole; kefir.

Proper nutrition is the basis feeling great And good results while playing sports. For athletes it is especially important to draw up full menu and choose vitamin complexes.

Without a doubt to achieve positive results In sports, every person must not only have drive, perseverance, diligence and patience, but also train regularly. Although no, it is still important to have good health, which directly depends on such factors as proper nutrition for athletes.

Of course, any person should take care of their health. But anyone who is involved in one or another sport claims to achieve high performance in this area. And with a weakened immune system or problems in the functioning of any organ, this mission becomes impossible. Moreover, during training the body experiences severe stress, and in the future this can lead to severe consequences, because of which you will have to forget about your sports career.

Therefore, to prevent this, first of all you need to eat right. And do this every day, strictly following the compiled menu.

After intense training, a large amount of energy is lost, which needs to be restored. This function is precisely performed by nutrition. It gives the body material to create new cells.

The athlete’s menu is compiled based on his performance of certain tasks:

weight control, since there are situations when it is necessary to lose weight, and when to gain it;
activation and normalization of metabolic processes. Natural additives and active substances are responsible for this;
increasing muscle mass, as well as reducing fat deposits;
the body receives vitamins, microelements and calories.

The body loses energy due to stress on the life support organs. And if he lacks nutrients, energy imbalance cannot be avoided, and this threatens his exhaustion.

Components for proper nutrition

So, what elements are included in an athlete’s diet and what role do they play?

Water

More than 50% of the human body consists of it. During the aging process, its amount gradually decreases. Water is the main medium for the flow chemical reactions and other important processes. The body itself regulates its content in the organs.

A lot of water can be found in a variety of juices, as well as in vegetables and fruits. It is full of cucumbers, watermelon, melon, pumpkin and onions (green). As a rule, the juicier the fruit, the more liquid it contains. An athlete should consume 2.5-3 liters of water per day. This takes into account tea, coffee, soups and even the liquid that different dishes contain.

During intense training, the body requires more water. But you need to understand that drinking it in huge quantities at once is pointless, since this will not help replenish its losses. After all, the resulting dry mouth is just a consequence of decreased salivation after exercise.

If you drink water that contains a lot sodium salts, it will stay in the body longer. And calcium and potassium salts contribute to its rapid removal from there. Therefore, if you have heart or kidney problems, it is recommended to use low-sodium foods in your diet. But if the body is dehydrated, the level of consumption of these substances needs to be increased.

Carbohydrates

They play a critical role in energy and metabolic processes. Serious physical activity contributes to their high consumption. Many of them have a sweet taste, which is why they are called sugars. A lot of carbohydrates are found in honey, sweet fruits and vegetables. Fructose can be found in large quantities in pome fruits, and a lot of glucose in stone fruits.

The carbohydrate sucrose is found in sugar, and all dairy products are the main source of lactose. It is advisable to use products that contain these carbohydrates in natural form: in fruits, vegetables, dried fruits and sprouted grains.

Squirrels

catalytic
Since they are an important component for almost all enzymes. And they, in turn, play a major role in all cellular metabolic processes.
hormonal.
Many hormones, such as pituitary hormones and insulin, are proteins.
plastic.
Proteins are considered the main material for building cells and organs.
transportation
Helps in the movement of fats, carbohydrates, vitamins and other substances in the blood.

Fats

Along with other substances, they are building material and a source of energy. Fats are consumed the most when an athlete performs labor-intensive exercises, since at such times they support the stable functioning of organs.

An athlete’s weekly diet should include animals and vegetable fats. In the body they perform different functions. The first of them are found in butter, and the second - in some fish varieties, especially fatty ones.

Vitamins

They are not synthesized by the body, so they are obtained from the outside, along with food. Vitamin deficiency is a cause of severe disorders. Its hidden forms are almost not manifested externally, but have an negative action, making it difficult for the body to function properly.

Vitamins obtained artificially, are absorbed worse than those obtained naturally.

