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Sample menu for teenage athletes for a week. Simple nutrition rules for athletes. Eliminate alcohol and add water

Nutrition for athletes is targeted actions to calculate proteins, fats and carbohydrates to gain weight, maintain the energy-resource state of the body, and protect muscles from destruction. The diet involves the use of macro and microelements, sports nutrition. Calories are calculated using tables based on the nutritional value of the product and adjusted depending on body type and weight.

In the good old days of bodybuilding, in order to build large amounts of muscle, there was a stage of mass gain, in which not only muscle, unfortunately, was gained, but also fat in large quantities. Then there was a long stage, dietary nutrition of athletes in order to reduce body fat. This stage lasts a very long time, since fat disappears as long as it is deposited, but at the same time, muscle volumes still suffer, which also decrease. But using several methods, you can fool your metabolism, you can build muscle and burn fat at the same time. This will be a smarter approach to diet for athletes who want to gain quality muscle mass without spending a lot of time cutting.

Proper nutrition during training

First of all, you don’t need to eliminate glucose from your diet completely. It must be present in a small dose in order to maintain energy for muscle gain. The secret to building muscle and losing fat at the same time is maintaining proper blood sugar levels.
When you provide glucose to your body, your body burns it, using it as an energy source for high-intensity workouts. Typically, you get glucose from sugars and starches (carbohydrates) in your diet. The more carbohydrates you consume, the more glucose will be burned during your workout. This reduces the use of proteins (amino acids) from the muscles, preventing catabolism (muscle breakdown).
Choose low-fat carbohydrate sources. Certainly, important exactly how many calories you consume.

When you reduce your carbohydrate intake, your muscles burn glucose during exercise. This encourages your body to burn more fat, thereby saving any available glucose for those tissues that really need it (like the brain). Your body will use fat for energy. And you should too consume protein in large quantities, this is required to meet the needs of the muscles, preventing their wasting.

Problem with following a carbohydrate-restricted diet, the goal of losing body fat is that you are subject to “muscle depression syndrome.” As serious bodybuilders know, when you eat fewer carbohydrates, your muscles lose glycogen and water. This causes them to "deflate" - they become smaller, and muscle growth can come to a halt.

So, if you want to build or even just maintain muscle, you must maintain your glycogen levels. This means that you need to eat enough carbohydrates.

Proper nutrition for an athlete

First, determine the number of calories. Eat a minimum of 30 calories per kilogram of body weight.

Amount of carbohydrates: 3–4 g per kilogram of weight. The majority should be consumed from complex carbohydrates. The main sources of carbohydrates in a bodybuilder’s diet are:

• Brown rice, wheat, rice, buckwheat.
• Vegetables - broccoli, asparagus, corn, spinach.
• Fruits (grapefruit, blueberries, oranges, apples).

Eat More Protein: 2-3 g per kilogram of weight.
Protein sources:

• Chicken breasts, turkey, beef, veal, rabbit.
• Chicken and quail eggs.
• Low-fat dairy products (cottage cheese, yogurt, milk).
• Low-fat fish (tuna, pollock, hake).

Fats should be 1–2 g per kilogram of weight. You get them from animal products, or separately, a tablespoon of flaxseed oil and other unrefined types. Nuts and seeds are also a source of fat. They can be added to breakfast, and the oil can be taken on an empty stomach half an hour before meals.

This way, you'll be consuming no more than 10% of your calories as fat, possibly less. Because of this, you don't need to track your fat intake. If you consistently eat high protein in your diet, all you need to do is adjust your carbohydrate intake, looking in the mirror will tell you whether you need it or not.

Regarding nutrition before and after training, it is important calculate ratio BZHU for your weight, and divide it into 4-5 meals throughout the day. Your task is to saturate the body with long-lasting carbohydrates for energy and proteins, the same thing - you must close it, otherwise the muscles have nothing to increase in volume and they will simply collapse.

Menu for an athlete for a week

Regardless of whether it's a training day or a day off, example of pre-workout nutrition can be a full snack no later than 16.00. Example “after training” Suitable for a late or last meal.

Monday

1. Breakfast: oatmeal with 1 banana, 1 tbsp. l. raisins, 10–20 g walnuts; low-fat milk.
2. Snack: whole grain toast with turkey or chicken, low-fat cheese, 1 apple.
3. Lunch: chicken breast, baked potatoes, glass of milk, 1 fruit (peach).
4. Pre-workout: fruit smoothie (1 cup of fresh fruit and ½ cup of juice), cereal bar.
5. After training: protein shake with milk or cottage cheese, bread.

Tuesday

1. Breakfast: whole grain wheat porridge with low-fat milk and berries.
2. Snack: cottage cheese with honey and walnuts.
3. Lunch: beef steak, potatoes, asparagus, low-fat milk.
4. Before training: fruits or juices, cottage cheese.
5. Post-workout: low-fat yogurt, eggs, bread.

Wednesday

1. Breakfast: 2 whole eggs and 3 whites, whole grain bread, tomato, low-fat milk.
2. Snack: chicken salad, carrots, cucumber with balsamic vinegar, 1 fruit.
3. Lunch: cereals (buckwheat), baked fish, vegetable salad.
4. Before training: banana, glass of milk.
5. After training: rice, vegetable and seafood salad.

Thursday

1. Breakfast: oatmeal with milk, banana and raisins.
2. Snack: chicken or turkey meat, vegetable salad, 1 fruit (grapefruit, orange).
3. Lunch: rice with steamed fish, pineapple, a glass of low-fat milk.
4. Before training: banana, raisins.
5. After training: milk, cottage cheese (or).

Friday

1. Breakfast: wheat cereal with banana and milk.
2. Snack: salad with tuna and vegetables, 1 piece of fruit, low-fat yogurt.
3. Lunch: buckwheat with chicken, vegetables.
4. Before training: whole grain wheat porridge with fruit.
5. After training: kefir or fermented baked milk, eggs with vegetables and herbs.

Saturday

1. Breakfast: omelet of 2 whole eggs and 3 whites with vegetables, low-fat milk.
2. Snack: vegetable and seafood salad, 1 fruit (pineapple).
3. Lunch: boiled beef, rice, fresh vegetables.
4. Pre-workout: cereal bar, fruit salad.
5. After training: fish (hake, pollock) with vegetables, kefir.

