- Diet for an athlete: rules
- Carbohydrates in an athlete's diet
- Protein products in the athlete's diet
- Good fats in an athlete's diet
- Vitamins and minerals important to improve physical performance
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Do you know what an amateur athlete's diet should look like? Even if you only play sports recreationally, your body needs appropriate building and regeneration materials. Physical activity increases the need for calories and some nutrients, so learn how to properly compose your diet.
Diet for an athlete: rules
The energy demand of people practicing sports depends primarily on the type, intensity and duration of physical exertion. If you exercise recreationally and do not plan to lose weight or shape your body, a drastic change in your diet is not necessary. The number of calories provided should be equal to the amount of energy required by a person with moderate physical activity.
However, if you would like to increase your muscle mass, you should provide 500 to 1000 kcal more than your basic energy requirement during the day.
The best energy fuel are carbohydrate products. They are the optimal source of energy for the body, especially tissues and muscles, because they provide the most glucose. Remember to divide your meals properly - there should be at least 5 of them during the day. Eat small portions, but regularly, because too large portions and overeating put a strain on the digestive system.
A serious mistake in fat burning is a radical reduction in the number of calories consumed, while increasing the intensity of exercise. Doing so slows down the metabolism. If you want to speed it up (if you want to lose weight, for example), you need to eat protein-rich foods (milk and dairy products, lean meats, meats, fish), vegetables and fruit.
Carbohydrates in an athlete's diet
The demand for carbohydrates for physically active people is approx. 60-70 percent. total energy demand. These should be complex carbohydrates with a low glycemic index (it ranks food products according to the rate of increase in blood glucose after their consumption). When there is not enough blood glucose, we gradually lose muscle strength, which reduces exercise.
Sources of low GI complex carbohydrates include :
- whole grains,
- pasta cooked al dente,
- mostvegetables,
- some fruits - e.g. apricots, grapefruits, plums, peaches, oranges, apples.
Complex carbohydrates are better than simple carbohydrates as a pre-workout meal because:
- increase endurance,
- delay the feeling of fatigue,
- increase muscle glycogen stores,
- cause lower fluctuations in blood sugar and insulin levels.
If the effort is prolonged, you can also eat carbohydrates during training. These can be fruits, drinks or carbohydrate bars.
Protein products in the athlete's diet
It is mainly an energy and building material. It allows for proper growth and development of muscles. It is important that it comes from different sources:
- lean meat,
- cold cuts,
- poultry,
- milk,
- cheese,
- eggs.
Physical effort slows down the synthesis of proteins in the muscles, but it increases after exercise, so proteins are recommended after training. For physically active people, the protein requirement is approx. 2 g per 1 kg of body weight. This amount also depends on the type and intensity of training, gender, age, and body condition. Women on a high-protein diet should pay particular attention to calcium.
Increasing the amount of protein in your body may cause a loss of calcium, a lack of which may have an increased risk of developing osteoporosis in the future. Tailored training - supplemented with additional doses of calcium and estrogen if necessary - can slow down the loss of calcium from bone substance.
Good fats in an athlete's diet
In the diet of physically active people, they should constitute 25-30 percent. energy demand. Recommended are products containing mono- and polyunsaturated fatty acids, the rich source of which are oils, fish fats rich in omega-3 acids.
The latter not only have a positive effect on the circulatory system, but also on the condition of the skin. They prevent water loss, rebuild the natural hydro-lipid layer, ensuring proper skin hydration. During sports training, the body must be physically fit, so you should not let the blood cholesterol level rise.
Its excess disturbs the work of the circulatory system, the proper function of which is essential with increased physical activity. Therefore, you should limit animal fats (fatty meat and cold cuts, butter, cream).
The timing of fatty meals and their form are important. It is not recommended to eat heavy meals immediately before training, as it causes discomfort during exercise.
Vitamins and minerals important to improve physical performance
High energy expenditure may result in the loss of vitamins and minerals, and as a result, a decrease not only in concentration, but also in physical efficiency. There may be drowsiness, lack of energy, and weakness. During increased physical exertion, the need for B vitamins and antioxidant vitamins - C, E, A increases.
Minerals influence the maintenance of the acid-base balance of blood and tissues. The diet of a physically active person should not lack iron, copper, zinc, sodium, calcium, potassium and magnesium, which the body can lose with sweat.
Ironis necessary for the proper production of hemoglobin and the supply of oxygen to all cells. Its deficiency can significantly reduce the body's efficiency, especially during endurance efforts, because the muscles need a large amount of oxygen during training, which is supplied to the tissues by the blood.
Sodium and potassiumaffect the proper functioning of the heart and circulatory system, which allows you to maintain optimal pressure. Foods rich in potassium include tomatoes, potatoes, bananas, spinach, and peaches. Most foods are rich in sodium, especially s alted and smoked products, as well as bread and cold cuts.
Check what vegetables and fruits are rich in potassium
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The shortages of manganese and magnesium, which are necessary for building muscles, can be supplemented, for example by crunching pumpkin seeds. Thanks to these elements, it is possible to regenerate cells damaged by radicals.
To enrich the diet with antioxidants that build and facilitate the proper functioning of cells in the body, eat sea fish, vegetables and fruit as often as possible. People who train very intensively, in order to cover the need for vitamins and minerals, often have to reach for supplements or supplements.