Minerals. The source of minerals is plant food(vegetables and fruits). In fresh fruits they have the most active form.

The importance of breakfast

Many people believe that it is not necessary to have breakfast; instead, you can drink a cup of coffee and that will be enough. This is absolutely the wrong approach.

Eating food in the morning provides the body with energy for the whole day. You need to have breakfast every day for the whole week. Moreover, it should be dense so that after an hour the feeling of hunger does not appear.

If a person does not want to eat in the morning, it means that his dinner did not have time to be digested. In this case, the last meal should be taken earlier. True, there is another way, for example, morning jogging or cold and hot shower.

Proper nutrition for a male athlete

The nutrition program for men involved in sports differs from the menu for girls. To maintain their shape, they take additional sports drugs and stimulants, which must be taken into account when creating a menu at home. The second factor in this matter is taking into account daily physical training.

Some principles must be adhered to:

victory directly depends on proper nutrition;
in a certain amount fats are beneficial;
It is important to eat food in a strict order, and also to carefully monitor the amount of substances entering the body.

Proper nutrition for an athlete involves consuming foods that fall into four categories:

foods containing protein;
milk products;
all kinds of vegetables and fruits;
grain and cereal products.

To develop a suitable nutrition menu, it is important to understand that there should be less fat than protein. As for men, to get them up in the morning you can prepare healthy drink. To do this, you need to mix one glass of water with lemon and orange juice by adding a spoonful of fructose.

Breakfast may consist of the following dishes:

fried or boiled eggs(no more than 2 pieces);
oatmeal porridge;
cottage cheese;
fruits or dried fruits (orange, apples, prunes);
a piece of bread with butter and a glass of tea.

At noon, you can eat a fruit salad with a glass of juice. For lunch, it is advisable to prepare a salad with herbs and tomatoes, as well as fruit and juice. You can have dinner with lean meat, fish, potatoes or milk soup. It is not recommended to overuse flour products.

Proper nutrition for a female athlete

As already mentioned, the nutrition menus for men and women are different. Women's diets should contain plant fiber, unsaturated fats and complex carbohydrates. By the way, split meals are more suitable for girls, i.e. breaks between meals should not exceed 3 hours.

For breakfast you can have oatmeal and 2-3 eggs, and for lunch you can drink milk or kefir. For lunch you can cook poultry (white), fish, rice (preferably brown), vegetable salad with olive oil. Before dinner, you can have a snack of cottage cheese with nuts, and for dinner - fish, salad or fruit. A little kefir before bed won't hurt.

To create a menu for the week at home, you must adhere to the same recommendations as for the day.

It has long been proven that truly healthy nutrition for any athlete must include a variety of foods. The above categories, complementing one another, provide the human body with energy, materials for the development of body structure and substances that participate in physiological processes.

A nutrition program compiled at home should not be monotonous. Abuse of any one type of product will negatively affect metabolism and the functioning of the kidneys and liver.

There are foods that are recommended to be completely excluded from the diet of both men and women. For example, this is sugar and table salt. Salt should be used only sea salt, rich minerals. Fried and spicy foods, mushrooms, alcohol, yoghurts, powdered juices - it is advisable to remove all this from the athlete’s menu.

It is also important to remember that an athlete should never remain hungry or, conversely, overeat. You need to eat slowly, chewing your food thoroughly. It is necessary to constantly monitor your weight and well-being. And then sports affairs will definitely go uphill, which will ultimately lead to victory.

A sports diet is a complete diet developed for people who are actively involved in various types sports The sports diet menu should include a sufficient amount of carbohydrates, proteins, fats, vitamins and microelements necessary not only to maintain the body’s vital functions, but also to provide it with energy during various physical activities.

When creating a sports diet, you should take into account the increased consumption of water, proteins and carbohydrates with increasing physical activity.

