In our time, scientists have compiled techniques in which carefully designed and selected diets for athletes who have various physical activities during training. All major sports are divided into five main groups:
- With a little physical exertion
- With high-speed exercise
- With volumetric, constant loads
- With prolonged physical activity
- Speeches at competitions and olympiads.
Despite the availability of methodological developments, there are several general rules that should be followed not only by athletes, but also by each of us.
Recommended nutrition during exercise while exercising
1. Decrease in the content of salt in the food.
2. Replacing heavy carbohydrates for the body with fructose and carbohydrates, which are easily absorbed by the body (jam, juices, honey, fruits).
3. Food should be rich in protein and balanced in the content of minerals and vitamins.
4. The diet should be respected. You must try to eat always at a certain time. Use food should be at least 2 hours before exercise, as it must be digested and absorbed by the body.
5. In case of loss of appetite, which often happens after intensive loads, it is required to introduce into the diet products rich in carbohydrates.
6. After training, you need to make up for energy losses. To do this, you should eat an orange, grapes or oatmeal cookies. At intensive physical loads the food should be six-time, in which fruits and vegetables should make up 10% of the total diet.
7. Constant replenishment of the body with protein, which is very much spent at high loads. In addition, it is simply necessary for the athlete, as a building material for the whole organism, and for increasing the muscles. It became known that the athlete's body daily lose about 15 grams of protein in training. Therefore, in case of insufficient intake of it with food, the body wears out very quickly.
8. A few days before the start of training or competition, the body should be provided with intensive rest and carbohydrate rich food, so that energy can be stored in the body. During this period, you need easy walks in the fresh air and consumption of large amounts of liquid, as well as taking multivitamins.
9. Compliance with competent water regime. Our body should receive a sufficient amount of clean water. If you lose 1% of your body water, you begin to feel thirsty, 3% - lowered endurance, 5% - a person falls into a state of apathy. At an air temperature above 27 degrees and intensive loads, the body loses more than 2 liters of water in one hour.
10. Assimilation of water by the body comes from the calculation of 1 l / h, so before serious physical exertion it is necessary to drink half a liter of water at least an hour before training.
11. In case the physical activity is planned for 45 minutes or more, an hour before the training it is better to drink a special carbohydrate-mineral drink containing lemon juice, honey, vitamins and minerals in its composition.
Remember about competent nutrition and successful training!