Useful information and diet for the athlete.

In modern sports, to achieve tangible results, it is often necessary to rely on all sorts of scientific research. They help athletes keep a good physical shape. A good help in this is a diet for the sportsman, which is made up taking into account long-term scientific developments in the field of healthy nutrition.

Athletes, of course, are considered a model of health of strength and endurance. But constant exercise and exercise can cause overexertion. Because of this, immunity can be seriously affected. Autoimmune diseases begin to progress .

The reason for these problems is the failure to comply with the regimen of the body. If the diet for an athlete or nutrition is unbalanced, the consequence may be anorexia. This is a manifestation of a special state of the body, in which there is no appetite, and the necessary substances do not enter the blood. Girls who are engaged in sports, try to keep the figure. Sometimes this aspiration gets very far. Internal female diseases are manifested, for example, disorders of menstruation. Decreased endocrine system performance.

Why athletes need to eat balanced.

Why are they developing all sorts of recipes for athletes? Proper sports nutrition helps to strengthen the body, give it vigor and strength. In a complex it promotes the fastest recovery of an athlete after long trainings or competitions. It is clear that everyone needs their own individual diet and diet. To make it for an individual athlete, specialists are eager to learn more about his activities, the nature of training, the physical capabilities of the body. These details will help to create the optimal diet for obtaining significant sporting achievements.

Next, we will consider general recommendations for the development of an individual diet of athletes, diet and some additional information, for example, which diet is considered optimal for the athlete.

How to eat properly

For any kind of sport, a certain balance in the diet is needed. Eating, the athlete must provide the body with all the necessary substances. However, because sports nutrition and called balanced, that it does not allow an overabundance in the accumulation of nutrients. In general, recipes and cocktails for athletes should be so high in calories as the amount of calories consumed during classes. If you need to increase the weight of the content of calories should be increased. To reduce energy consumption in muscle loads, you should make up a stock of carbohydrates - food for the muscles. The fat content depends on the intake of food with protein and carbohydrate composition.

Does the diet for the athlete take into account the energy costs

The expenditure of energy in sports depends on many indicators. Basically, energy is expended under increased loads and is compensated for during rest and full nutrition. Based on this, nutritionists make certain diets that take into account the physico-chemical processes in individual sports activities.

It is necessary to know that energy waste is proportional to the degree of workload and sport. The weight and physical data of the athlete are also taken into account when calculating the energy expenditure. A certain role is played by the diet for the athlete.

Example of a sports diet for a day

Initial breakfast: several eggs, low-fat cottage cheese 250 g, oat milk porridge, 2-3 slices of bread from bran, 200 ml, tea or coffee without sugar.

Re-breakfast: a couple of pears or apples, a bun with yogurt or yogurt.

Lunch: Wheat porridge or buckwheat 200 g, can be seasoned with milk or sauce, a couple of beaten eggs, light vegetable salad, rye bread 4-5 slices, a glass of green tea.

Dinner: several slices of bran bread, fruit or vegetables about 300 grams, half a glass of kefir.