Sunday

1. Breakfast: oatmeal with dried fruits, nuts, milk.
2. Snack: fruit, toast with low-fat cheese.
3. Lunch: brown rice with steamed vegetables.
4. Pre-workout: small bun with tofu cheese.
5. After training: eggs, meat with fresh vegetables, kefir.

Conclusion

Proper nutrition for athletes plays no less important role than the training itself. How you complete your workout depends on what you eat. But also post-workout nutrition, you won't progress in height if your diet lacks nutrients. Nutrition for muscle gain should be high in calories, primarily carbohydrates. During the period of drying, or simply losing weight, carbohydrates are significantly removed, which leads to a calorie deficit, therefore, the body takes energy from subcutaneous fat. Therefore, a lot depends on the athlete’s menu, the wrong diet can only harm you. Set goals and approach them correctly.

The effectiveness of sports activities depends not only on the intensity of training and exercise regimen, but also on nutrition.

With an incorrectly organized diet, athletes are unable to achieve the desired results.

To create the correct menu for a man or woman who is actively involved in sports, you will need to take into account many factors.

The basics of a proper and balanced diet when playing sports

Regardless of what kind of sport a person plays, what age and gender he is, there are a number of simple principles developed for creating a sports diet. They are based on the principles of healthy eating:

1. Hunger is contraindicated during physical activity. When fasting, the body begins to break down muscle proteins first, which inevitably leads to a loss of muscle mass and, accordingly, a deterioration in training productivity.
2. Sports mode eliminates rushed eating. When eating too quickly, a person does not feel full and is prone to overeating.
3. When playing sports, you need high-quality natural products.

The principles of healthy eating listed above are suitable for all people, regardless of the intensity of physical activity and involvement in sports.

Three rules for creating a sports diet for every day

When developing an optimal sports diet, you must adhere to three basic rules:

1. Complete exclusion of alcohol. Sufficient water intake.
2. Clearly.
3. Sufficient amount of vitamins and microelements.

These rules are followed by all nutritionists and nutritionists.

Eliminate alcohol and add water

Alcohol is contraindicated during sports activities, since it negates all the athlete’s efforts to build muscle mass. When drinking alcohol, a number of processes occur in the body that interfere with the absorption of proteins:

1. Blocking the breakdown of protein into amino acids. As a result of this process, the muscles do not receive nutrition.
2. Removing water from the body. Without water, chemical and metabolic processes in the body, including the absorption of proteins, are impossible. When dehydrated, protein synthesis slows down or stops altogether.
3. Blocking the energy generation process. When drinking alcohol, most of the energy is spent on breaking down alcohol and removing its breakdown products.

Drinking alcoholic beverages is contraindicated when playing sports, as alcohol has a detrimental effect on the heart, liver and kidneys. Since these organs receive increased stress during training, alcohol can provoke serious disruptions in their functioning. .

Proper drinking regime during sports involves drinking clean drinking water. Its amount does not include liquids consumed by humans, for example:

• coffee;
• soups;
• fruit or vegetable juices;
• cold drinks.

When calculating the total amount of water consumed by an athlete, the drinks listed above are not taken into account.

The table shows the approximate amount of water an athlete needs before, after and during training.

1. Water with a little lemon juice is refreshing during exercise, invigorating and quenches thirst.
2. When training for more than 1 hour, the athlete requires special drinks containing electrolytes. They maintain an optimal level of water balance in the body.
3. Training excludes the use of energy drinks. They increase the load on the heart and blood vessels.
4. Tea and coffee are not recommended before starting classes. You can drink them no later than half an hour before the start of your workout.

With proper drinking regimen, the effectiveness of training increases.

Healthy proteins, fats and carbohydrates

Any menu, including a sports menu, consists of three main components - proteins, fats and carbohydrates. A balanced ratio of these components is the key to successful training.

The main source of energy for the body is carbohydrates. They are divided into simple, that is, monosaccharides, and complex, that is, polysaccharides. When simple carbohydrates are broken down, blood sugar levels rise very quickly and fall just as quickly, resulting in a feeling of hunger.

When complex carbohydrates are broken down, blood sugar increases gradually. It is complex carbohydrates that provide sufficient energy during physical activity.

The table shows sources of simple and complex carbohydrates.

Important! Before sports activities, you should consume complex carbohydrates in order to have enough strength. After training, it is recommended to consume a small amount of simple carbohydrates to quickly replenish your strength.

Proteins are the building blocks of the body. This is a mandatory and indispensable component of sports nutrition. Sources of protein are meat, fish, seafood, eggs, dairy products.

Important! With increased physical activity, you need to consume approximately 1.5 grams of protein per 1 kilogram of body weight.

Fats are an important component of a healthy every day menu. The recommendation to stop using them is completely wrong. A certain amount of healthy fats is critical to your diet. You need to consume approximately 0.5 grams of healthy fats per 1 kilogram of body weight.

Fats are divided into two groups:

1. Saturated. Harmful, slowing down metabolic processes, provoking the formation of cholesterol plaques in blood vessels.
2. Unsaturated. Healthy fats. Necessary for the synthesis of hormones, muscle mass growth, and normal functioning of the immune system.

The table shows sources of saturated and unsaturated fats.

Important! The optimal amount of fat in the diet is no more than 20% of calories.

Vitamins and microelements

To quickly increase muscle mass, you need to include a sufficient amount of vitamins in your diet. Vitamins are active substances that are not produced by the body on its own, but without which all organs and systems suffer.

The table provides a list of the main vitamins that are essential in proper nutrition (including in the diet for active sports), as well as their sources.

Minerals are also indispensable in sports nutrition. The following minerals are important for those involved in physical activity:

• sodium and potassium, which regulate the amount of water in the body and normalize blood pressure;
• magnesium, responsible for endurance and stress resistance;
• calcium, which is involved in the process of muscle growth;
• iron, which regulates hemoglobin levels.

Important! A large number of vitamin and mineral complexes have been developed for athletes. You can use them on the recommendation of a doctor. An excess of vitamins and minerals can negatively affect organ function.

The importance of proper nutrition for an athlete

When playing sports professionally or semi-professionally, it is necessary to remember that nutrition makes up 80% of success, while the remaining 20% ​​depends on physical activity and a properly designed training regimen.

