subject: Diet Nutrition Ensure Flexibility For Athletes [print this page] Diet Nutrition Ensure Flexibility For Athletes
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Nutrition and sports
Nutrition and exercise and sport is an important factor for maintaining and enhancing human health. Nutrition is the material basis of the formation of body composition. Sports are effective measures to enhance body functions. Coordination scientifically sides there is more effective over the distribution of body education, health promotion and sports achievements. If you only pay attention to nutrition that is missing is the right muscles will not tighten, will obesity, Air Force, the main function. Conversely, if only the right to collective attention, lack of essential nutrients, providing energy for the body less, no corresponding offset will make it difficult for the growth and education, can even be malnutrition. So to practice sports is necessary to effectively ensure proper nutrition.
By practicing sport is characterized by increased metabolism in the body should be required for special diets. Modern nutrition for athletes is not only to maintain health in general, but must rely on the particular nature of the sport and to use food scientifically. The provision of scientific research in the field of sport has confirmed the selection of precision, the training of scientific and proper nutrition are the three aspects are indispensable to occupy the pinnacle achievement.
Some false opinions while dieting
1. Fasting for weight loss: complete mistake, if that way, you will quickly lose muscle tissue, reverse the process of metabolism, severe impact on health.
2. Carbohydrate should be controlled at a meal: you have not properly understand the market. We need controlled substances such as sugar, jam, cakes ... FOR including starch, fiber-needed food and exercise activities. Remember 4/4/2 reasonable rates.
3. Eating too much protein destroys kidney: a study does not conclude so. however, if you are a doctor said the kidney problems are not allowed to use too much protein. For healthy people, eating too much protein also does not destroy the kidneys (the 3.3g/kg). But you have to drink sufficient water to allow for excretion of renal function.
4. The best way to lose weight is just an 1-2 meals a day: use less energy food crop rather than a meal of the day.
5. Complete removal of fat is necessary for weight loss: it is bad advice! function of the body needs some healthy fat such as omega 3. The body can not be synthesized, we must provide the gastrointestinal tract. One tablespoon vegetable oil extracted from seeds or fish is recommended for every day.
6. Drinking too much water will cause your body to gain weight because of water analysis: misconceptions. How much water you drink, the body will be disposed of through the excretory system. add enough water to the needs and training activities.
Nutritional needs of athletes
A. Food and drink during practice
Every athlete should automatically track and choose the best but the food is suitable. However, these measures must ensure that food is required nutrients and provide enough power necessary for the operation. In fact, diet can not equally to all athletes for several reasons: Feature various advocacy activities. Physiological feature of development in different age groups I have other activities in different days.
Structural requirements, the percentage of body composition and body weight in each sport is different. Therefore, classification of athletes, weight profile as athletes, need to check the morphology and five regions of each required training athletes in each sport to have a proper diet.
Need expert in the nutritional track, evaluate and make timely adjustments to suit each stage of training to lead to optimal nutritional status at the time of competition.
Body weight control athletes and structure of the bar body (body fat) to adjust the weight optimized specifically for the sport to compete in weight class.
For athletes for the sport of note:
Weight gain or weight loss takes time. Minimize the level of increase is 0.5 to 1 kg per week. In such cases special provision is not reduced by 2kg per week.
Raise or lower-body weight based on the daily menu to reduce calories without reducing the other components of food coupled with increased energy expenditure by exercise. Requires the tracking of doctors, nutritionists and trainers.
For every athlete should determine optimal body weight for individual players in each sport. If athletes have won if the optimal weight and percentage of components, optimized dream contest will be capable of physical (physiological angle) optimized for their athletics.
If want to lose 1 kg of body weight per week should be a balance negative energy 1000 kcal / day by reducing component power supply in the diet and increase the amount of campaigning while maintaining other dietary (protit, vitamins, minerals ..). Only by doing so to ensure increased mobility, which ensure the health of the body weight is reduced as desired. Would be very wrong to allow athletes to use the dry sauna (sauna), diet, getting dressed or laminated rubber sweat too much, or using medicine. All the measures body weight reduction was still not lead to physiological changes pathology for many athletes and when the danger to his life due to physiological imbalance, by reducing the attention and especially toxic to the nervous system.
