- 1 Who is the athlete?
- 2 The essence of the diet of athletes
- 2.1 Permitted and Prohibited Products
- 2.2 Benefit
The body of any person involved in athletic types
Sports, is experiencing enormous loads. By participating in competitions,
athletes lift weights, which are sometimes several times
exceed their own weight. In this case, the athlete’s body
uses all its resources that need to be replenished in
followed by a specially designed diet. Athlete’s diet
– This is a system of properly selected power, aimed at
prompt delivery of all necessary nutrients to all
bodies of the athlete.
Contents
What is an athlete?
Атлет (от греческого athletes — борец) —
person involved in sports, physical education, participating in
sports competitions. The athlete has developed muscles,
proportional in proportion to each other body parts.
They call athletes people involved in amateur or
professional level easy as well as weightlifting. Most
often the term “athlete” is used in relation to people who
engaged in strength sports (weightlifting), as well as
bodybuilders.
The essence of the diet of athletes
Amateur athletes who train in the gym
два-три раза в a week для поддержания своей формы в тонусе,
It is recommended to follow a balanced diet. The purpose of the diet –
building lean muscles and maintaining an acceptable percentage
fat Daily caloric intake should be calculated taking into account
30 Kcal per 1 kg of the weight of the athlete. For example, daily calories
The athlete’s diet with a weight of 80 kg must be at least 2400 Kcal.
Amateur athletes are recommended to consume 1 g of protein per 1 kg
weight. The diet of the diet for the beginner athlete almost does not limit
fats.
Sports nutrition for professional athletes should
be more nutritious. Intense workouts drown out feeling
hunger, which leads to a decrease in appetite, and, as a consequence, to
overall weight loss and muscle. Daily caloric intake
professional athlete is calculated on the basis of 80 Kcal per 1 kg
weight. Athletes lifting large weights should be consumed.
per day not less than 6000 Kcal.
Диета для наборы массы заключается в
daily consumption of 6 grams of pure carbohydrates (cereals, vegetables,
fruits) and 2-3 grams of protein (meat, fish, dairy products) for 1
kg weight athlete. Diet for “drying”
тела заключается в употреблении 1-3 гр углеводов и 1
гр белка на килограмм weight. Often, athletes resort to “drying”
the body before the competition to get into the right weight
category, but not more often 7-9 days.
In order to reduce body weight, you need to reduce by 10%
daily ration. In the diet menu of athletes for weight loss
natural fat burners that are absolutely
not harmful to health. Natural fat burners include:
lean meat, fish, dairy and dairy products,
non-starchy vegetables (especially cabbage and green beans),
berries and fruits (pineapples, apples, grapefruits, kiwi). To natural
fat burning liquids include: non-carbonated water,
fresh fruit and vegetable juices, green tea, natural
coffee, lemon juice.
The basic principles of the diet of athletes:
- Fractional power. You should eat 5-6 times a day.
- Vegetables and fruits should make up 50% of the total diet.
- Dinner must be no later than 18:00.
- Compliance with water regime. Daily need not drink
less than 2-2.5 liters of pure water without gas. During intense
training is recommended to drink 200 ml of water every 20
minutes - The diet menu should consist of natural products.
Semi-finished products, fast food, sweets are not forbidden, but they are necessary
take into account when calculating the daily caloric intake of your diet. - It is recommended to use boiled, stewed, baked dishes.
Grilled dishes are banned not because of the large
calorie intake, and due to difficult digestibility by the body. - After eating protein, you need to load the muscles, otherwise
it is absorbed in the body in the form of body fat instead of growth
muscle - Carbohydrates must be consumed 4 hours before the start of the workout,
since so much time is needed for their full
assimilation.
Allowed and prohibited products
Athlete’s diet — разрешенные продукты:
- Low-fat meat (beef, veal, rabbit meat);
- Low-fat bird (chicken, turkey);
- Fish and seafood;
- Low-fat dairy and fermented milk products (cottage cheese, cheese, kefir,
yogurt, ryazhenka); - Eggs (mostly protein);
- Groats (buckwheat, oats, rice, millet, barley);
- Vegetables (cabbage, tomatoes, cucumbers, beans, spinach, asparagus);
- Fruits and berries (apples, oranges, grapefruits, cherries,
raspberries); - Dried fruits;
- Nuts;
- Spices and spices;
- Natural honey
Athlete’s diet — запрещенные продукты:
- Bread and bakery products from wheat flour;
- Pasta;
- Semi-finished products;
- Fast food;
- Pastry baking;
- Sweets;
- Mushrooms (in limited quantities);
- Sugar (in limited quantities);
- Carbonated drinks;
- Alcoholic beverages.
- Menu
Athlete’s diet — примерное меню на a week (завтрак,
snack, lunch, afternoon snack, dinner):
Monday:
- Porridge on milk. Green apple;
- 2 slices of ham. 1 hard boiled egg;
- Broth with crackers. Boiled chicken fillet. Cucumber Salad and
tomatoes; - The vinaigrette;
- Meat pie. A glass of kefir.
Tuesday:
- Buckwheat porridge with milk. Orange;
- Hard boiled egg. Tomato juice;
- Bouillon. Stuffed peppers with beef meat;
- 2 toasts with cheese. A glass of yogurt;
- Vegetable stew. Steamed veal cutlets.
Wednesday:
- Cheesecakes with raisins and sour cream;
- Fruit and berry salad, seasoned with natural yogurt;
- Mashed potatoes. Steamed fish cakes. Salad
�”Greek”; - Pancakes from zucchini. A glass of ryazhenka;
- Buckwheat. Chicken meatballs. Salad из тертой моркови.
Thursday:
- Muesli on milk with dried fruits;
- Omelette on a pair of 2 eggs;
- Cheese cream soup with crackers. Beef stroganoff;
- Cauliflower in batter;
- Stuffed cabbage with beef meat. A glass of kefir.
Friday:
- Wheat cereal with milk;
- 2 slices of cheese. Orange juice.
- Pilaf with beef meat. Salad из капусты;
- Pancakes with cottage cheese. Berry juice;
- Mashed potatoes. Boiled turkey fillet. Stewed chillies
beans.
Saturday:
- Cottage cheese pudding;
- Kiwi. A handful of nuts;
- Vegetable soup. Rabbit Roast;
- Eggplant caviar 2 toasts;
- Rice with meat sauce. Salad с морепродуктами.
Sunday:
- Pumpkin porridge on milk with raisins;
- Apple juice. Pancakes with curd;
- Pea soup with crackers. Baked fish in the oven;
- Omelette of 2 eggs with tomato;
- Wheat porridge. Meatballs from veal. Stewed peppers.
Benefit
By dieting, athletes can achieve good results, and
namely: to improve the appearance of your body, emphasizing the developed
musculature, increase strength, increase endurance and speed.
Атлеты — любители, занимающиеся по нескольку раз в a week в
the gym, prefer to follow the diet of bodybuilders
�”Mass-drying” of the body, which has proven its effectiveness. For,
to emphasize the developed muscles of the body before
competition, bodybuilders follow a diet aimed at
maximum dehydration and minimization of the possible
процента fat However, such a diet leads to deterioration.
health and health in general, and therefore it can only be observed
before responsible competitions.
Remember that sport mode is appropriate.
exclusively for athletes who are systematically involved in sports.
Спортивное питание помогает атлетам набрать мышечную массу,
Recover faster after strength training, improve relief
мышц. Without intensive physical exertion the benefits of a diet are not
принесет, а лишь приведет к набору лишнего weight. At any
the athlete needs to adjust the training program
diet to achieve the desired result.
