Nutrition: What Do Pro Athletes Really Eat?

Alexander Bruni
Author: Alexander Bruni Time for reading: ~33 minutes Last Updated: August 14, 2022
Nutrition: What do pro athletes really eat?

Food is the main source of energy and the main plastic material necessary for building the body of a professional athlete.

Food and major food groups

Food is the main source of energy and the main plastic material necessary for the construction of the human organism. It is a mixture of plant and animal products containing various nutrients that supply energy and regulate all vital biochemical and physiological processes. Food ensures the normal growth and development of the body, maintains the ability to work and increases its resistance against various harmful effects.

The hygienic assessment of food products is based on their nutritional, biological and energy value. The nutritional value depends on the chemical composition, energy value and organoleptic qualities of the product. A product has a high nutritional value if it contains the main nutrients in an optimal ratio. The biological value is determined by the content and ratio of the biologically active irreplaceable ingredients / irreplaceable amino acids, vitamins and bio-microelements/. The energy value is determined by the amount of energy that is released during the oxidative breakdown of nutrients in the body.

The composition of the food must provide the body with the necessary nutrients, vitamins, minerals and antioxidants. The main ingredients of food such as proteins, carbohydrates and fats are broken down into simpler substances such as glucose, amino acids and fatty acids, which are absorbed by the body. The chemical changes that nutrients undergo in the body from their intake to the release of end products from their breakdown is called metabolism. The degradation of these substances is carried out with the help of enzymes synthesized in the human body. The breakdown of food is called dissimilation, and the formation of complex compounds in the body is defined as assimilation. Assimilation processes prevail in young age, while dissimilation processes - in old age.

 

Depending on their composition, food products are divided into 7 groups:

1. Milk and milk products - mainly bring biologically valuable animal proteins, fats, mineral salts and vitamins to the body.

2. Meat, fish and eggs - mainly bring animal proteins, fats and fat-soluble vitamins into the body.

3. Sugar, cereals /candy, chocolate and confectionery/ - mainly bring carbohydrates into the body.

4. Fats of vegetable and animal origin - bring fats into the body.

5. Legumes and nuts - they bring vegetable proteins, fats and vitamins to the body.

6. Vegetables - bring vitamins, mineral salts, cellulose to the body.

7. Fruits - mainly bring vitamins, mineral salts, water and cellulose to the body.

 

The table below presents a daily intake plan for the main food groups. The meal plan is based on a food intake of 2000 Kcal per day. The number of daily servings in each food group may vary depending on individual caloric needs.

 

 

Food groups


Portion size

Examples

Importance of food group and clarifications

Cereals and cereal foods

 

1 slice of bread
1 breakfast (wheat, cereal)
1/2 cup cooked rice, spaghetti, pasta or other. cereal food

whole grain bread; cereal or floury pulse snacks; oats, rye and their products; crackers and popcorn

A major source of energy and fiber

 

 

Vegetables

 

 

1 cup/bowl raw vegetables
1/2 cup/bowl cooked vegetables
170 ml vegetable juice

tomatoes, potatoes, carrots, fresh peas, green beans, broccoli, spinach, cabbage, turnips, pumpkin

A rich source of potassium, magnesium and fiber

Fruits

 

 

 

170 ml fruit juice
1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen or canned fruit

 

apricots, bananas, dates, grapefruit, oranges, grapes, melon, mango, peaches, pineapple, plums, raisins, strawberries, tangerines

 

An important source of potassium, magnesium and fiber

 

 

 

Milk and milk products

 

 

 

 

 

220 ml of milk
1 cup of yogurt
40 g of cheese

 

 

 

low-fat or fat-free: fresh and yogurt, butter, cheese, yellow cheese

 

 

 

A major source of calcium and protein

 

Meat, poultry, fish

 

 

 

80 g of meat, poultry or fish

 

 

 

To consume only tender and lean roasted or boiled meat, instead of fried; to skin the birds

 

 

A rich source of protein and magnesium

 

 

Nuts and seeds, dried grains

 