The sports diet should provide the body with:

Carbohydrates for extra energy. The norm is 5-10 g/kg of athlete’s weight, depending on gender, age, type of sport;
Proteins (proteins) to maintain muscle mass, restoration of damaged tissues. Little energy comes from proteins, only 12-15%. The norm varies from 0.8-1.0 g/kg for light loads to 1.8-2.0 g/kg for power athletes. An unreasonable increase in the amount of proteins can lead to an increase in body fat, dehydration, and osteoporosis;
Fats, which are an important component of nutrition, amount to a maximum of 30% of total calories, since athletes get their main energy from carbohydrates. Excessive amounts of fat will slow down digestion and make you feel worse;
Liquid in sufficient quantity. During training, fluid loss is 1-3 liters per hour, additional fluid is lost in urine. All these expenses must be compensated by drinking plenty of water;
Vitamins and minerals in sufficient quantities to ensure the normal functioning of all systems and organs. When active physical activity It is impossible to get them only from the diet; it is recommended to take vitamin and mineral complexes.

In a sports diet, not only the diet is important, but also the timing of intake. During training, food is poorly digested and puts unnecessary stress on the body. Therefore, you should eat at least 2 hours before training, but the food should be plentiful and complete, with a sufficient amount of carbohydrates and proteins. If you feel hungry, immediately before exercising on a sports diet, you can eat something from “fast carbohydrates” (chocolate). 2 hours after training, you need to eat again to consolidate the results.

Sports diet for weight loss

A sports diet for weight loss is a specially formulated diet for athletes to lose weight. Proper sports nutrition for weight loss is necessary in certain types sports in order to get into the desired weight category or as a preparatory period before “drying” in fitness, bodybuilding, etc.

A sports diet for weight loss has the greatest effect when combined with strength exercises 2-3 times a week. Proper sports nutrition, fractional, enriched with fiber, protein, complex carbohydrates and a complex of vitamins and minerals switches the body to fat burning mode, promotes the restoration of muscle tissue, and speeds up metabolism.

I breakfast – 1 glass of 2.5% fat kefir, or 2 medium sweet and sour apples, or 1 banana. This breakfast is quick and easy to digest. For better absorption nutrients and vitamins, tea or coffee should be drunk half an hour after meals;
II breakfast to choose from:

Carrot and cabbage salad – 200 g, any lean meat 100 g, 2 proteins chicken eggs. An omelet of meat and proteins is prepared in a frying pan without oil. Allowed black bread - 30 g, a cup of tea with honey and lemon;

Boiled brown rice – 100 g, 2 egg whites, chicken meat – 100 g, bake in the oven. Salad from seaweed fill up olive oil. A cup of coffee without sugar;

Vegetable salad - 100 g. Chicken breast sandwich - 100 g, 20 g cheese, 5 g butter, black bread 30 g. Coffee or tea;

Sports diet lunch to choose from:

Lenten borscht without meat, salad from bell pepper with white cabbage, 100 g boiled veal, 30 g black bread, freshly squeezed fruit juice 100 ml;

Stew of stewed vegetables (200 g) with meat (100 g), 30 g of black bread, 1-2 dried apricots. Coffee or tea;

Vegetable solyanka – 250 ml, lean fish steamed – 150 g, salad from white cabbage With lemon juice and olive oil;

Snacks between meals to satisfy hunger and supplement the diet with vitamins - an apple or orange, or half a glass of freshly squeezed fruit juice;
Dinner to choose from:

Oatmeal cooked in water (200 g), salad from any vegetables (100 g);

Fish or lean meat (150 g) is steamed with broccoli and herbs.

Once a week in a sports diet is required fasting days: kefir or mineral water. If it’s difficult, then fasting days on vegetable salads with lemon juice without adding oil or apple salads are allowed.

When using sports nutrition to burn fat, you need to drink 2-3 liters clean water daily, limit salt intake and take an additional complex of minerals and vitamins.

This sports diet is classified as “strict”; permission from your doctor is required to use it.

