20 Oct 2016
SPORTS NUTRITION
It is especially important to pay attention to a balanced diet for young athletes. First of all, this responsibility rests with the coaches. Given the fact that the young organism is constantly evolving, it is advisable that the number of calories consumed with food, higher than the energy consumption by 15 percent. An important role in the diet of children and adolescents involved in sports, given to proteins that are essential for normal growth and development of high-speed and power qualities. The diet of young athletes the proportion of animal protein (meat, fish, poultry, cottage cheese, cheese, eggs, milk) should be at least 60 percent. The remaining 40 percent should occur in vegetable proteins. Also, the need for vitamins and minerals, especially potassium, magnesium, calcium, phosphorus, iron in young athletes is significantly higher than their peers not involved in sports. It should be noted that despite this, the consumption per day 300-400 grams of vegetables and 500 grams of fruits and berries, in most cases, allows to eliminate the deficiency of vitamins and minerals.
With regard to dietary habits of female athletes, the high-grade protein intake is also crucial. The diet should include vegetable fats, vitamins A, E, D, at least 1500 mg of calcium, 20 mg iron, 2.3 mg copper, and 4.6 mg of manganese per day. The elimination of deficiency of iron and vitamins, especially during the menstrual cycle, facilitates the use of diets rich in meat products, vegetables, herbs, fruit. You must eat meat dishes with side dishes of vegetables, as contained in the last ascorbic acid has a positive effect on the absorption of iron. As a source of calcium is most useful dairy products. If necessary, use a weight reduction diet unacceptably insufficient amount of essential nutrients: proteins, vitamins, minerals, fatty acids.
Of great importance in the sport have such a seemingly ordinary drinks like coffee and green tea. Caffeine in them, are widely used in sports practice as a means of stimulating the nervous system. In addition, it acts as a diuretic (diuretic), increases the activity of cardiac muscle tissue, activates lipolysis (fat decomposition process), and also promotes heat transfer processes in the body. Studies have shown that caffeine is able to positively affect the level of sporting achievements. It contributes to the fact that the body begins to actively use as energy fatty acids, resulting in the effect of conservation of glycogen. This fact certainly makes caffeine fundamentally important for us skiers, but do not hurry up and buy a coffee packs ... The fact that the level of the liquid, as mentioned above, plays perhaps the most important role for the representatives of the sports endurance and the diuretic effect of caffeine can disrupt the water balance in the body. So use it with caution and only from time to time, when it is really necessary. In addition, as a result of excessive consumption of caffeine depleted stores of calcium, therefore the coffee should introduce a significant amount of this substance in their diet. Do not drink a cup of coffee every day, as is done in Europe, because, among other things, caffeine is addictive. Researchers recommend 200-400 mg (3-4 cups) of coffee an hour before the competition, but at the same time need to make sure your body has enough water! Also note: scientists believe that caffeine can weaken the body's ability to absorb and utilize the Creatine is an indispensable tool of sprinters.
Creatine is found in many foods (mainly - and fish meat) and synthesized in the human body. Creatine and phosphocreatine are "explosive" sources of energy, and as a result of observations of their inclusion in the daily diet has not been fixed in the cross-country skiing is not the slightest improvement of results. But now, when almost 50% of the World Cup sprint competition occupy, and by virtue of its unusual entertainment, and they are everywhere becoming more and more popularity, creatine is of interest and skiers. As a result, dozens of studies additives containing creatine, it became apparent that the improvement of strength is observed mainly in cases where the athlete is necessary to make a breakthrough, which requires the mobilization of all capabilities of the organism, but lasting no more than 30 seconds. The combined intake of creatine together with simple carbohydrates, such as glucose, can increase the speed and volume of supply of creatine in muscles. It was checked the influence on the organism a solution containing 5 g of creatine, and 90 g of glucose, which was proposed to drink four times a day. When these results were compared with those that have been obtained in the application of creatine, it became clear that the creatine-carbohydrate supplements allow a much greater extent to raise the levels of creatine and phosphocreatine in the muscles of all kinds.
As for green tea, in addition to the content of caffeine in it, it also is a powerful antioxidant. Long-term studies are still in progress, proving the fact that antioxidants have a remarkably powerful ability to promote health. Recent scientific evidence suggests that people who have lived to 100 years, the level of antioxidants in the blood is very high (eg, vitamins E and C and beta-carotene and selenium). Antioxidants reduce the activity of hazardous chemicals and neutralize "free radicals" organism unstable compounds which tend to react with other organic substances. Unstable free radicals damage healthy molecule, cell membranes, bloodstream and nerve cells. The modern ecological situation in our environment, which is often contaminated with various chemical elements and waste, we urgently need to antioxidant levels in the blood were significantly higher than the level that we can provide a daily meal.
From pharmacological agents have a good antioxidant effect: Actovegin, Solcoseryl, Sodium Oxybutirate, Olyphenum (Hypoxen), Cytochrom C, Encephabol, Ubione, Alpha Tocopheryl Acetate, Gammalon, lipoic acid, sodium succinate.
Taking these drugs contributes to the synthesis of ATP in the brain, stimulates cellular respiration, has antioxidant and anti-hypoxic effect, which is especially useful during training in conditions of middle improves emotional stability and physical performance of athletes. In addition to green tea, high in antioxidants include plants such as blueberries, fresh vegetables and fruits, grape seeds, sprouted grains and whole group of herbs. In general, I must say that all the grass is literally filled with antioxidants. Plants for days still stay in the sun and absorb ultraviolet rays, which contribute to the formation of free radicals and antioxidants are used to their "neutralization".
So, let the line ... There are no clear rules about what to eat and drink the athlete does not exist. However, you must follow some general guidelines: do not abuse the greasy, spicy, fried, salted and smoked products, to reduce the burden on the liver, which is already suffering from the skier because of long loads. Very good low-fat cottage cheese, oatmeal with various fillings. Especially useful dried apricots, dried apricots, raisins, containing large amounts of potassium, essential for the heart muscle. We can recommend the honey with different nuts, black currants, red pepper, baby milk. You must use a vitamin-mineral complexes, but their selection should be carried out strictly individually. Diversify your diet a wide range of healthy food - you will be more likely to provide adequate "recharge" the body of important nutrients.
Do not expose your body to dehydration - loss of fluid should always be compensated. It is crucial to make the schedule of fluid intake at a distance and try to drink even before the onset of thirst. If your schedule does not coincide with the placement of power points, care should be taken so that you can have a drink in those places where you feel comfortable. Two more very important tip: make an effort and get rid of the habit of a snack on the go and in any case do not overeat - all this will certainly help you become healthier and more productive employment!
Professionals in the field of sports nutrition agree that athletes (in sports endurance) need to pay special attention to ensuring that their diet has an important place Carbohydrates - an important source of energy for the body. You should also closely monitor so that the body is constantly attended by the required number of liquid. In the process of training athletes it is recommended to drink special drinks - isotonic, maintaining the necessary level of liquid and carbohydrates. The most important thing - a balanced diet! Remember this commandment, and in addition a large step forward with your result, you still will render invaluable service and their health.
If sports nutrition rules become a habit, will be included in your flesh and blood, you're concentrating, "according to the rules" to eat proteins and carbohydrates, and avoid significant sources of fat, your performance will certainly increase. Of course, do not torment yourself if you do not resist the fact that smeared mayonnaise or salad poured fatty meat sauce or ketchup, anyway, until it has become the norm for you. However, try to keep in mind that not to lose control of their eating habits and habits, especially before and during the competition, - it is of exceptional importance. Be healthy! Good luck on the track!
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