 

 

 

1/3 cup or 40g nuts
2 tbsp. or 15g seeds
1/2 cup/bowl cooked lentils, beans or peas

 

 

 

almonds, hazelnuts, walnuts, peanuts, sunflower, pumpkin seeds, mixed nuts, lentils, beans, peas

 

 

A rich source of energy, magnesium, potassium, protein and fiber

 

 

Fats and oils

 

 

 

 

1 tbsp. margarine
1 tbsp. low-fat mayonnaise
2 tbsp. light salad dressing
1 tbsp. oil or olive oil

 

 

margarine, low-fat mayonnaise, light salad dressing/topping, vegetable oils (olive, sunflower and corn oil)

 

 

27% of calories should come from fat, including those found in foods from other sources. groups

 

 

Sweet, chocolate treats desserts

 

 

 

 

1 tbsp. margarine
1 tbsp. sugar
1 tbsp. marmalade or jam

 

sugar, jam, marmalade, jelly, chocolate and fruit candies and desserts, ice cream

They should not be high in fat

 

As an amount for the whole day, health organizations recommend that the main nutrients: carbohydrates, proteins and fats should be in a ratio of approximately 60:20:20. Regarding the distribution of substances between meals, it is recommended that in each meal there should be of all substances distributed approximately as follows:

At breakfast: 30% simple carbohydrates (for example fruit), 30% carbohydrates from oatmeal, wholemeal bread, corn flakes (also simple carbohydrates, but with starch content), 40% protein (nuts and seeds, eggs, fish, lean meat) , sour or fresh milk/.

Lunch: similar ratio: 40% carbohydrates from vegetables, 20% carbohydrates from rice, bread, pasta, potatoes..., 40% proteins from eggs, meat, legumes, fish...

 

At dinner: 60% simple carbohydrates /from a variety of vegetables/, 40% protein from eggs, lean meat, soy products, legumes. 

For intermediate meals: 60% carbohydrates from fruits or vegetables, crackers..., 40% proteins from seeds, nuts, eggs, dairy products...

A number of specialists recommend to athletes and those actively involved in sports, nutrition based on the principle of "uniformity for the day - variety for the week". It is characteristic of this meal that the breakfasts during the day are similar in composition, and so are lunch and dinner. The uniformity of the foods taken during the day provides comfort to the digestive system and better resorption and absorption of nutrients. This meal is close to separate. It is characterized by the following:

Breakfast - taken at least 2 hours before training. It should be mainly carbohydrate to provide energy for the day and contain a sweet, warm liquid - herbal tea or fresh milk, sweetened with a spoonful of sugar or honey.

Lunch - It depends on the lunch break. If it is short and training is coming up in less than 2.5-3 hours, lunch should be mainly carbohydrate.

Dinner - it should be taken on time / by 7:30 p.m. / and should be the richest in proteins. If muscle mass accumulation is necessary, a glass of milk or another protein product can be taken 1-2 hours after dinner. The goal is for the proteins to be absorbed well during nighttime sleep, when the somatotropic hormone is released in the greatest amount.

Take plenty of fluids. With an average body mass - about 2-2.5 liters per day. Drink herbal teas, mineral and tap water, fruit and vegetable juices.

Fruits should always be taken on an empty stomach ½ - 1 hour before lunch and dinner. They should not be eaten for dessert, because they quickly ferment in the stomach and cause problems for the gastrointestinal tract. Vegetable salads should be consumed 1 hour before or during the main meal. Season with vegetable oils (olive or sunflower oil), as fats, in addition to energy, contain many antioxidants.

 

Rational and balanced nutrition - norms and principles.

Nutrition is vital for building the human body and for ensuring the stability of its metabolic processes. Rational nutrition requires adequate coverage in terms of quantity and quality of physiological needs of the human body for nutrients and energy. Prolonged deficiency or excess of nutrients often lead to disease states. A healthy person's diet should be regular and correct.

In the absence of order in eating, the rhythmic activity of the digestive glands is disturbed: they act incorrectly and food is poorly digested. This is often the cause of various diseases.