Since during intense physical activity the body needs an increased amount of energy, the athlete’s diet must be sufficiently high in calories so that he does not experience a loss of strength.

Regardless of what sport a person engages in, there are a number of nutritional requirements:

• the number of calories corresponding to the load;
• a sufficient amount of nutrients and water;
• the use of dietary supplements to enhance metabolic processes;
• a clearly planned menu that corresponds to the athlete’s goals, for example, gaining or losing muscle mass, reducing the amount of fat in the body, in professional language called cutting, etc.

Important! When compiling an adequate diet for professionals, taking into account all factors, it is necessary to contact a sports nutrition specialist.

What foods should you exclude?

Nutrition for athletes requires the exclusion of junk food. This includes all processed food, for example, prepared meat products, sausages, fast food. It is important to give preference to natural foods - lean meat, dairy products, vegetables. Particular attention is paid to the method of cooking - frying in oil or deep fat is excluded.

Is calorie content important when choosing healthy foods?

When playing sports, you need to consider your calorie expenditure. Insufficient calories lead to exhaustion of the body, while too many calories contribute to the gain of fat mass. When compiling calorie intake, the following factors should be taken into account:

• body mass;
• kind of sport;
• level of physical activity;
• age;

Important! It is necessary to increase the caloric content of the diet mainly through protein dishes.

When selecting sports nutrition, it is necessary to focus on the athlete’s well-being, fluctuations in his weight and the ratio of muscle to fat in the body.

When playing sports, it is important to eat according to the regime

Sports nutrition implies a strict regime. Since split meals 4-5 times a day seem optimal, meal times should be strictly determined in accordance with training.

A sports diet is nourishing and... It has been found that people who skip their morning meals reduce the effectiveness of their training due to impaired metabolism. Eating in the morning “starts” metabolic processes in the body and gives a person energy for exercise.

Diet features

Athletes' nutrition varies depending on their body type. Its calorie needs, as well as the proportions of its diet, depend on this.

For people with different body types

All people, regardless of gender, are divided into the following groups:

• a mesomorph with an athletic build needs to maintain optimal weight;
• ectomorph, prone to thinness, needs to gain weight;
• an endomorph prone to obesity needs to lose weight.

Each of these types must follow specific nutritional guidelines.

Body type	Mesomorph (increase in calories)	Ectomorph (increase in calories)	Endomorph (calorie reduction)
Diet proportions	protein – 35-45%; fats – 25-30%; carbohydrates – 40-45%.	protein – 25%; fats – 15-20%; carbohydrates – 50-60%.	protein – 50-60%; fats – 10-15%; carbohydrates – 30-35%.
	beef; eggs; fish; turkey; chicken.	meat; fish; fruits; sweets – in moderation.	lean meat; lean fish; vegetables; whole grain cereals.
Nutrition tips	Consumption of fish oil, flaxseed oil, nuts.	Increase calorie content by 500-600 kcal.	Avoid eating simple carbohydrates.

The table presents the basic rules of nutrition by body type, depending on the goals of sports activities.

For gaining muscle mass

People belonging to the mesomorphic and ectomorphic types, during sports activities, need to gain body weight due to the increase in muscle tissue. They need to increase their caloric intake by consuming proteins, fats and carbohydrates in strict proportions.

For weight loss and burning subcutaneous fat

Endomorphs, who, as a rule, have excess body weight, need its qualitative reduction, which will occur due to fat, not muscle tissue. People with a similar body structure need to reduce their overall caloric intake.

The proportions of reducing the consumption of proteins, fats and carbohydrates are given as percentages in the table. It also provides recommendations for choosing products for people with an endomorphic body type.

Proper nutrition and exercise give amazing results for endomorphs when losing weight. At the same time, it is the balance of substances in the diet that is important with a general reduction in caloric content of food. To further stimulate fat burning, protein and other diets are used.

Depending on the body type, the consumption of certain products is regulated, the diet is adjusted, thus reducing or gaining body weight.

Sample sports menu for the week: recipes for every day

Sample sports menus for men and women have been developed. If you follow these recommendations, you can quickly get into the desired shape.

Proper diet for men

An approximate weekly diet for men with weight loss and active sports is given in the table.

Day	Breakfast	Snack	Dinner	Afternoon snack	Dinner
		Cottage cheese/yogurt.	Soup, steamed fish, salad.	Orange/apple.	Chicken breast, vegetables.
W	Eggs, mushrooms, cheese.	2 apples.	Borsch, boiled beef.	Yogurt, apples.	Steamed liver, vegetables.
Wed	Oatmeal, 1 pear.	Tuna, tomatoes, greens.		Fresh juice.	Baked salmon, vegetables.
Thu	Eggs, cheese, herbs, coffee/tea.	Cottage cheese.	Chicken breast, vegetables, berries.	1 fruit.	Boiled meat, vegetables.
Fri	Yogurt, banana, berries.	Cheese cheese, nuts.	Turkey, vegetables.	Cottage cheese, berries.
Sat	Eggs, greens, tea.	Feta cheese, vegetables.	Chicken, vegetables.	Yogurt, apple.	Steamed wild rice, shrimp.
Sun	Oatmeal, tea, honey.	2 oranges/apples.		Cheese cheese, nuts.	Stewed liver, vegetables.

When creating an individual diet for sports, it is necessary to adjust the amount of products based on individual indicators.

Preferred dishes for girls

An approximate weekly diet for women is presented in the table.

Day	Breakfast	Snack	Dinner	Afternoon snack	Dinner
	Eggs, oatmeal with water, dried fruits.	Kefir, banana.	Chicken breast, buckwheat, vegetables.	Cheese/ham, vegetables.	Steamed beef, vegetables.
W	Muesli, milk, coffee/tea.	Cottage cheese/yogurt.	Vegetable soup, buckwheat, chicken breast.	1 fruit.	Cottage cheese, berries.
Wed	Eggs, banana, coffee.	Cottage cheese, dried fruits.	Borsch, beef.	Cheese cheese, green vegetables.	Steamed brown rice, vegetables, tea, honey.
Thu	Buckwheat, dried fruits, coffee/tea, honey.	Cheese cheese, nuts.	Turkey, vegetables.	1 apple.	Baked salmon, vegetables.
Fri	Oatmeal, berries, coffee, honey.	Tuna, tomatoes, greens.	Steamed chicken, vegetables, dried fruits.	Cheese, herbs, tomatoes.	Steamed brown rice, shrimp.
Sat	Eggs, cheese, herbs, coffee/tea.	1 banana.	Borsch, boiled beef.	Cottage cheese, berries.	Baked beef, mushrooms, vegetables.
Sun	Eggs, greens, whole grain bread, tea/coffee, honey.	1 apple.	Soup, steamed fish, salad.	Yogurt, apple.	Stewed turkey breast, tomatoes, herbs.