Likewise if we are to increase body weight for athletes. Right through diet and exercise reasonable to increase the power of the muscle hypertrophy increases.
Diet for athletes is the best 5 meals a day, in the 3 main meals should have a complete all substances sufficient energy and nutrients.
The rate of feed ingredient for some specific requirements in the sport should be as follows:
Increased body weight on the basis of increased muscle weight gain is positive:
15 18% - protit
22 25% - libit
50 55 % - gluxit
For young athletes body is developing and needs of the muscle hypertrophy:
20% - protit
25% - lipit
55% - gluxit
Generally when doing very little in demand is met by energy pathway carbohydrates and lipids, carbohydrates provide energy by measuring at about 60% of its total energy needs. More severe test campaign execution stronger carbohydrates burned up and the campaign to a maximum, the entire energy needed for the operation is by burning carbohydrates. If exercise and prolonged, would require stores of carbohydrates, reducing sugar content in the blood and the first indication of it is appearing tired. From which we seek providing carbohydrates through the menu with the appropriate percentage is crucial.
Therefore, elements of the meal period may force training should layout the rate on the basis of high carbohydrates foods such as rice, bread, beans, city, milk, fruit and vegetables. Minimum daily balance campaign viien farina 500g food prepared in various forms.
Additionally, in practice, especially the hot day, your rehydration and minerals are essential to lose. For athletes drink mineral water, fruit is best. Should remember that the athletes can suffer very creamy fresh water Fresh water should be used only as glucose solution from 2.5 to 10%. Subsidized water ice bat, but in the cultivation of high quality meals also need attention.
B. Eating and drink in the competition
Members may still compete in the day especially susceptible to stress due to start test status. It was inevitable. Therefore, any effect of any foreign to the body can also aggravate the body's response to the effects of this and causing more dysfunction through metabolism or energy production process, reconcile nervous vegetation. These days, diet was first elements and simple that we have at our fingertips to ensure optimal safety for energy, micronutrients and normal operation of the digestive system and also energy supply.
But it is a food, food component or a dream through high protein cause gastrointestinal disturbances, causing delays the digestion of food in the stomach, intestines, disorders of the metabolism of the body and will affect the string to the process of competition. In the days before competition and during competition rehydration special attention and energy (on the basis of carbohydrates) for a complete athletes. Food must be the food were familiar, easy to digest and should be relevant to each group of athletes. Feed ingredient in drugs war, to avoid as much heavy crude fiber content for the digestion.
Foods such as bread, mashed potatoes, honey, jam (confiture) .. but the food is easily digested. In the right light to eat before competition starting at least 2-3 hours to food can be digested before to go into competition. If you pass the afternoon can eat more than 4 hours ahead but must also compete to guarantee food digestion have been exhausted. Means that in principle must eat four hours before the competition if it's 2 meals and snacks if it's time (to eat) and water is the cavity fluid line and is growing.
If the competition lasts more than 1 hour should implement additional types of eating easily digestible carbohydrates such as glucose solution from 2.5 to 10%, it's cold to test higher concentrations. For 30 minutes at least once about taking a 100-200 ml, and then gargling with water to secrete saliva trimmer.
If you pass in a few days the implementation phase of diet is the diet of the competition. Holidays between advertising can increase the rate of protein up slightly, but remains basically rehydration and energy on the basis of carbohydrates.
C. Diet and drinking after the competition - in the recovery phase
Days after the competition intense need to immediately recoup energy consumption during the campaign, namely the need to store excess carbohydrates lid messages with multiple losses diverse foods contain more carbohydrates, same time the labor is not muscle power to reduce stockpiles. However, as I've listed above, at this time reduce the amount of athletes campaigning should reduce the amount of food supplied to the body, otherwise athletes will increase body weight fast on the base to store dream, this is not to blame. Because then athletes will take a longer time to adjust again the appropriate body weight and percentage body - dream was also changed. by.