A rational healthy diet is a diet that adequately meets the body's needs for energy and nutrients. It helps to maintain optimal body mass, good self-esteem, high work capacity and increases the body's resistance against adverse environmental factors. It ensures constant homeostasis of the body and maintains the normal level of vital processes under the various conditions of work and sports. Rational nutrition is physiologically complete nutrition for healthy people.

For nutrition to be rational, it must meet certain requirements:

1. Nutrition must be balanced in terms of energy value of nutrients (proteins, fats, carbohydrates) and biologically active ingredients (vitamins, biomicroelements, etc.), according to the physiological needs of the body. In order for nutrition to be balanced, it must provide the optimal ratio for the human body between the main nutrients, their metabolites and biologically active components, in which they manifest their beneficial effect to the highest degree.

2. Food should be varied. Food products of animal and vegetable origin from the seven groups should be included daily in individual receptions and meals. One type of dish should not be offered more than twice a week.

3. The daily food ration should be of a certain volume in order to create a feeling of satiety for a certain time.

4. The daily menu should include one or more raw products (fruits and vegetables) in the form of salads, appetizers, desserts and intermediate snacks.

5. To prepare the meals, use high-quality, ecological products that do not contain chemical or biological pollutants harmful to health.

6. To create a proper diet. Food must be properly distributed according to energy value, quantitative and qualitative composition of individual products and taken at a certain time.

7. To ensure high digestibility and digestibility of food by applying appropriate culinary processing, consistent with traditions and national characteristics, optimally preserving the nutritional and taste qualities of the products. The food should have an aesthetic and attractive appearance and aroma.

8. Providing a cozy and calm environment for taking food in order to achieve the best nutrition and absorption of nutrients.

 

The basis of rational nutrition is the principle of balance, which ensures optimal satisfaction of the body with nutritional and biologically active substances in strictly defined quantitative and qualitative ratios. In the event of an imbalance of nutrients and their biologically active components in the ration, their absorption is impaired, their usability and beneficial effects are reduced. Ensuring normal life activity is possible if the organism is supplied not only with adequate amounts of energy and proteins, but also by observing strict ratios between numerous nutritional factors, each of which plays a specific role in metabolism. Certain quantitative ratios are recommended between nutrients - proteins, fats, carbohydrates, mineral salts, between their biologically active components (amino acids, fatty acids, vitamins, biomicroelements). Mandatory components of food are ballast substances (fibers). The nutritional ration must not only be balanced in optimal consideration of the character of the metabolism, but also correspond to the mechanisms of digestion developed in the evolution of the human organism.

The energy supplied from proteins should be 10-15%, from fats - 25-30%, from carbohydrates - 55-60%. The balance between biologically active ingredients (essential and non-replaceable amino acids, saturated, mono- and polyunsaturated fatty acids, between vitamins, mineral salts, biomicroelements) is of essential importance for the digestibility of nutrients.

One of the requirements for rational nutrition is to observe the diet. It includes: the number of intakes, the intervals between them, the hours of eating, the volume and mass of food for the day, its distribution by energy value, quantitative and qualitative composition in individual intakes. Adherence to a proper diet ensures normal functioning of the digestive system, more complete digestibility of food, uniform supply and timely replenishment of the body's metabolic reservoir with nutrients throughout the day. The diet should be determined based on the feeling of hunger and satiety. It is necessary to take into account the age, the nature of the labor activity, local habits, individual characteristics, and also the influence of the regime on the digestibility of nutrients. For people of working age, the working regime is also of decisive importance. Long intervals between individual intakes can lead to excitation of the appetite center and intake of large amounts of food, and short intervals to disturbances in food absorption and dysfunction of the digestive system.