The set of correct menu products for girls listed in the table can be prepared in the form of salads, or resort to various cooking methods, except for frying.

There are many successful and famous athletes whose knowledge of healthy eating is reflected in their athletic success. Having extensive training experience, they willingly share advice with novice athletes.

Bodybuilder Helmut Strebl

Helmut Strebl, a famous bodybuilder, model and trainer, advises adhering to the following principles in sports nutrition:

• 5-6 meals a day;
• low fat content in the diet;
• only complex carbohydrates.

An approximate diet of proper nutrition by G. Strebl for every day when playing sports is presented in the table with the menu. It contains foods and supplements for each of the 6 meals.

Important! Before following the presented sports diet, you should consult a doctor, since such a strict sports regimen and intense training can significantly harm your health.

Fitness model Alice Matos

Famous Brazilian fitness model, athlete and social media star, Alice Matos follows the principle of eating five meals a day. Its approximate menu is given in the table.

The model advises eating no later than 7 pm and making sure there are enough vitamins and minerals in your diet.

Fighter Fedor Emelianenko

The famous Russian wrestler, Fedor Emelianenko, has a special opinion on how to eat properly when playing sports. He believes that an athlete should eat regular foods and maintain a normal, sensible diet.

The wrestler does not consider it necessary to use special cocktails and mixtures. The only supplements he introduces into the diet are vitamin and mineral complexes. In his opinion, everyone can determine for themselves how to eat properly when playing sports.

How to start eating healthy and exercising at home

When switching to proper nutrition and sports regimen, you must follow two basic rules:

• gradualism;
• positive attitude.

It is impossible to force yourself to start leading a healthy lifestyle right away - it will take at least a month to form good habits.

It is necessary to motivate and praise yourself for every achievement, no matter how small. Then the transition to a sports diet will become easy, enjoyable and will benefit the body.

Useful video

See what an athlete's diet should be:

Main conclusions

Sports mode requires strict adherence to the regime.

When switching to a new diet, it is necessary to take into account both general and individual factors so as not to harm your health.

We should not forget about the drinking regime, as well as taking sufficient amounts of vitamins and minerals.

When switching to a new type of diet, it is necessary to consult with a specialist to develop an optimal diet, taking into account all individual characteristics.

It's no secret that athletes eat differently. They have their own diet, diet, and even the athletes’ menu is different from everyone else. But what specific athletes’ weekly menu should be is known to few; these are mostly experienced athletes who have tried many diets in their own skin.

You should immediately exclude any fried foods and fast food from your diet. You will also have to slightly reduce your intake of starchy vegetables and baked goods.

The nutrition of athletes is very specific. It must be clearly planned and calculated according to the percentage of the main organic substances - proteins, carbohydrates and fats (35/55/10). For representatives of different sports, the ratio may vary slightly.

You need to eat 5-6 times a day, and 4 of them should be substantial, and the remaining 2 should be at the level of an average snack.

Vegetables and fruits should make up at least half of everything eaten. Food should be varied, steamed or boiled and arouse appetite.

You shouldn’t forget about sports supplements, but you shouldn’t overload your liver with excessive protein intake either.

A healthy weekly diet should also include low-fat dairy products, cereals and cereals, low-fat fish, nuts, and meat. All this can be combined and created for yourself a personal menu.

Products must always be fresh. You need to buy them and plan your meals for each of the seven days in advance - so that there are no problems or hiccups.

Eat carbohydrate foods mainly before lunch, and then gradually increase protein foods, although you don’t need to completely eliminate both.

Morning meals should be slightly larger than evening meals in portion sizes.

This weekly menu is approximate and can be adjusted at your discretion, adding something to it, for example, bread, or subtracting it.

How does proper nutrition for athletes differ from regular nutrition and what is its importance? This is the main question that requires an answer before considering the principles and the regime itself. The main difference between a sports diet and a regular diet is the need for a large amount of energy to withstand loads and protein for the development of muscle mass.

A complex training regimen puts a serious strain on the body; if it does not receive the required amount of energy, the body will simply exhaust its own reserves and become overtired. Under no circumstances should such results be allowed, which is why special nutritional regimens have been developed for athletes, and they will be slightly different for women and men. So, let's figure it out.

3,000 to 6,000 calories per day, for men - from 3,500 to 6,500 calories.

At the same time, if we take into account the most intense exercise, for example, marathon running or long-distance cycling, the required daily calorie intake can increase by another 1-2 thousand calories. Otherwise, on rest days, when there are no training sessions and no competitions, the daily caloric intake is reduced to 3,000.

From all the above data, the first principle of sports nutrition follows: eat according to your needs. What does it mean? Determine your nutrition goals and exercise level. You need to eat based on the goals you are pursuing: you need to gain weight - eat more protein; If you expect heavy loads, add more carbohydrates. In addition, each sport has its own daily calorie allowance.

This is the second law of sports nutrition. Poisons here mean: alcohol, sugar and mushrooms. It is advisable to exclude them altogether, but if this is not possible, minimal doses are allowed. With alcohol everything is clear. Sugar is a product that is of little benefit to the body, especially in the form that we know. White sand is a product of chemical production; there is no benefit to it, except perhaps for taste. But the harm is significant: sugar washes calcium from the body, which is the main building material of bone tissue. As for mushrooms, this is a useless product. They take a very long time to digest, and enormous resources are spent on their processing.

Meals should be frequent, every two hours. Eat only during certain hours: from 6 am to 6 pm. The rest of the time, the gastrointestinal tract organs fall asleep, and the digestion and absorption of food slows down 2-3 times. Thus, you will have to eat in accordance with the principles of proper nutrition for athletes 5-6 times a day within strictly defined 12 hours.

Be less nervous. A bad mood and widespread negativity do not lead to good things; even food is not digested as we would like. In addition, when you are nervous, you want to eat, and eating irregularly is not the best practice for an athlete.