Secrets of sports nutrition

In the life of athletes, both professional and amateur, proper sports nutrition is very important. Not only athletic achievements, but also health status depend on it. normal functioning the body during training and in everyday life.

The secret of sports nutrition is strict adherence ten basic rules:

1 – Various sources squirrel. For complete protein synthesis of all necessary amino acids, the body needs protein, both animal and plant origin;
2 – Natural products. You need to prepare food yourself; it is better to buy food in markets;
3 – Only fresh vegetables and fruits. The fiber contained in fresh fruits and vegetables helps improve digestion;
4 – Proper preparation. Use for cooking only fresh food, eat cooked dishes immediately;
5 – Small portions of food. Small portions of food and frequent meals contribute to more complete absorption of nutrients. The process of catabolism - the breakdown of muscle protein - slows down;
6 – Chew thoroughly. Basic condition efficient digestion consists of thoroughly chewing food, it, for example, increases the degree of protein absorption by 20-25%;
7 – Proper drinking. You need to drink 10-20 minutes before meals, 30-60 minutes after and during the day between meals. Any drinks with gas are strictly prohibited;
8 – Don’t eat before bed. The energy release from food will disrupt the depth of sleep, and carbohydrates will be transformed into fats;
9 – Follow your diet. It is important not only to eat food regularly and on time, but also to coordinate its intake with training;
10 – Supplements of vitamins and microelements. During active physical activity, microelements and vitamins supplied from food are not enough for full functioning.

Nutrition plays a very important role in the lives of athletes. important role. Therefore, knowledge of these simple secrets sports nutrition will help you properly plan your diet and increase the effectiveness of any training.

Consume more protein: 2-3 g per kilogram of weight.
Protein sources:

Chicken breasts, turkey, beef, veal, rabbit.
Chicken and quail eggs.
Low-fat dairy products (cottage cheese, yogurt, milk).
Low-fat fish (tuna, pollock, hake).

Fats should be 1–2 g per kilogram of weight. You get them from animal products, or separately, one tablespoon at a time linseed oil and other unrefined types. Nuts and seeds are also a source of fat. They can be added to breakfast, and the oil can be taken on an empty stomach half an hour before meals.

This way, you'll be consuming no more than 10% of your calories as fat, possibly less. Because of this, you don't need to track your fat intake. If you consistently eat high protein in your diet, all you need to do is adjust your carbohydrate intake, looking in the mirror will tell you whether you need it or not.

Regarding nutrition before and after training, it is important calculate ratio BZHU for your weight, and divide it into 4-5 meals throughout the day. Your task is to saturate the body with long-lasting carbohydrates for energy and proteins, the same thing - you must close it, otherwise the muscles have nothing to increase in volume and they will simply collapse.

Menu for an athlete for a week

Regardless of whether it's a training day or a day off, example of pre-workout nutrition can be a full snack no later than 16.00. Example “after training” Suitable for a late or last meal.

Monday

Breakfast: oatmeal with 1 banana, 1 tbsp. l. raisins, 10–20 g walnuts; low-fat milk.
Snack: whole grain toast with turkey or chicken, low-fat cheese, 1 apple.
Lunch: chicken breast, baked potatoes, glass of milk, 1 fruit (peach).
Pre-workout: fruit smoothie (1 cup fresh fruit and ½ cup juice), cereal bar.
After training: protein shake with milk or cottage cheese, bread.

Tuesday

Breakfast: porridge from whole grain wheat on low-fat milk with berries.
Snack: cottage cheese with honey and walnuts.
Lunch: beef steak, potatoes, asparagus, low-fat milk.
Before training: fruits or juices, cottage cheese.
Post-workout: low-fat yogurt, eggs, bread.

Wednesday

Breakfast: 2 whole eggs and 3 whites, whole grain bread, tomato, low-fat milk.
Snack: chicken salad, carrots, cucumber with balsamic vinegar, 1 fruit.
Lunch: cereals (buckwheat), baked fish, vegetable salad.
Before training: banana, glass of milk.
After training: rice, vegetable and seafood salad.