The correct distribution of the energy value and volume of the food in the individual intakes is also of essential importance. Depending on the age, characteristics and nature of work (work with significant physical activity, shift work, intensive mental work), the distribution of admissions may be different. For children and students, a 4- or 5-time meal regimen is recommended: breakfast - 20-25%, morning snack - 10-15%, lunch - 30-35%, afternoon snack - 10-20% and dinner - 25%. For the elderly population, 3- and 4-fold regimes are appropriate: breakfast - 20-30%, lunch - 35-45%, afternoon snack - 15% and dinner - 25%. The five-fold diet is suitable for very intense physical and mental work, for reducing or increasing body mass.

Rational nutrition is the basis of the prevention of diseases arising from violations in the amount and completeness of food, in the combination of food products or in the diet.

Nutrition in childhood and adolescence deviates from the norms of rational and balanced nutrition due to the more intensive metabolism. Metabolism in children's bodies is more intensive than that of adults and is characterized by a predominance of assimilation processes that ensure the formation of new cells, increase cell mass and body mass in general. The total energy expenditure of children in infancy exceeds that of adults 5 times, and at the end of the first year - 2 times, and this ratio is preserved until the end of childhood. The child's food should contain all the main nutrients: proteins, fats, carbohydrates, mineral salts, vitamins, trace elements and others. The nutrition of children and adolescents must cover their energy losses and ensure their normal growth and development. The energy value of the daily ration should be 10% greater than the daily energy expenditure. Gender determines the differences in energy and nutritional needs, which emerge at 11 years of age and are greatest at 18-year-olds, when boys' energy expenditure is 30% greater than that of girls, and protein needs at 18- year-old boys are 20-25% larger than that of girls of the same age.

 

Rational and balanced nutrition of athletes.

Athletes must take special care of their diet. In order to achieve peak sports achievements, in addition to intense training, nutrition also plays an important role. Food must contain certain amounts of vitamins, minerals, amino acids and natural fatty acids. The harder and harder the workouts, the more nutrients are needed.

During the periods of training and competitions, the energy needs of male athletes are in the range of 18828-20920 kilojoules /4500-5000 kilocalories/ per day, and of female athletes 14646-16736 kilojoules /3500-4000 kilocalories/ per day.

Every person has different nutritional needs depending on the hereditary characteristics of the metabolism, the lifestyle and the degree of physical exertion. Active athletes should have a personal nutrition regimen developed by a sports nutritionist. Correctly selected products, in compliance with the basic requirements of rational and balanced nutrition for the relevant type of sport, age, climate-geographical conditions, stages and periods of preparation, ensure high sports performance and quick recovery. The athlete's drinking regimen is also included among these means.

Nutrition for athletes has its own characteristics. It mainly depends on three main factors:

1. The specificity of the metabolic processes that occur during physical exertion.

2. The intensity and duration of physical efforts.

3. The tasks that are set in the specific training programs.

The rational and balanced nutrition of athletes is subject to the following principles:

1. The quantitative composition of food and food products should meet the body's energy needs. Food must cover the needs of total energy expenditure, i.e. to ensure a good energy balance of the body.

2. The quality composition of the food should provide the necessary nutrients for the growth and normal functioning of the body in sufficient quantity and sufficiently diverse.

3. Use of sufficiently diverse and ecological products.

4. In terms of energy and quality, the food should be adapted to age, gender, sports, climatic conditions, etc.

5. The amount of food, the composition of the menu and the culinary processing should correspond to the individual taste habits of the athlete.

6. Proper diet.

7. Proper culinary processing of food to preserve nutrients.

Nutrition plays an essential role in achieving high results during training and competitions. A well-structured diet during sports can contribute to optimal performance and efficiency. Choosing a diet is difficult and depends on the individual capabilities of the body, the type of sport, frequency, duration and intensity of the load, as well as a number of other factors.

Rational nutrition for athletes practicing different sports, in addition to its energy, also takes into account its quality. Different sports have different requirements for the nutrition of athletes. Rational and balanced nutrition takes into account the nature and specificity of the work being performed. When feeding athletes, the following additional requirements arise:

1. High intensity, volume and duration of training requires 1.5 to 2 times more calories. The nutrition of the athletes must ensure the full recovery of the body after training and competitions, through additional intake of nutritional supplements.