Athletes high-achievement sport, leaving competition or retirement process may need to adjust again to decrease the amount of campaigning and also as a result, people adapt to the appropriate diet. Do not suddenly change the diet and should not be maintained as a train. Both types are harmful to the health and cause chaos "stress" the inner lips.
D. Some of the nutritional guidelines for athletes
In almost all cases, the coach is the person directly affect decisions for athletes. Souness is close to them daily, essential to understand the mind, ability, strength and weakness as well as the desire of their victory.
Much attention when the coach is a mirror or a body of athletes. Therefore, the coach should master the basics in many fields, scientifically combined with the experience of the self to guide specific to athletes, including the nutritional knowledge in the collective training and competition.
Nutrition in athletics is a science application that true scientific basis, in the field of sports medicine to protect the health of athletes to help them improve operations, optimal flower part to resign capabilities with high performances.
Along with doctors and dental training methods, the coach should specify the appropriate measures for individual athletes:
Create eating habits to suit each stage of athletics.
Diet adequate in quantity and quality, sanitation contract specifications.
Eating enough starchy foods on more standardized in order to create energy reserves are relevant to many activities
Do not eat too much meat (protit) fatigue detrimental to athletes and costly in terms of economics.
Avoid using drugs and nutrients industry when unmarried real doctor or nutrition
When the weight up or down to adjust the weight loss may have under the guidance of a doctor nutrition.
Need to provide enough water for the body in the proper format in training and competition.
Lips track athletes need intelligent in the way of food and drink, the doctor suggested to select the appropriate menu.
E. Some tips when athletes come to compete
Try to keep the appropriate diet as usual with the characteristics of competition, to prevent gastrointestinal disorders affect competition.
Attention to individual characters in the eating, not eating or force required when athletes are not in need or do not like.
Special attention to hygiene preemptive action eating infection, diarrhea.
Athletes should be self-attention, care and hygiene to diet to justify. That is certainly the conditions and ensure the best for a safe diet.
For this, when you're exercising, doctor, coach or nutritionists need instructions in detail, scientists athletes to understand how a nutritional diet, suitable for you in training and competition so that they voluntarily perform. Only then can doctors and the coach to complete his task.
When you want to adjust body weight for athletes must include participation by a physician.
Today, not only for athletes and for all people who are working to increase the amount of calories is the need actively to the health and aesthetic.
Adjusts to body weight, body healthy and beautiful, able to maximize the ability for scientific work is a proven and profitable for those who knows it and knows how to use it.
What to drink when you exercise
Drinks for athletes on average contain about 150-200 calories (calories provided in the form of carbohydrates, sometimes a small amount of protein).
Can be "soft" energy when needed but not always so. A beverage that will help better exercise or not, depending on the purpose of collective example, when energy reserves began to practice, practice type, duration and intensity of exercise ... .
If you wake up at 6 am and go to practice now, in a long time and with high intensity but do not eat breakfast, drink a drink of something to add energy to the body. Such support will help the collective fatigue, "long" more power. The process of dehydration and electrolyte consumption also takes place continuously as the body poured sweat more during exercise with high intensity.
Research by Dr. David Nieman, an exercise physiologist and sports on the Appalachian State University, showed that snacks during exercise is intense and lasts 90 minutes or so will help improve immune system of the body.
If only gentle exercise, low-intensity and moderate duration (30 minutes to town, set Pilate) is not necessary. Of course, you probably do not need more calories, but you may need to add water to the body, especially when you exercise in the room or in the hot and humid environment. So, drink water instead of bottled beverages. Overall, only if you exercise early in the morning and not eat anything then you need to "load" extra energy as light exercise.
How much drink is enough?
How much drink is enough depends on the amount of sweat "out" (women tend to sweat less than men) and rehearsal time. Appropriate amount of water is proposed from 0.4 to 0.8 liters per hour.
It is important to "refuel" if practiced for a long time. Even if you are trying to burn calories to lose weight, you should drink a drink for athletes and sports, not just water (you can replace by eating a snack or Other foods and drinks). You will not lose weight if at the end of the day, or during a long period of time and energy in the body is not balanced.
