WELCOME
If
you exercise jogging or aerobics or train in the gym for a period not exceeding
time every day you do not need to worry about feeding program for Exercise and
Sport, followers basic rules for a healthy diet that will provide you energy
and food required for the exercise of these activities. But
if you play sports for more than 90 minutes a day, especially if you
participate and compete in sporting events intense, the special diet will help
you to provide the best performance and recharge faster later, so offer you
these five tips essential for athletes:
1. Carbohydrate intake in abundance
The primary carbohydrate fuel for athletes, they are transformed into glucose is stored in the form of muscle glycogen or sugar liver (glycogen), and when practiced sport that turns sugar into energy. If you do not exceed a period of 90 minutes training, would be sufficient stock of sugar in the muscles to provide the energy needed so strong in sports. As for participation in a sporting event long, storage the carbohydrates for three or four days before the start of competition helps to fill your sugar supply. Here we recommend the following:
healthy meal plans To store as much as possible of carbohydrates, experts advise that you follow a diet in which carbohydrates are the source of 70% of calories, and focusing on the bread, cereals, pasta, fruits and vegetables.
On the day of competition Mark your last meal before the start of training three or four hours, in order to give your stomach time to empty.
Avoid eating sugars or starches before the start of competition or any sporting activity at least thirty minutes, because the metabolism of carbohydrates consumed water and this may speed up dehydration.
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For
activities that exceed 90 minutes, it is necessary to re-supply carbohydrates,
minerals and water during training, where experts advise eating snacks and
drinking fluids every 15-20 minutes, Carbohydrates
refined sugar or flour implemented quickly into the bloodstream, and nourish
the muscles working. And
many athletes prefer food and sports drinks as they are dedicated to them, but
fruit or fruit juices also an excellent option. As
well as the re-supply of carbohydrates is essential equally strong after
training, and since you are not in urgent need of energy, it is best to choose
a simple carbohydrates found in whole grain bread, carrot sticks and fresh
vegetables are carbohydrates and provides you with many other nutrients.
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2. Eat an adequate amount of
protein without excessive
Protein may not give you enough fuel for power generation, but it is necessary to maintain the muscle tissue. And calculates the quantity that we need protein as follows:
Protein may not give you enough fuel for power generation, but it is necessary to maintain the muscle tissue. And calculates the quantity that we need protein as follows:
healthy meal plans
The
average person needs to be 2.1 to 4.1 grams of protein per kilogram of weight
per day, which is equivalent to 88 grams of protein for a person who weighs 75
kilograms.
Needs athlete who practiced sports power to 1.7 grams of protein per kilogram of weight, which is equivalent to 150 grams per day for someone who weighs about 100 kg.
The milk of the best food to meet the power shortage after the competition, because it provides the amount of balanced protein and carbohydrates, it also contains whey protein and protein casein, and this combination is particularly useful for athletes, where research has shown that whey fast absorption This helps to make up the shortfall quickly after the end of the competition, while casein is slow absorption, and helps in restoring energy in the long term. Milk also contains calcium is known of its importance to maintain strong bones.
Although the protein is composed of amino acids , but did not conclusively prove the benefits of taking supplements that contain amino acids, and a lot of protein may cause stress to the kidneys. Instead of taking the supplements, you can count on high-quality protein sources such as meat low in fat and fish, chicken, nuts, eggs and milk.
3. Reduce consumption of fat
For competitions long, Such as race the marathon, the body begins to burn fat for energy when decreasing inventory carbohydrates, but you can get a proper amount of fat to choose unsaturated fat sources Such as nuts , olive and vegetable oils and fatty fish such as salmon and tuna. Experts recommend avoiding fatty foods on the day of the competition because it may cause stomach upset.
Needs athlete who practiced sports power to 1.7 grams of protein per kilogram of weight, which is equivalent to 150 grams per day for someone who weighs about 100 kg.
The milk of the best food to meet the power shortage after the competition, because it provides the amount of balanced protein and carbohydrates, it also contains whey protein and protein casein, and this combination is particularly useful for athletes, where research has shown that whey fast absorption This helps to make up the shortfall quickly after the end of the competition, while casein is slow absorption, and helps in restoring energy in the long term. Milk also contains calcium is known of its importance to maintain strong bones.
Although the protein is composed of amino acids , but did not conclusively prove the benefits of taking supplements that contain amino acids, and a lot of protein may cause stress to the kidneys. Instead of taking the supplements, you can count on high-quality protein sources such as meat low in fat and fish, chicken, nuts, eggs and milk.
3. Reduce consumption of fat
For competitions long, Such as race the marathon, the body begins to burn fat for energy when decreasing inventory carbohydrates, but you can get a proper amount of fat to choose unsaturated fat sources Such as nuts , olive and vegetable oils and fatty fish such as salmon and tuna. Experts recommend avoiding fatty foods on the day of the competition because it may cause stomach upset.
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4. Drink fluids early and frequently
May cause severe physical activities, especially in hot weather drought, which reduces the level of rapid performance, may be fatal in extreme cases. So must the athletes who practice sports strong to drink fluids early and frequently without having to wait for thirst, because it may indicate a feeling reaching a critical stage drought. To find out, you should check urine color continuously, Fallon pale yellow means that your body is saturated with fluid, and the bright yellow color or urine dark means that there is a shortage, training is violent causes a lack of fluids quickly, so it is important to drink fluids before and during the competition, taking into account the following:
May cause severe physical activities, especially in hot weather drought, which reduces the level of rapid performance, may be fatal in extreme cases. So must the athletes who practice sports strong to drink fluids early and frequently without having to wait for thirst, because it may indicate a feeling reaching a critical stage drought. To find out, you should check urine color continuously, Fallon pale yellow means that your body is saturated with fluid, and the bright yellow color or urine dark means that there is a shortage, training is violent causes a lack of fluids quickly, so it is important to drink fluids before and during the competition, taking into account the following:
healthy meal plans
For
sports endurance ,cycling for a long distance, experts advise drinking 250-300
grams of fluid every 10-15 minutes during the competition.
Iced drink liquids as possible, and that will be absorbed easier than fluids moderate heat, it also helps to cool the body.
5. Prepared supply of salt
Cause sweating loss of fluids and salts or electrolytes, and to compensate for the lack of these salts turn a lot of athletes for sports drinks (which are different from energy drinks). If you lose a lot of fluids, experts advise resolve these drinks with an equal amount of water to get a balanced mix of fluids and salts.
Iced drink liquids as possible, and that will be absorbed easier than fluids moderate heat, it also helps to cool the body.
5. Prepared supply of salt
Cause sweating loss of fluids and salts or electrolytes, and to compensate for the lack of these salts turn a lot of athletes for sports drinks (which are different from energy drinks). If you lose a lot of fluids, experts advise resolve these drinks with an equal amount of water to get a balanced mix of fluids and salts.
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