2. The nutrition of athletes must be differentiated according to the nature, intensity, duration, stages of training and the conditions under which it takes place.

3. Special attention should be paid to the nutrition of children and adolescents who play sports. In this age period, due to the intensity of the body's growth, a significant part of the nutrients received through food are spent on plastic needs.

PREMIUM CHAPTERS ▼

Protein needs during sports and physical exertion (PREMIUM)

It is a known scientific fact that during short-term physical overexertion, the human body reacts with reduced tissue protein synthesis and increased protein degradation. Important importance for protein needs during physical exertion is energy needs, respectively - food energy intake. For example, in cases where energy needs are high and energy intake is deficient /especially during prolonged physical activity/, the breakdown of tissue proteins provides a significant amount of additional energy. Then, logically, there is a need for increased protein import. According to the results of experimental studies, at the current stage it is considered that athletes should take about 1.2 to 1.6 g of protein /with recommended amounts for non-athletes of 0.9-1.0 g/kg/ per kg of body weight per day. For weightlifters, wrestling, boxing, the daily need for proteins increases to 2-3 g per 1 kg of body mass. These increased needs are mostly covered by increasing the amount of food taken. This is also the most physiological way, in contrast to high protein intake, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. boxing, the daily need for proteins increases to 2-3 g per 1 kg of body weight. These increased needs are mostly covered by increasing the amount of food taken. This is also the most physiological way, in contrast to high protein intake, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. boxing, the daily need for proteins increases to 2-3 g per 1 kg of body weight. These increased needs are mostly covered by increasing the amount of food taken. This is also the most physiological way, in contrast to high protein intake, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. These increased needs are mostly covered by increasing the amount of food taken. This is also the most physiological way, in contrast to high protein intake, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. These increased needs are mostly covered by increasing the amount of food taken. This is also the most physiological way, in contrast to high protein intake, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. in contrast to the high intake of protein, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. in contrast to the high intake of protein, but in the form of protein concentrates and isolates /based on wheat germ, soy derivatives, etc./, whose protein content reaches 60-90%. In the nutrition of athletes, especially those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. especially for those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body. especially for those subjected to intense and long-term loads, emphasis is placed on protein nutrition, through the additional import into the body of protein preparations containing low-molecular protein substances. In all cases, the nitrogen balance is monitored to prevent the risk of its shift in a negative direction, i.e. the degraded tissue protein exceeds that synthesized by the body.

In practical terms, attention should also be paid to the quality /biological value/ of the protein taken. This means that the amino acid composition should contain sufficient and optimal ratios of vital /essential/ amino acids. Animal sources - meat, milk, fish, eggs - are considered complete protein foods. Milk and egg are accepted as a standard of high-quality protein, i.e. one with the highest biological usability for specific tissue needs. From plant foods, good sources of protein are leguminous varieties. First of all, soy, even called an analogue of meat, and also - beans, lentils, green beans, peas, whole grain assortments /wheat, oats, rice/ and nuts. Since plant protein foods are usually deficient in one or more vital amino acids, it is appropriate that to be combined with each other. For example, a rational combination is whole grain bread and legume food.

Specialists are unanimous that the protein needs of active sportsmen are increased nearly 2 times compared to those of healthy people with low intensity of physical work.

 

Fat requirements during sports and physical exertion (PREMIUM)

Fats are the main energy substrate for working muscles. They can provide up to 90% of the required energy. Fats are also significantly sparing

effect on protein metabolism. With a rational and balanced diet, the need for fat for the body is 1-1.5 g per 1 kg of body mass. The maximum daily dose is 180 g and should not be exceeded. The recommended amount of fat for athletes is 22-36% of the total energy value of the daily food, and 1/3 of this amount should be fat of vegetable origin.

Accumulation of lipids in fat depots serves as a reserve source of energy. Fats perform a thermoregulatory and protective function - they protect the body from hypothermia and the internal organs from injuries. The other function of fats should not be forgotten - they are solvents of vitamins and specifically of the two main antioxidants - vitamin E and vitamin A.