Weight loss without exercise
No need to remove yourself in a real timetable "strict" about nutrition or exercise, we can still well worth the energy consumption with just daily activities there when ... bathing Weight Loss
If you have a bath house, the result is great. 10 minutes just to soak in a tub with warm water, with a little oil (which you can buy in the market for pharmaceuticals) has helped to circulate the blood, just to consume a significant amount of fat in body.
If no tub, shower with warm water spray lightly in the neck, legs, arms and abdomen is also an alternative temporary care.
Lose weight while eating ...
You just eat normally, because scientists have proven that if you eat when hungry, and not too saturated, the energy intake you will use to work for the body without accumulating (ie does not make you fat.)
The best meal is a meal with natural foods such as rice, soup ... good news for teen love spicy food: The spicy substance in the work to keep the body warm, and it is essential essential factor for excess energy consumption. Spicy food is quite good, but do not eat too much, because if you eat too much spicy segay harmful to the stomach.
And lose weight when drinking ...
Instead of fizzy drinks or drinks with other stimulants such as coffee, water chemistry (syrup) ... you should drink a cup of tea (tea is best warm.)
And after each meal, you should rinse your mouth with the tea as beneficial to health such as mint tea, chrysanthemum tea, artichoke tea, or green tea ... (rather than weight loss tea is very popular on the market Where to now), very good for helping digestion and reduce some of that belly fat there!
Weight loss to lobby
Athlete here does not mean you have to swim 500m in a blazing day, or working on football loudly all afternoon, but these are normally active only in life.
Of course, sports is still the best way to lose weight but if you do not have much time, instead of the hours go by elevator or stairs to choose the music playing while cleaning the house (not a seated TV spot.) The main activities this little helpful for you to have a perfect body. The way this campaign will also help you live a more active, not passive before all jobs.
Surely one of us also want to have a body full of energy and life, right? Wish you have a body like that!
Wrong in eating and exercise
for weight loss
Many people believe that just as much exercise as possible and will reduce the fat. But the truth is too much abuse in sports, and energy consumption will cause lasting disadvantage.
The menu lacks scientific
The menu lacks scientific (FAD Diets) is actually a lack of practical application, even going against the rules, make people suffer or voracious appetite. The style menu focuses on favorite dishes, "What sets this food" or sometimes excessive abstinence. Even hunger all hoping to quickly reduce the volume but cause many negative reactions are detrimental to the body.
According to research, the menu is extremely low caloric content is very harmful for the body. The first is to not provide enough energy, do not do good for the body functions inherent. In particular, making the brain disorder, muscle loss, reduced function of the digestive system and consequently cause more harm that person in the most unexpected.
Sports activities thoroughly
No regular exercise
This is a habit many people have, mainly due to lack of patience and others wishing to lose weight or make the mistake again of this. Today, they practice too much, leave it on file, or removed by a later time and then return. Consequences of consuming more calories, but weight loss goals, health promotion is not achieved. To fix the exercise "male meal, the meal" should comply with the following file. 2-3 sessions per week should be set with enhanced intensity, a focus on sports can affect many parts of the body. Each exercise should be set from 8-12 movements per week should be set at least one sport for muscle strengthening.
No clear objectives
Those who want to use diet, exercise to lose weight but do not have clear goals will not achieve the desired results. 0.5 kg weight loss goals a week is considered feasible, but if increased 5-10 times are unrealistic, or the proposed reduction of 15 kg within 3 months is not possible. According to experience, once the control diets, exercise regimes, all of which perform rigorous, balanced and perseverance to achieve the intended objectives, in other words is losing weight slowly is new practical and feasible.
Regardless of the results
Though hard training center, food science, but not interested in the results is also a mistake to lose weight. As recommended, the interest in the results, measured body weight will help people know exactly what the results of weight loss from which to adjust eating plan, exercise accordingly. If there are no experts or support person shall own, each person should have a log book to record milestones specific training as well as achievements.