For proper nutrition during physical activity, you should exclude:

• Fried foods. At the same time, it doesn’t matter what it is, meat or vegetables, any fried foods are a priori not healthy;
• Fast food. Forget about convenience foods and fast food restaurants;
• Chips, croutons and other snacks;
• Unnatural juices and drinks containing sugar and its substitutes.

Reduce your intake:

• Bakery products. It is advisable to leave only bran bread in the diet;
• Starchy vegetables. At a minimum, you will have to give up potatoes and replace them with healthy cereals.

Remember that sports nutrition is quite specific; it is very important to maintain the correct ratio of organic substances: fats - 10%, proteins - 35% and carbohydrates - 55%. It is advisable that fruits and vegetables take priority in the diet; there should be about half of them. Remember also about the quality of ingredients for cooking. Don't forget about supplements for athletes, but don't overdo it, use them in moderation so as not to put extra stress on the liver.

Be sure to include in your diet:

• Dairy products with fat content up to 5%;
• Cereals and porridges: buckwheat, rice, oatmeal, millet, pearl barley and so on;
• Low-fat fish: cod, pike perch, asp, pollock, mullet, pike;
• Nuts;
• Dietary meat: skinless chicken, beef, rabbit, turkey.

The diet is practically unlimited, the main thing is to build the menu correctly.

The main difference in nutrition for male athletes is the daily intake of basic organic substances. So, for men, food for the day should contain:

• 3,500-6,500 calories during intense training periods and up to 3,500 calories during rest periods;
• 154-174 g protein;
• 145-177 g fat;
• Carbohydrates – 9-10 g per kg of athlete’s weight. Of these, 65% are complex and 35 are simple.

A proper nutrition regimen for beginning athletes may include a smaller amount of organic substances, but with a gradual increase in loads, it should reach the specified values.

The athlete’s menu consists of the same products, which alternate throughout the week. Let's give a diet for 3 days. Days can be swapped, other products of equal energy value and organic matter content can be added.

First day:

• Breakfast - oatmeal cooked in milk with dried fruits or candied fruits and nuts, a glass of low-fat yogurt, 2 hard-boiled eggs;
• The first snack is a couple of bananas and a glass of kefir;
• Lunch – boil or steam chicken breast, a plate of buckwheat and a salad dressed with a spoon of olive oil, a glass of freshly squeezed juice;
• Afternoon snack – a sandwich of bran bread, chicken ham with a piece of cheese, washed down with a glass of milk
• Dinner – beef chop, vegetable stew and juice.

Second day:

• Breakfast – 2 hard-boiled eggs + muesli with milk as a side dish;
• The first snack is a glass of kefir and a sandwich of bran bread and chicken ham;
• Lunch – pureed vegetable soup, for the main course – a plate of buckwheat and a chicken chop + a glass of milk;
• Afternoon snack – a couple of apples and yogurt;
• Dinner - boiled chicken breast, vegetable stew, banana and a glass of juice.

The third day:

• The first meal is an omelet of 3 eggs, a banana and a glass of juice;
• The first snack is a plate of cottage cheese with dried fruits, washed down with yogurt;
• Lunch – a plate of borscht, pilaf with beef and a cup of tea;
• Afternoon snack – fruit salad with yogurt-based dressing;
• Dinner – chicken breast, low-starch vegetable salad, glass of juice.

For girls actively involved in sports, the daily diet should contain:

• Calories – 3,000-6,000;
• Proteins – 135-158;
• Fats – 130-160;
• Carbohydrates, the same indicator: 9-10 g per kg of weight.

An approximate diet for 3 days would be as follows:

First day:

• Breakfast - a boiled egg, a plate of oatmeal, a couple of spoons of cottage cheese and a glass of juice;
• The first snack is a fruit salad dressed with yogurt;
• Lunch – a portion of rice, boiled chicken breast, a glass of milk;
• Afternoon snack – vegetable salad;
• Dinner – steamed fish with soy sauce + vegetable lard and a glass of juice.

Second day:

• Breakfast – muesli with milk + apple;
• The first snack is a cup of cottage cheese and a glass of vegetable juice;
• Lunch – buckwheat with beef goulash and orange;
• Afternoon snack – fruit salad or a couple of fruits with yogurt;
• Dinner – beans and boiled low-fat fish;

The third day:

• The first meal is an omelet of 2-3 eggs and a glass of juice;
• The first snack is a plate of rice with milk and dried fruits;
• Lunch – Boiled turkey with buckwheat and a glass of vegetable juice;
• Afternoon snack – Greek salad;
• Dinner – boiled chicken breast and salad.

Remember that proper nutrition for athletes is a diet that is only suitable for people who regularly engage in sports; if you are not in this category, choose a different diet.

People who play sports or lead an active lifestyle need special nutrition. Nutrition for athletes should contain more nutrients, vitamins, carbohydrates, proteins, and fats. You need to maintain enough calories each day to ensure your workouts are successful and you achieve the results you want. The body is often overloaded during training and needs to be supplied with energy, so your menu should be balanced and varied to have a good appetite every day. Proper nutrition for athletes is not complicated, and preparing meals is quite simple. Below you will find out the main tips and menu for the whole week when playing sports.

To achieve good results, men and girls need to maintain proper loads during training, recover well and eat well every day. You should go to training in a good mood and be energized.

A proper diet for an athlete does the following in the body:

1. Activates and normalizes metabolic processes in the athlete’s body for muscle growth and the recovery process.
2. Provides the athlete with all the necessary microelements, vitamins and calories.
3. Regulates weight (after all, different sports uniforms are needed at different times of the year)

During various sports exercises, the body expends a large amount of energy. Energy is spent on maintaining the functioning of the heart, breathing, and digestion. If you eat poorly before training, then the body is exhausted, which has a very bad effect on the health of athletes. That is why it is so important for men and girls who visit gyms and perform various sports exercises to eat properly and balanced.

Your menu should consist of healthy and fresh foods; it is advisable to avoid processed foods and other unhealthy foods.

An individual menu must be drawn up for each athlete, taking into account age, weight, physical activity, training intensity, goals and objectives. But the principles of nutrition are the same for everyone. Each meal should contain a balanced amount of proteins, fats and carbohydrates.