Fat restriction in some sports, categories and disciplines and in certain periods of the school-sport year is associated with a risk of disrupting the efficiency of the antioxidant system.

 

Carbohydrate needs during sports and physical exertion (PREMIUM)

During active training, the body uses about 40% of its daily energy expenditure, and during competitions, even more. In order to avoid too much weight loss and some negative consequences for the body as a result of heavy loads, it is necessary for active sportsmen to increase their energy intake and provide the necessary energy for muscle work. The main sources of energy in the body are carbohydrates and fats. During low-intensity physical exercise, the body uses energy for muscle work provided through aerobic metabolism. In this case, fat supplies about half of the required energy. However, during intense physical exertion, the body mainly uses carbohydrates and converts them to lactic acid through anaerobic metabolism.

The recommended amounts of carbohydrates for athletes are from 145 grams per 1000 kilocalories /for long endurance work/ to 100 grams per 1000 kilocalories /for strength and speed loads/.

Carbohydrates have the largest energy share in food intake. They are broken down in the body into glucose and then stored as glycogen. Part of the glycogen accumulates in the liver and, if necessary, maintains a constant level of glucose /blood sugar/ in the blood. However, the main part of glycogen accumulates in the muscles and ensures their work. Active physical exertion disrupts the body's carbohydrate reserves, glycogen is depleted and muscles get tired. The concentration of glycogen in the muscles before a competition is an important factor predetermining good success. According to physiological recommendations, carbohydrates should provide more than 50% of the daily energy intake. Athletes need a larger amount of carbohydrates - 50-60% of the energy for the day.

With intense preparation for competitions, increasing the load and extending the load time, three days before the competition it is necessary to increase the consumption of carbohydrates to 70% of the energy intake for the day. In some sports, athletes maintain a low body weight and restrictive energy intake. In these cases, and as with other athletes, for convenience, it is recommended to calculate the daily intake of carbohydrates in grams per kilogram of body weight, as usually for most athletes, the consumption varies from 4.5-6 g of carbohydrates per kilogram of body weight, and with intense preparation for competition - 9-10 g/kg body mass. Good sources of complex carbohydrates are fruit, rice, bread

and bakery products, pasta, potatoes, cereals, fruit juices. Active sportsmen who train for a long time also need to consume simple carbohydrates - sugar, honey, jam, some types of confectionery, high-energy soft drinks.

 

Vitamin needs during sports and physical exertion (PREMIUM)

Vitamins are the subject of much attention in the field of sports because of their supposed role in increasing physical endurance. The use of vitamins as food supplements in the form of tablets, capsules or syrups is very popular, and sometimes their intake reaches extremely large amounts, exceeding the average daily needs by 10 to 100 times. This creates risks of toxic effects for some vitamins, especially fat-soluble vitamins, where the limits of safe intake are significantly narrower than those of water-soluble vitamins.

Limiting or low intake of vitamins causes a decrease in physical capabilities, even leads to certain diseases. It is believed that heavy physical exertion and especially intense and prolonged training leads to a disturbance of the balance between the processes of accumulation of free radicals and the processes of their disposal, or to the so-called "oxidative stress", which can cause tissue damage. Athletes lose many antioxidant micronutrients through sweat. It has been estimated that with 1 liter of sweat, twice as many copper cations are lost as are taken in with food during the usual normal meal of the day. This is the reason why, in such situations, additional intake of vitamins with antioxidant action, such as vitamin E, vitamin C and beta carotene, is recommended. The strongest antioxidant among them is vitamin E, and in the largest doses, the body needs vitamin C. The daily intake of vitamin C is from 60 to 120 mg, and for athletes, up to 1000 mg per day is recommended. The level of antioxidant enzymes in athletes has been found to be high, which is associated with physiological adaptation.