Thursday

Breakfast: oatmeal with milk, banana and raisins.
Snack: chicken or turkey meat, vegetable salad, 1 fruit (grapefruit, orange).
Lunch: rice with steamed fish, pineapple, a glass of low-fat milk.
Before training: banana, raisins.
After training: milk, cottage cheese (or).

Friday

Breakfast: wheat cereal with banana and milk.
Snack: salad with tuna and vegetables, 1 piece of fruit, low-fat yogurt.
Lunch: buckwheat with chicken, vegetables.
Before training: whole grain wheat porridge with fruit.
After training: kefir or fermented baked milk, eggs with vegetables and herbs.

Saturday

Breakfast: omelet of 2 whole eggs and 3 whites with vegetables, low-fat milk.
Snack: vegetable and seafood salad, 1 fruit (pineapple).
Lunch: boiled beef, rice, fresh vegetables.
Pre-workout: cereal bar, fruit salad.
After training: fish (hake, pollock) with vegetables, kefir.

Sunday

Breakfast: oatmeal with dried fruits, nuts, milk.
Snack: fruit, toast with low-fat cheese.
Lunch: brown rice with steamed vegetables.
Pre-workout: small bun with tofu cheese.
Post-workout: eggs, meat fresh vegetables, kefir.

Conclusion

Proper nutrition for athletes plays no less important role than the training itself. How you complete your workout depends on what you eat. But also post-workout nutrition, you won't progress in height if your diet lacks nutrients. Nutrition for muscle gain should be high in calories, primarily carbohydrates. During the period of drying, or simply losing weight, carbohydrates are significantly removed, which leads to a calorie deficit, therefore, the body takes energy from subcutaneous fat. Therefore, a lot depends on the athlete’s menu, the wrong diet can only harm you. Set goals and approach them correctly.

– the key to success and sporting achievements. Basics rational nutrition help you create a menu for the week and for every day. The diet of athletes should help prepare for competitions and restore strength after performances. Selection of nutrition is impossible without knowledge of physiology and dietetics.

Rules balanced nutrition important for maintaining not only sports uniform, but also health. The products must be of high quality, in sufficient quantity, the diet and the percentage of absorption of the food eaten must be established. Proper nutrition takes into account the recommendations of a balanced diet and leads athletes to a specific goal.

We recommend reading: and

Without proper nutrition, you cannot achieve the necessary physical fitness. Nutrition helps you reach maximum energy levels in competitions and quickly recover after them.

To achieve your goals, you need to start with. Without painstaking work on counting calories received and spent, analyzing the quantitative components of food consumed and one’s own well-being and performance, it is impossible to advance in creating a menu.

Exist different types physical activity of athletes:

With minimal load (chess, checkers);
With significant but short-term loads (sprinting, fencing, equestrianism);
With prolonged and intense exercise (wrestling, swimming, sports games);

Let's consider the nutrition of athletes involved in strength training. These are workouts with long and intense loads.

Menu for every day

Proper nutrition - six meals a day. At the same time, the athlete is provided with a constant flow of energy, he is not able to overeat, and food is absorbed much more fully. Seven meals a day are considered optimal. But you should first get used to six meals.

Athletes with a large volume of food consumption do not have enough essential vitamins and microelements. This deficit can be eliminated either daily consumption 400 grams of vegetables and 500 grams of fruits and berries, or vitamin complexes.

It is important to maintain a weight balance between carbohydrates and proteins in a 2:1 ratio. Drink at least 2 liters per day. You should drink before meals or an hour after it. Before your first breakfast, drink a glass of water with squeezed lemon juice. This will help the body cleanse itself of harmful metabolic products much more effectively.

First breakfast: made from highly purified hydrolyzed whey protein isolate. This cocktail is digestible in 15 minutes. You can drink a glass of fruit or vegetable juice instead of a cocktail.