Depend too much on drugs
Many people believe that any medication that will reduce weight. This is a misconception because so far not had a drug that is considered slimming wonder drug that can burn fat, it is only for support but is unlikely to be eating and exercise. Do not believe in advertising, has lost money not effective, can cause illness even if the lack of knowledge or too much abuse.
Downhearted
Lose weight, reduce fat, keep the waist to maintain the beauty and health are long-term work and persistence, even life and no way can lose weight faster than the surgery. There are three months of practice changes were not seen to give up.
Abuse in the first
Right from the beginning of abuse, including diet and exercise, for example, eating too little, thoroughly practiced all day is how the lack of science and will not bring results. All children are not too good, including diet and exercise so try to maintain a regime of exercise and food science, intelligence, scientific, if necessary with expert advice or doctor.
Common Nutrition Issues
The Training Diet - Week-Round Recovery
Footballers require a high carbohydrate intake on a daily basis to replenish muscle stores after each training session. On average, players will require between 5-8 grams of carbohydrate per kilogram of body weight each day. This means making carbohydrate foods such as bread, breakfast cereal, fruit, pasta, rice, vegetables, low fat milk and yoghurt the focus of meals and snacks. Players who fail to consume sufficient carbohydrate may suffer mid-week slumps and progressive fatigue over the season. Players in heavy training need to start recovery nutrition tactics immediately after each training session. Ideally, players should aim to have 50-100 grams of carbohydrate within 30 minutes of finishing training. Recovery snacks should be combined with fluid to replace any fluid lost during the session.
50 g Carbohydrate
800-1000 ml sports drink
3 medium pieces fruit
Salad roll
2 cereal bars
2 x 200 g cartons yoghurt
Bowl of cereal with low fat milk
Bowl of fruit salad with carton of yoghurt
250-350 ml smoothie
3 slices toast
Bulking Up
Players trying to increase muscle size and strength need a high-energy diet in addition to a quality training program that includes resistance or weights training. The nutritional requirements for increasing muscle bulk and strength not only include protein to form new muscle tissue, but carbohydrate to fuel the training needed to stimulate muscle growth. Other nutrients such as vitamins and minerals are also beneficial. In short, increased energy from nutrient-rich food and fluids is required. Achieving a high-energy intake should not be seen as an excuse to fill up on energy-dense, nutrient-poor foods (i.e. high fat takeaway or junk food') and it may not be as easy as it sounds. Meeting energy requirements for growing, training and bulking up requires organisation and commitment. The following tips will help:
Be organised. Have suitable foods available at all times. Make use of portable foods such as cereal bars, fruit, dried fruit, fruit buns, juice and milk in tetra packs.
Increase the number of times you eat rather than the size of meals.
Add extra kilojoules to meals without adding bulk by using foods such as jam, honey, syrup and sugar.
Avoid excessive intake of fibre, and make use of foods with less bulk (white bread, Cornflakes, Rice Bubbles, tinned fruit).
Drink high-energy fluids such as smoothies, milkshakes and liquid meal supplements such as PowerBar Protein Plus.
Include a protein containing food or fluid as part of your pre- and post-resistance training snack.
Body Fat Levels
It is important for football players to be aware of seasonal changes in energy requirements. For year-round weight control, it may be necessary for players to be more conscious of their food intake to match the decrease in training demands during the off-season. Alternatively, players may choose to take up a different activity or continue some fitness training to achieve/maintain a physique that is fit for the start of a new season.
Match Preparation
Ideally, an easily digested high-carbohydrate meal should be eaten between 2-4 hours before a match. Breakfast cereal with fruit, pasta with a tomato-based sauce, bread rolls or sandwiches, baked potatoes with low fat fillings and fruit salad with yoghurt are all good options. Don't forget to include an adequate amount of fluid with this meal. It is important to experiment and find food and fluid choices that are familiar and enjoyable to you, but don't leave it until game day to try something new. Many clubs like to organise the pre-game meal as a team activity, especially when they travel to an 'away' game. Eating together can be a good way to raise team morale and get focused on the match, as well as making sure that all players are well-fuelled.