The formula for calculating components for an athlete is as follows:

• Proteins – 30-35%
• Fats – 10-20%
• Carbohydrates – 50-60%

You need 2-2.5 grams of protein per 1 kg of your weight, 0.5 g of fat per 1 kg, 4-7 g of carbohydrates per 1 kg during the period of gaining muscle mass, and 2 g during the period of burning subcutaneous fat. If you are preparing for a competition or want to reach peak fitness, then carbohydrates are reduced to 0.5-1 grams per 1 kg of your weight for 1 month.

Let's look at 2 examples, for a man and a girl:

1. A man weighs 70 kg and his daily requirement is as follows: proteins 140 g, fats 35 g, carbohydrates for maintaining weight 210 g, for weight gain 280-490 g, and for burning fat 140 g. Calculate calories yourself, 1 gram of protein and carbohydrate is equal 4 kcal, and 1 gram of fat is equal to 9 calories. If protein is 140 g, fat is 35 g, carbohydrates are 280 g, then this is approximately 2000 calories per day for a 70 kg athlete to stay in the weight category.
2. The girl is 50 kg and the goal is to stay in the weight category, give her muscles elasticity and burn subcutaneous fat. Then the following numbers: proteins 60-80 grams, fats 25 grams, carbohydrates 100-150 grams.

Eat small portions every 3-4 hours. Last meal 3-4 hours before bedtime. Drink 200 ml of water 10-20 minutes before meals. You should not drink clean water during a meal or immediately after. Divide your entire daily diet into 4-5 meals.

The diet is suitable for men and girls. Depending on your goals, increase or decrease the calorie content of your diet due to carbohydrates (add or remove dishes from the menu).

Leave proteins at 1.5-2 grams per 1 kilogram of body weight, and fats at 0.5 grams per 1 kilogram.

Monday

1. Breakfast – porridge with milk with dried apricots, 1-3 boiled eggs, milk 0-1%
2. Second breakfast – 1-3 bananas, apple, yogurt 0-1%
3. Lunch – chicken with noodles, salad with pumpkin and tomatoes, tea
4. Afternoon snack – sandwich with low-fat cheese and milk 0-1%
5. Dinner – chopped vegetables, chicken chop, kefir 0-1%

Tuesday

1. Breakfast – muesli with milk, 1-3 eggs, vegetable juice
2. Second breakfast – cottage cheese 0-2% with sour cream 5-10%, pear
3. Lunch – borscht, zrazy with cheese and tomatoes, tea
4. Afternoon snack – chopped tomatoes with herbs and olive oil, juice
5. Dinner – Greek salad, fish cutlets, cocoa

Wednesday

1. Breakfast – potatoes with fish, milk 0-1%
2. Second breakfast – pancakes with butter or cottage cheese 0-2%, low-fat sour cream, milk 0-1%
3. Lunch – Fish soup, cucumber, tomato, chicken fillet, fruit juice
4. Afternoon snack – orange, natural yoghurt 0-1%
5. Dinner – vinaigrette, chicken wings, vegetable juice

Thursday

1. Breakfast – omelet with herbs and tomatoes, lean pork, milk 0-1%
2. Second breakfast – cheesecakes with milk 0-1%
3. Lunch – salad of cucumbers, tomatoes, cabbage, herbs with sunflower oil, chicken cutlets, compote
4. Afternoon snack – natural yoghurt 0-1% with banana
5. Dinner – fish cutlets with buckwheat, Caesar salad, cocoa

Friday

1. Breakfast – dumplings with sour cream 5-10%, low-fat cheese, green tea
2. Second breakfast – cheesecakes with raisins, cocoa with milk 0-1%
3. Lunch – pea soup, chicken fillet, tea
4. Afternoon snack – oatmeal cookies with milk
5. Dinner – vegetable stew, rice and lean pork, compote

Saturday

1. Breakfast – dumplings with cottage cheese, cucumber, tomato, cocoa
2. Second breakfast – 0-1% yoghurt with cookies and banana
3. Lunch – soup with meatballs, Greek salad
4. Afternoon snack – omelet with cheese and tomatoes, juice
5. Dinner – eggplant stuffed with rice, steamed fish, black tea

Sunday

1. Breakfast – a sandwich of Borodino bread, cucumber, tomato, chicken, juice
2. Second breakfast – cottage cheese 0-2% with low-fat sour cream, milk 0-1%
3. Lunch – chicken fillet with pearl barley porridge, vegetables, tea
4. Afternoon snack – milk 0-1% a couple of glasses
5. Dinner – fried zucchini, salad, buckwheat, fish, tea

Proper nutrition for athletes is the key to success and athletic achievements. The basics of rational nutrition help you create a menu for the week and for every day. The diet of athletes should help prepare for competitions and restore strength after performances. Selection of nutrition is impossible without knowledge of physiology and dietetics.

The rules of a balanced diet are important for maintaining not only athletic fitness, but also health. The products must be of high quality, in sufficient quantity, the diet and the percentage of absorption of the food eaten must be established. Proper nutrition takes into account the recommendations of a balanced diet and leads athletes to a specific goal.

• We recommend reading: sports nutrition for losing weight and gaining muscle mass

Without proper nutrition, you cannot achieve the required physical shape. Nutrition helps you reach maximum energy levels in competitions and quickly recover after them.

To achieve your goals, you need to start with a food diary. Without painstaking work on counting calories received and spent, analyzing the quantitative components of food consumed and one’s own well-being and performance, it is impossible to advance in creating a menu.

There are different types of physical activity for athletes:

• With minimal load (chess, checkers);
• With significant but short-term loads (sprinting, fencing, equestrianism);
• With prolonged and intense exercise (wrestling, swimming, sports games);

Let's look at the nutrition of athletes involved in strength training. These are workouts with long and intense loads.

Proper nutrition - six meals a day. At the same time, the athlete is provided with a constant flow of energy, he is not able to overeat, and food is absorbed much more fully. Seven meals a day are considered optimal. But you should first get used to six meals.

Athletes with a large volume of food consumption lack essential vitamins and microelements. This deficiency can be eliminated either by daily consumption of 400 grams of vegetables and 500 grams of fruits and berries, or by vitamin complexes.

It is important to maintain a weight balance between carbohydrates and proteins in a 2:1 ratio. Drink at least 2 liters of water per day. You should drink before meals or an hour after it. Before your first breakfast, drink a glass of water with squeezed lemon juice. This will help the body cleanse itself of harmful metabolic products much more effectively.