First breakfast should start metabolic processes in organism. Before it, do a morning jog or light exercise, and take a contrast shower. In the first half of the day, the main volume of carbohydrates and proteins is consumed in the menu. These energy providers will start the work of the whole body. If the diet is followed, the athlete does not feel hungry.

Second breakfast: serving, 4-egg omelet, 2 slices of bread, 1 fruit, multivitamin tablet.

At this time, you should have a thorough snack. The amount of food is the same as at lunch. In the first half of the day, the athlete can afford those foods that are prohibited for dinner, for example, fruits can be included in the menu. You can replace a multivitamin tablet with a glass of milk.

Lunch: 150 grams of veal (any lean meat), 300 grams of rice, 100 grams of fresh vegetables.

Second solid meal. Fruits like natural sweets After lunch they are no longer consumed.

Afternoon snack: a portion of oatmeal, a glass of milk.

The main difficulty in organizing an afternoon snack is the ability to find time for it and prepare in advance necessary products. The way out of this situation is to develop conditioned reflex for fractional meals.

Dinner: 200 g turkey breast, 300 g boiled potatoes, 100 g vegetables.

Dinner must be no later than 18.00. Although many nutritionists do not agree with this statement and allow dinner 2 hours before bedtime. But physiology dictates its own laws. Digestive system a person does not work around the clock; she needs time to digest food and rest. Therefore, after 18.00, the hormones responsible for the absorption of food cease to be produced. If an athlete follows the natural cycles of his own body, the health benefits will be greater.

Evening snack: a glass of kefir or 4.

A small snack is designed not so much to suppress hunger as to ensure an even supply of nutrients throughout the day. A glass of kefir at night is a classic of Soviet nutrition. Considering the amount of nutrition research being done at the time, there is no need to reinvent the wheel. It's better to follow good advice.

Menu for the week

The weekly menu is designed so that the athlete does not go beyond getting enough calories. The range of products should be as diverse as possible. Natural products form the basis of the menu of a person who cares about their health. Creating a menu for the week will help you make the necessary purchases in advance. There will be no need to cook anything in haste.

It is convenient to use the list of dishes for the week posted in the kitchen and follow the proven recommendations. By repeating this technique for a month, you can consolidate the habit of rational and planned nutrition, moving away from the chaos in this matter.

In weight ratio, carbohydrates are consumed twice as much as proteins. They eat at least 1 kg of vegetables, fruits and berries per day, and another 0.5 kg of cereal and bread. Then they eat 700-800 grams of protein food per day. This diet is 3500 kilocalories. Eggs, bread, milk, cottage cheese, and meat are consumed daily. You can diversify your diet by including different types of meat: chicken, turkey, rabbit, veal, game. Athletes should also eat cereals and vegetables every day. Variety in the menu is achieved by eating porridges: rolled oatmeal, buckwheat,. Amaranth grains, spelled cereals and other forgotten grains are now available.

Under increased loads, athletes lack biologically active substances in their diet, which necessitates the need to take vitamins and proteins. However, many people neglect the variety of vegetables. Instead of constantly eating a potato side dish, try preparing a side dish of five types of cabbage, parsnips, turnips, Jerusalem artichoke, scorzonera (Spanish Kozelets), oat root, chufa, stachis, artichokes, green beans, beans. Zucchini, eggplant, carrots, wild garlic - this brings novelty and variety. The composition of vegetables is rich and nutrients, and vitamins and microelements, which is what is required in nutrition.

A professional athlete does not think about creating a menu. It is serviced by specialists who deal with this. However, it is also necessary for a sports professional to know the rules of rational nutrition.

Proper nutrition for athletes - headache not only for themselves, but also for trainers and even Institutes of Nutrition. Every outstanding athlete contributes part of his experience to this science. The nature of nutrition and composition changes familiar products. Competition rules are changing. The results become faster, higher, stronger. The person remains the same. And in order not to part with his health for the sake of results, the athlete must thoroughly know and use the rules of proper nutrition.

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