Match Considerations - Fuel and Fluid
Football matches place reasonable demands on both fluid and carbohydrate stores of players. Studies have reported low muscle glycogen levels in players after a match sometimes with significant depletion occurring by half-time. Players with depleted muscle glycogen stores had a lower average speed and covered less ground than their team-mates in the second half of the match. Studies show that strategies to increase carbohydrate supplies both eating a high carbohydrate diet in the days before a match and drinking carbohydrate containing fluid such as sports drink during the match, keep players running faster and further in the second half. In another study, high carbohydrate eating/drinking tactics helped the players to make fewer errors.
Sweat losses of 1.0-2.5 litres over a 90-minute game in cool conditions and approximately 4 litres during hot conditions have been reported in some studies. However, the reported fluid intake of players is typically less than half of the sweat rate. We have been interested to monitor fluid losses and drinking patterns of AIS football players in training and in matches; in a variety of weather conditions. We found considerable variation between sweat rates and drinking rates of individual players - some drank well, but many needed encouragement. It has been suggested that fluid intake during competition is limited by the rules of the game, which only allow players to drink at half-time when they leave the pitch. However, our results show that players also become dehydrated at training sessions when these rules don't apply.
Session
Season
Sweat Losses Men (ml/hr)
Fluid Intake Men (ml/hr)
Sweat Losses Women (ml/hr)
Fluid Intake Women (ml/hr)
Game
Summer
1209 330
516 337
761 220
408 154
Winter
1027 267
361 195
Practice
Summer
985 320
429 312
814 244
395 154
Winter
746 259
311 257
Tips for better drinking during football are:
Drink well during warm up and half time breaks.
In hot weather especially, be creative in finding ways to grab a drink during halves. Some players leave their bottles around the side of the pitch and dash for a drink whenever there's a stoppage in play.
Drink sports drinks that encourage better fluid intake because of their taste, as well as supplying extra fuel for the match.
Use pre-and post-weighing activities to monitor fluid losses over the game and try to keep these under 1 kg.
Practice good drinking strategies in training sessions.
Post-Match Recovery
A team approach to recovery is the best way to ensure all players refuel and rehydrate immediately after matches. Organise to have suitable drinks and snacks available after the match so that everyone can enjoy the benefits. A post-match spread of sandwiches, soup, fruit, and carbohydrate-containing drinks (e.g. low-fat flavoured milk, fruit juice) at the club or a box of supplies in the bus on the way back from 'away' matches can get recovery off to a good start. See the Recovery Nutrition fact sheet (under the Competition and Training' section) for more information.
Alcohol Intake
There is a tendency in team sports to celebrate or commiserate match results with alcohol - and unfortunately this often means excessive amounts of alcohol.Alcohol acts a diuretic and may slow down the process of rehydration after the match. Despite what you may have heard about beer and carbohydrate-loading, alcoholic drinks are low in carbohydrate content and will not help replenish your muscle glycogen stores. Ideally, after exercise a footballer needs to rehydrate with water and other fluids, plus follow recovery strategies to refuel (with carbohydrate-rich foods and fluids), before having an alcoholic beverage. It is recommended to avoid any alcohol for 24 hours post-exercise if any soft-tissue injures or bruising has occurred. The injured athlete who consumes alcohol immediately after a match may cause extra swelling and bleeding and delay recovery.
Ronaldinho's Weight Loss Secrets
Our holiday in Montenegro obtained results exceeded the expectations of Ronaldinho. Rest, comfort has had, "he lug" also have the opportunity to access the charming supermodel Serbia, Sanja. Partly due to reputation as well as the mental ability to flirting, Ronaldinho did little difficulty in conquering Sanja. (Image: Ronaldinho & Sanja Brnovic)
Image laughs between them before the public was saying how intimate level. But not all. According to Ronaldinho, since you know Sanja, he began to pay more attention outside the body. So Ronaldinho is determined to force balance in the shortest time possible. Implement diet, exercise rigorously, Ronaldinho has obtained initial results. According to Daniele Tognaccini - fitness coach of AC Milan, Ronaldinho began decreasing excess weight. So thanks to the name Sanja Brnovic, Ronaldinho positive than in the pressure loss.