 

Mineral requirements during sports and physical exertion (PREMIUM)

Many athletes, especially women, have an "iron deficiency". This is associated with increased iron loss, which is due in part to its loss through sweat. Female athletes who follow a diet to maintain a low weight have an additional risk of iron-deficiency anemia. Easily digestible iron is found in meat and fish. Significant amounts of iron are also found in leafy vegetables (spinach, horseradish, nettles), but a very small part is absorbed. Consumption of fruits and vegetables rich in vitamin C is recommended.

In athletes practicing strength sports, the so-called "sports anemia" can be observed, which is expressed by a decrease in hemoglobin, but is associated with an increase in the volume of blood plasma. Regardless of the lower hemoglobin, in this physiological reaction the mass of red cells is normal or even higher and therefore it is not necessary to take preparations containing iron.

However, excessive training can have a detrimental effect on calcium balance. When young women are overworked, the so-called "secondary amenorrhea" can occur, which is expressed by the cessation of menstruation. This results in the loss of the protective effect of female estrogen hormones on bone structure and makes them more sensitive to calcium loss with subsequent bone loss. If amenorrhoea continues, the beneficial effect of exercise on bone mass is eliminated and the risk of musculoskeletal injuries during exercise increases, as well as the risk of developing osteoporosis at a young age.

Intense and prolonged physical exertion can cause loss in urine and sweat of trace elements such as chromium, zinc, copper and magnesium, which play an important role in metabolism and antioxidant protection of cells. However, with a balanced and sufficient amount of food, the necessary amounts of minerals can be provided, and research shows that most athletes do not experience micronutrient deficiencies.

 

Need for fluids during sports and physical exertion (PREMIUM)

The drinking regime should not be underestimated by professional athletes and people who are involved in sports, such as amateurs. Water is an essential component for sustaining life. All the cells that make up the human body contain water and it represents 60% of the body mass of each individual. Water helps cool the body and prevents overheating. It transports substances to cells, maintains blood volume and the normal functioning of the cardiovascular system. Water intake is a guarantee for high physical activity. Under normal conditions, the daily fluid requirement of an adult is 1.5-2 liters, which includes not only drinks - water, tea, coffee, but also soups and the water that is naturally contained in food. In athletes, especially during intense training, fluids are lost through sweat - up to 2-3 liters/hour. The amount depends on the intensity of the load, its duration, temperature and humidity of the environment.

Daily water needs vary depending on physical activity from 2-4 liters in cold and temperate climates to 8-16 liters in hot. With a normal food and drink regimen, the losses of water and electrolytes are compensated within a day. During intense physical work, the amount of water lost through sweat exceeds intake, which creates a water deficit and poses a risk of dehydration.

 

Separate nutrition and sports (PREMIUM)

In recent years, split feeding has become increasingly popular. Separate nutrition is a nutrition system considering food as a collection of nutrients divided into several clearly defined groups, defining a methodology for their effective combination in order to improve digestion, reduce the time for digestion and assimilation of food and reduce waste digestive products . From the point of view of physiology, separate feeding is more expedient. According to the theory of split nutrition, products are divided into 3 main groups. The essence of the theory lies in the separate acceptance of the products of these groups, in order not to compete with the nutritional ingredients and to avoid the incompatibility of the foods taken. When taking incompatible products, the efficiency of the digestive process is disturbed, food is not processed properly, the body becomes difficult and accumulates harmful substances and kilograms. This can be contested, because in natural conditions, chemical incompatibility of food is not observed. But enzyme incompatibility is meant here, since in the digestive tract food products enter into a competitive relationship with each other for control of the catalytic center of the enzymes that must hydrolyze them. As a result, some of the nutrients are broken down more completely, and others only partially. Research shows that fat hinders glucose transport and sugars make fat more difficult to absorb. When taking two types of sugars, they interfere with each other. Sugars compete with proteins. because in natural conditions, chemical incompatibility of food is not observed. But enzyme incompatibility is meant here, since in the digestive tract food products enter into a competitive relationship with each other for control of the catalytic center of the enzymes that must hydrolyze them. As a result, some of the nutrients are broken down more completely, and others only partially. Research shows that fat hinders glucose transport and sugars make fat more difficult to absorb. When taking two types of sugars, they interfere with each other. Sugars compete with proteins. because in natural conditions, chemical incompatibility of food is not observed. But enzyme incompatibility is meant here, since in the digestive tract food products enter into a competitive relationship with each other for control of the catalytic center of the enzymes that must hydrolyze them. As a result, some of the nutrients are broken down more completely, and others only partially. Research shows that fat hinders glucose transport and sugars make fat more difficult to absorb. When taking two types of sugars, they interfere with each other. Sugars compete with proteins. since in the alimentary tract the food products enter into a competitive relationship with each other for mastering the catalytic center of the enzymes that must hydrolyze them. As a result, some of the nutrients are broken down more completely, and others only partially. Research shows that fat hinders glucose transport and sugars make fat more difficult to absorb. When taking two types of sugars, they interfere with each other. Sugars compete with proteins. since in the alimentary tract the food products enter into a competitive relationship with each other for mastering the catalytic center of the enzymes that must hydrolyze them. As a result, some of the nutrients are broken down more completely, and others only partially. Research shows that fat hinders glucose transport and sugars make fat more difficult to absorb. When taking two types of sugars, they interfere with each other. Sugars compete with proteins.

