The daily diet of athletes is significantly different from the standard menu of an ordinary person. Regular intensive training and competitions require physical and psycho-emotional stamina, so nutrition must meet the following requirements:
Fully replenish energy costs, saturating the body with vitamins and nutrients. At the same time, calories should remain in stock to ensure a good metabolism and muscle growth;
Increase athletic performance;
Promote the rapid restoration of muscle tissue and glycogen stores in the blood and liver, which is an additional source of energy. It is this element that is consumed by the body during intense and prolonged physical exertion. Lack of glycogen negatively affects endurance and leads to rapid fatigue.
Nutrition athletes and its features directly depend on the sport. So, for example, in addition to the muscles, the swimmer needs body fat, and the runner or athlete needs lean muscle mass. That’s why you need to select the menu given the ratio of BZHU (proteins, fats, carbohydrates) and calories.
Sports Nutrition Basics
A healthy metabolism is the result of a regular balanced diet enriched with nutrients, various trace elements and vitamins. Depending on physical activity, the ratio of nutrients will change, but nutrients cannot be excluded from it.
A “fast” energy source, comprising about 60% of the daily calorie content of dishes, most of which are complex carbohydrates found in vegetables and cereals. Simple carbohydrates make up about 15%; they are needed to restore glycogen levels after hard training and competition. They can be obtained from fruits and berries or use refined sugar.
Enrich the body with fat-soluble vitamins, and are also an additional source of “long” energy. Approximately 25% of unsaturated fats found in vegetable oils, seafood, fish, seeds, and nuts should be present in the athlete’s diet. Athletes whose activity involves large heat losses, such as swimmers or skiers, need a lot of fats. Also on this list are long distance runners, cyclists who spend a lot of energy without the ability to quickly recover.
The main building material that determines the growth of muscle tissue and improves metabolic processes. The amount of protein can vary from 20% to 35% depending on the sport. So, a large amount of protein food is necessary for athletes, throwers, short-distance runners, participants in various sports games.
Athletes are most in need of vitamin complexes, in particular group “B”. They are involved in the metabolism of glucose and contribute to high performance, increased endurance of the body, and also enhance the growth of muscle mass, participating in the production of protein. A list of essential vitamins is included — “A”, “E”, “PP” and “C”. Do not forget about phosphorus, which improves metabolic processes.
Given the balanced nutrition of athletes and its features, one should not forget about calories. For example, gymnasts should receive exactly as much energy as they spend during the day. Athletes, runners, soccer players, biathletes, on the contrary, need more energy than they need. Our Grow Food line is designed for any category of athlete, whether it’s for beginners or professionals. You can contact our consultants to get nutrition advice and choose the best weekly diet from the five programs we offer!