Permitted and prohibited products
The sports diet menu includes the following foods:
- Low-calorie red meat.
- Poultry and rabbit meat.
- Fish (freshwater and marine).
- Shrimp, squid, mussels and other seafood.
- Grain or yeast-free bread, bran.
- All kinds of cereals, pasta made from low-grade flour.
- Dairy and fermented milk products with a low fat content.
- All legumes, including soy.
- Low-starch vegetables.
- Not very sweet fruits and berries.
- Nuts and seeds.
- Non-refined vegetable oils.
- Fresh juices.
Forbidden to use:
- duck and goose meat;
- sausages and smoked meats;
- stew and other canned food;
- fast food and ready meals;
- everything is fried;
- rich flour and confectionery products;
- ice cream, chocolate;
- sugar, honey, dry fruits, salt;
- coffee Tea;
- fish caviar.
Also, foods containing food additives are not recommended.
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, food is absorbed much more completely. Seven meals a day is considered optimal. But it’s worth getting used to six meals first.
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It is important to maintain a weight balance between carbohydrates and proteins in a 2: 1 ratio. At least 2 liters of water are drunk per day. You need to drink before meals or an hour after it
Before the first breakfast, drink a glass of water with squeezed lemon juice. This will help the body cleanse itself of harmful metabolic products much more efficiently.
First breakfast: Protein shake made from highly refined hydrolyzed whey protein isolate. This cocktail is absorbed in 15 minutes. You can drink a glass of fruit or vegetable juice instead of a cocktail.
The first breakfast should start metabolic processes in the body. Before him perform a morning run or light exercise, take a contrast shower. In the morning, the menu consumes the bulk of carbohydrates and proteins. These energy providers will kickstart the entire body. If the diet is observed, the athlete does not feel hungry.
Second breakfast: a portion of oatmeal porridge, an omelet of 4 eggs, 2 slices of bread, 1 fruit, a multivitamin tablet.
At this time, you should have a good snack. The amount of food is the same as for lunch. In the morning, the athlete can afford those foods that are prohibited for dinner, for example, fruits can be included in the menu. A multivitamin tablet can be replaced with a glass of milk.
Lunch: 150 grams of veal (any lean meat), 300 grams of rice, 100 grams of fresh vegetables.
Second main meal. Fruits as natural sweets are no longer used after dinner.
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 the necessary products in advance. The way out of this situation is the development of a conditioned reflex to fractional nutrition.
Dinner: 200 grams of turkey breast, 300 grams of boiled potatoes, 100 grams of vegetables.
Dinner must be no later than 18.00. Although many nutritionists disagree with this statement and are allowed to have dinner 2 hours before bedtime. But physiology dictates its own laws. The human digestive system does not work around the clock, it needs time to digest food and rest. Therefore, after 18.00, hormones responsible for the assimilation of food cease to be produced. If the athlete follows the natural work cycles of their own body, then there will be more health benefits.
Evening snack: a glass of kefir or 4 eggs.
A small snack is not intended to suppress hunger so much as to ensure an even supply of nutrients throughout the day. A glass of kefir at night is a classic of Soviet food. With a lot of nutritional research going on at that time, there was no need to reinvent the wheel. Better to follow good advice.
The Role of Nutrition for Athletes
For the full functioning of the human body, who is actively involved in sports, proteins and carbohydrates are needed. Proteins start to break down much faster when you increase physical activity in order to provide the body with the necessary amount of energy.
If the reserves are not replenished, a breakdown begins. With intense training, the body is under stress. At this moment, the central nervous system sends a distress signal to all organs and systems, trying to understand the current situation.
The adrenal glands begin to produce an increased amount of the hormone cortisol, blood glucose levels rise, and the heart rate increases. This is how the adaptation process begins. If it is successful, the body recovers and works in a new mode, otherwise health problems begin.
Without a stable, balanced diet, the athlete’s body cannot recover, because he has nowhere to take resources.
The role of proper nutrition for the athlete’s body is extremely important:
- increased efficiency;
- accelerating the development of the muscular system;
- restoration of the functionality of nerve fibers;
- quick adaptation of the body to increased stress;
- strengthening of bone tissue;
- stabilization of metabolic processes.
Read on for more on the best vitamins for bodybuilding.
The Importance of Nutrition for the Athlete
In professional or semi-professional sports, it must be remembered that nutrition accounts for 80% of success, while the remaining 20% depends on physical activity and a properly designed training regimen.
Since with increased physical exertion the body needs an increased amount of energy, the athlete’s diet should be …