How Does The Diet Of Athletes Differ From Ours?

The nutritional needs of athletes differ greatly from those of a person working behind a desk who has many times less physical activity. The nutritional needs of active athletes are determined by age, gender, body size and training activities. They need the same nutrients as non-athletes, but in different amounts and proportions. Energy needs depend on body size, sport and intensity of the training program.

For example, an athlete who weighs 70 kg consumes 140 - 240 kcal in a 30-minute game of volleyball. But the same person will burn 350 kcal in a 30-minute rowing. If this person weighs 90 kg, he will consume about 500 kcal in a 30-minute rowing.

Approximately the energy needs of athletes are calculated on the basis of their body weight, and according to the intensity of physical activity the following coefficients are used, multiplied by the weight of the athlete. For light physical activity, the coefficient for men is 40, for women it is 38. The coefficients for moderate load are 44 and 40, for heavy load are 52 and 46, and for very heavy load are 58 and 52.

For example, in intensive training, requiring 58 kcal per kg per day, the energy needs of a young man weighing 70 kg will be 70x58 = 4060 kcal.

The drinking regime is especially important for athletes because during intense training with sweat 2-3 liters of fluid per hour are lost. During exercise, some electrolytes are lost, mainly sodium and in smaller amounts of potassium and magnesium. Up to 30 minutes before the start of the training it is necessary to take 1-2 glasses of water, and during the training itself it is good to take at least half a glass of water (about 100-150 ml) every 15 minutes. The loss of water and electrolytes can be compensated by consuming sports drinks containing water, carbohydrates, and electrolytes.

In athletes, it is important to determine the amount of fluid lost. Therefore, the weight is measured before and after a race. Losing half a kilogram of body weight is equivalent to about 480 ml of water. At moderate load, about 0.5 to 1 kg of weight is lost. If the athlete has lost more weight, this is an indication that fluid intake is low.

An indicator of good hydration in the athlete is the urine, which should be slightly colored and odorless. 500 ml of fluids is recommended about 2 hours before training. During training, athletes should drink water at regular intervals in amounts sufficient to recover losses.

Athletes must have the so-called. "Water break" every half hour or even more often in hot or dry weather. Moderate dehydration in hot weather can lead to heat exhaustion or heat stroke.

Vitamins and minerals in the diet. Some vitamins are thought to increase physical endurance. The best option is a menu that contains all the necessary vitamins. Through food, they are most easily digested and do not lead to toxicity. As for athletes, almost every professional athlete takes vitamins in the form of nutritional supplements.

Their intake in large quantities creates risks of toxic effects, especially with fat-soluble vitamins (A, D, E, K). It has been found that exercise leads to the accumulation of free radicals in skeletal muscle, which is why it is recommended to take additional antioxidant vitamins - vitamin E, C and beta carotene.

In terms of minerals, iron is of the utmost importance. Many athletes have iron deficiency. Easily digestible or heme iron in meat and fish consumption of fruits and vegetables rich in vitamin C, increases the bioavailability of iron from food.

Excessive exercise can have an adverse effect on calcium balance, which is why sufficient calcium intake is recommended, mainly from milk and dairy products.

Phosphorus is the other important mineral that plays a role in maintaining bone health. In addition, it is part of the compounds that store and transfer energy to the body. Intense physical activity leads to loss through urine and sweat of trace elements - chromium, zinc, copper, which requires their introduction through food or through food supplements.