• First breakfast: protein shake made from highly purified hydrolyzed whey protein isolate. This cocktail is digestible in 15 minutes. You can drink a glass of fruit or vegetable juice instead of a cocktail.

The first breakfast should launch metabolic processes in the body. Before it, do a morning jog or light exercise, and take a contrast shower. In the first half of the day, the main volume of carbohydrates and proteins is consumed in the menu. These energy providers will start the work of the whole body. If the diet is followed, the athlete does not feel hungry.

• Second breakfast: a portion of oatmeal porridge, an omelet of 4 eggs, 2 slices of bread, 1 fruit, a multivitamin tablet.

At this time, you should have a thorough snack. The amount of food is the same as at lunch. In the first half of the day, the athlete can afford those foods that are prohibited for dinner, for example, fruits can be included in the menu. You can replace a multivitamin tablet with a glass of milk.

• Lunch: 150 grams of veal (any lean meat), 300 grams of rice, 100 grams of fresh vegetables.

Second solid meal. Fruits are no longer consumed as natural sweets after lunch.

• Afternoon snack: a portion of oatmeal, a glass of milk.

The main difficulty in organizing an afternoon snack is the ability to find time for it and prepare the necessary products in advance. The way out of this situation is to develop a conditioned reflex to fractional meals.

• Dinner: 200 g turkey breast, 300 g boiled potatoes, 100 g vegetables.

Dinner must be no later than 18.00. Although many nutritionists do not agree with this statement and allow dinner 2 hours before bedtime. But physiology dictates its own laws. The human digestive system does not work around the clock; it needs time to digest food and rest. Therefore, after 18.00, the hormones responsible for the absorption of food cease to be produced. If an athlete follows the natural cycles of his own body, the health benefits will be greater.

• Evening snack: a glass of kefir or 4 eggs.

A small snack is designed not so much to suppress hunger as to ensure an even supply of nutrients throughout the day. A glass of kefir at night is a classic of Soviet nutrition. Considering the amount of nutrition research being done at the time, there is no need to reinvent the wheel. It's better to follow good advice.

The weekly menu is designed so that the athlete does not go beyond getting enough calories. The range of products should be as diverse as possible. Natural products form the basis of the menu of a person who cares about their health. Creating a menu for the week will help you make the necessary purchases in advance. There will be no need to cook anything in haste.

It is convenient to use the list of dishes for the week posted in the kitchen and follow the proven recommendations. By repeating this technique for a month, you can consolidate the habit of rational and planned nutrition, moving away from the chaos in this matter.

In weight ratio, carbohydrates are consumed twice as much as proteins. They eat at least 1 kg of vegetables, fruits and berries per day, and another 0.5 kg of cereal and bread. Then they eat 700-800 grams of protein food per day. This diet is 3500 kilocalories. Eggs, bread, cheese, milk, cottage cheese, and meat are consumed daily. You can diversify your diet by including different types of meat: chicken, turkey, rabbit, veal, game. Athletes should also eat cereals and vegetables every day. Variety in the menu is achieved by eating porridges: oatmeal, rice, buckwheat, corn, millet. Amaranth grains, spelled cereals and other forgotten grains are now available.

Under increased loads, athletes lack biologically active substances in their diet, which necessitates the need to take vitamins and proteins. However, many people neglect the variety of vegetables. Instead of constantly eating a potato side dish, try making a side dish of five types of cabbage, parsnips, turnips, Jerusalem artichoke, scorzonera, oat root, chufa, stachis, artichokes, green beans, and beans. Zucchini, eggplant, carrots, wild garlic - this brings novelty and variety. The composition of vegetables is rich in nutrients, vitamins, and microelements, which is what is required in nutrition.

A professional athlete does not think about creating a menu. It is serviced by specialists who deal with this. However, it is also necessary for a sports professional to know the rules of rational nutrition.

Proper nutrition for athletes is a headache not only for themselves, but also for coaches and even nutrition institutes. Every outstanding athlete contributes part of his experience to this science. The nature of nutrition and the composition of familiar foods are changing. Competition rules are changing. The results become faster, higher, stronger. The person remains the same. And in order not to part with his health for the sake of results, the athlete must thoroughly know and use the rules of proper nutrition.

Pear dishes are not only tasty, but also healthy, as these fruits are rich in various vitamins and minerals, thanks to which you can not only lose weight, but also significantly improve your health (if consumed regularly).

Exercises for flat feet

Flatfoot is a deformation (change in shape) of a person’s foot under the influence of various factors (lack or excess of load on the legs, excess weight, injury, walking in uncomfortable shoes for a long period of time, etc.), and flatfoot can also be inherited (approximately 3% of people get this disease from their parents).

How to lose weight over the summer

There are two types of women - some lose weight by summer, and others lose weight over the summer. Moreover, it is the latter who act most correctly, because losing extra pounds on hot, sultry days is much easier - the appetite is reduced, there is plenty of fruits and vegetables.

Protein shake after workout

The most effective and correct way to restore energy after an intense workout is a protein shake or gainer. How they differ, which one to choose, when to use them and how to prepare such a drink at home - we tell you in our material.

Color therapy for weight loss

Color therapy is considered one of the most effective auxiliary techniques for weight loss and more. The energy emanating from each color is unique, so color can not only affect weight loss, but also create the right mood, and also help cope with various ailments (both psychological and physical).

Benefits of Burpee Exercise

Burpee is a fast-paced workout that combines a special sequence of actions. We can say that this is one exercise that involves the entire muscle group. Burpees were originally invented to test military personnel's endurance; due to the effectiveness of this exercise, a large number of fitness instructors included it in their programs.

A set of exercises to develop speed

A set of exercises for developing speed is suitable even for beginners; the main thing is to properly control the course of your actions and correctly distribute the load. If you want to increase your speed performance, then this complex will help you with this!

Is it possible to build muscle after 40?

If you look at those bodybuilders who are now training young people, but still participate in competitions, you will be surprised to find that many are already well over 40. However, many 20-year-old guys can envy their shape, and girls and women dream to be in their arms. But they have been playing sports all their lives and now, in fact, they are just keeping fit. Is it possible to build muscle after 40 years if you have never done it? Or was it a very long time ago? We will give the answer right away - it is possible.