Therefore, split nutrition is suitable for athletes, because it ensures a high degree of absorption of nutrients and their full absorption by cells.

Rules for combining products when eating (PREMIUM)

Based on the works of Herbert Shelton, he compiled the basic rules for combining products:

1. Do not eat carbohydrate and acid foods together.

Bread, potatoes, peas, bananas, dates and other carbohydrate products should not be eaten with lemon, orange, grapefruit, pineapple and other acidic fruits.

2. Do not eat acidic foods with proteins.

Oranges, lemons, pineapples, sour cherries, sour apples should not be eaten with meat, walnuts, eggs.

3. Do not eat melon with any other food.

Watermelon and types of melons should always be eaten separately.

4. Do not consume fats with proteins.

Cow's butter, cream, vegetable oil should not be eaten with meat, eggs, cheese, nuts and other proteins. Fat suppresses the action of the gastric glands and prevents the release of gastric juices when eating meat, eggs, nuts.

5. Do not consume concentrated proteins with concentrated carbohydrates in one meal.

This means: not to eat nuts, meat, eggs, cheese and other protein food together with bread, cereals, sweets, pastas, sweet fruits. Eggs, fish, milk, cheese should be eaten in one meal, bread, porridge, noodles in another.

6. Do not consume two concentrated proteins in one meal.

Two proteins of different type and composition require different digestive juices and their different concentrations. These juices are not secreted in the stomach at the same time.

7. Do not consume starch with sugar in one meal.

Jellies, jams, sugar petmez, syrups with bread or in one meal with semolina or oatmeal porridge, potatoes; sugar with cereals - all this causes fermentation, and then poisoning the body.

8. Consume only one concentrated starch in one meal.

If two types of starch (potatoes with bread) are used in one meal, then one of them will be digested, and the other will remain intact in the stomach, as a burden, will not pass into the intestines, will delay the digestion of the other food, will cause its fermentation, increasing the acidity of gastric juice, belching, etc.

9. It is best to consume milk separately.

Whole milk prevents the secretion of gastric juice. Dairy products with a high fat content should be consumed once a week.

 

Some authors divide foods into 3 groups:

1 group - Foods that are consumed independently - These are all fresh fruits, as well as sweets and pasta snacks /patties, muffins, cakes, chocolates, etc./. It is best to take them ½-1 hour before the main meal or as snacks in between hours.

Group 2 - These foods can be combined with all other foods - These are mainly vegetables, spices, and also nuts, oatmeal, muesli, wheat germ, honey, bread, etc.

Group 3 - Foods that go best with the foods of the second group - These are all types of meat and fish, eggs, milk and dairy products, and from vegetables - ripe beans, lentils, soybeans, rice, potatoes, etc. ., subject to heat treatment.

 

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