Sprinting and its benefits

Movement is life. Running itself is very useful; there are quite a few varieties of running. Today we will talk about sprinting and its benefits. Many people don’t even think that running short distances in the shortest possible time brings enormous benefits to a person, especially to those who are involved in fitness and are well physically prepared.

A sports diet is a complete diet developed for people actively involved in various sports. The sports diet menu should include a sufficient amount of carbohydrates, proteins, fats, vitamins and microelements necessary not only to maintain the body’s vital functions, but also to provide it with energy during various physical activities.

When creating a sports diet, you should take into account the increased consumption of water, proteins and carbohydrates with increasing physical activity.

The sports diet should provide the body with:

• Carbohydrates for extra energy. The norm is 5-10 g/kg of athlete’s weight, depending on gender, age, type of sport;
• Proteins (proteins) to maintain muscle mass and restore damaged tissue. Little energy comes from proteins, only 12-15%. The norm varies from 0.8-1.0 g/kg for light loads to 1.8-2.0 g/kg for power athletes. An unreasonable increase in the amount of proteins can lead to an increase in body fat, dehydration, and osteoporosis;
• Fats, which are an important component of nutrition, amount to a maximum of 30% of total calories, since athletes get their main energy from carbohydrates. Excessive amounts of fat will slow down digestion and make you feel worse;
• Liquid in sufficient quantity. During training, fluid loss is 1-3 liters per hour, additional fluid is lost in urine. All these expenses must be compensated by drinking plenty of water;
• Vitamins and minerals in sufficient quantities to ensure the normal functioning of all systems and organs. During active physical activity, it is impossible to get it only from the diet; it is recommended to take vitamin and mineral complexes.

In a sports diet, not only the diet is important, but also the timing of intake. During training, food is poorly digested and puts unnecessary stress on the body. Therefore, you should eat at least 2 hours before training, but the food should be plentiful and complete, with a sufficient amount of carbohydrates and proteins. If you feel hungry, immediately before exercising on a sports diet, you can eat something from “fast carbohydrates” (chocolate). 2 hours after training, you need to eat again to consolidate the results.

Sports diet for weight loss

A sports diet for weight loss is a specially formulated diet for athletes to lose weight. Proper sports nutrition for weight loss is necessary in certain sports in order to get into the desired weight category or as a preparatory period before “cutting” in fitness, bodybuilding, etc.

A sports diet for weight loss has the greatest effect when combined with strength exercises 2-3 times a week. Proper fractional sports nutrition, enriched with fiber, protein, complex carbohydrates and a complex of vitamins and minerals, switches the body to fat burning mode, promotes the restoration of muscle tissue, and speeds up metabolism.

• I breakfast – 1 glass of 2.5% fat kefir, or 2 medium sweet and sour apples, or 1 banana. This breakfast is quick and easy to digest. For better absorption of nutrients and vitamins, tea or coffee should be drunk half an hour after meals;
• II breakfast to choose from:

Carrot and cabbage salad – 200 g, any lean meat 100 g, 2 chicken egg whites. An omelet of meat and proteins is prepared in a frying pan without oil. Allowed black bread - 30 g, a cup of tea with honey and lemon;

Boiled brown rice – 100 g, 2 egg whites, chicken meat – 100 g, bake in the oven. Season the seaweed salad with olive oil. A cup of coffee without sugar;

Vegetable salad - 100 g. Chicken breast sandwich - 100 g, 20 g cheese, 5 g butter, black bread 30 g. Coffee or tea;

• Sports diet lunch to choose from:

Lenten borscht without meat, bell pepper salad with white cabbage, 100 g of boiled veal, 30 g of black bread, freshly squeezed fruit juice 100 ml;

Stew of stewed vegetables (200 g) with meat (100 g), 30 g of black bread, 1-2 dried apricots. Coffee or tea;

Vegetable solyanka – 250 ml, low-fat steamed fish – 150 g, white cabbage salad with lemon juice and olive oil;

• Snacks between meals to satisfy hunger and supplement the diet with vitamins - an apple or orange, or half a glass of freshly squeezed fruit juice;
• Dinner to choose from:

Oatmeal cooked in water (200 g), salad from any vegetables (100 g);

Fish or lean meat (150 g) is steamed with broccoli and herbs.

Once a week, the sports diet requires fasting days: kefir days or mineral water days. If it’s difficult, then fasting days on vegetable salads with lemon juice without adding oil or apple salads are allowed.

When using sports nutrition to burn fat, you need to drink 2-3 liters of clean water daily, limit your salt intake and take an additional complex of minerals and vitamins.

This sports diet is classified as “strict”; permission from your doctor is required to use it.

Secrets of sports nutrition

In the life of athletes, both professional and amateur, proper sports nutrition is very important. Not only athletic achievements depend on it, but also the state of health, the normal functioning of the body during training and in everyday life.

The secret of sports nutrition lies in strict adherence to ten basic rules:

• 1 – Various sources of protein. For complete protein synthesis of all necessary amino acids, the body needs protein, both animal and plant origin;
• 2 – Natural products. You need to prepare food yourself; it is better to buy food in markets;
• 3 – Only fresh vegetables and fruits. The fiber contained in fresh fruits and vegetables helps improve digestion;
• 4 – Proper preparation. Use only fresh food for cooking and eat cooked dishes immediately;
• 5 – Small portions of food. Small portions of food and frequent meals contribute to more complete absorption of nutrients. The process of catabolism - the breakdown of muscle protein - slows down;
• 6 – Chew thoroughly. The main condition for effective digestion is thorough chewing of food; for example, it increases the degree of protein absorption by 20-25%;
• 7 – Proper drinking. You need to drink 10-20 minutes before meals, 30-60 minutes after and during the day between meals. Any drinks with gas are strictly prohibited;
• 8 – Don’t eat before bed. The energy release from food will disrupt the depth of sleep, and carbohydrates will be transformed into fats;
• 9 – Follow your diet. It is important not only to eat food regularly and on time, but also to coordinate its intake with training;
• 10 – Supplements of vitamins and microelements. During active physical activity, microelements and vitamins supplied from food are not enough for full functioning.

Nutrition plays a very important role in the life of athletes. Therefore, knowing these simple secrets of sports nutrition will help you correctly create a diet and increase the effectiveness of any training.