ATHLETE NUTRITION
The purpose of sport is to improve assessment such as muscle strength and competence, body fat and aerobic capacity.
Athletes who develop these endurances also train and compete in sports disciplines such as strength and endurance. These athletes need to be willing to adopt certein nurtitional strategies in their training and competition.
Ideal nutrition for those who do sports is not provided in the last few days. Ideal always come with a lifestyle and ready.
It is well equipped to have adequate nutrition, fluid life, sleep patterns, general health.
A balanced, varied, medium-level diet rich in vitamins and minerals is intense.
WHAT SHOULD BE THE MOST IDEAL NUTRITION FOR ATHLETES?
The most ideal diet for athletes is the one that is personal. It is a process that should be planned by taking into account the habits, metabolism, body weight, age, gender, sport branches of the athlet, and the intensity of the training. But the basic rules are similar.
The energy needs of athletes can be 2-3 times more than those who do not do sports. Sufficient fluid intake, provided, and a diet rich in corbohydrates and a more limited fat content compared to those who do not sports, but containing moderate fat should be prepared.
SPORCULARDA KARBONHİDRAT TÜKETİMİ CARBOHYDRATE CONSUMPTION IN ATHLETE
Bir müsabaka Carbohydrates provide most of the energy during a competition. Carbohydrates support aerobic metabolism and are the only fuel that can be used for high-intensity exercise. Since carbohydrates are stored in our muscles and liver, they are easily used as primary fuel. During the exercise, it maintains the blood glucose level and ensures the strength and endurance of the athlete. Athletes who train intensely should be consuma 7-10 grams of carbohydrates per kilograms per day in order to consume sufficient carbohydrates and to prevent thw emptying of glycogen stores.
1 HOUR BEFORE EXERCISE
Fresh fruit, peeledapples, peaches, grapes, bananas, sports bar, sports drinks
2 HOUR BEFORE EXERCISE
Fresh fruit or vegetable juices, breadcrackers, fat-free cakes, low-fat cheese, yoghurt, fat-free pancakes, sports bars, beverages
3-4 HOUR BEFORE EXERCISE
Fresh fruit or vegetable juices, breadcrackers, baked potatoes, unsweetened cereals and milk, low-fat yoghurt, fat-free cheese sandwich, lean meatloaf breadi low-fat pasta with tomato sauce, sports drinks
30-60 MINUTES AFTER EXERCISE
Consuming foods containing 50 grams of carbohydrates such as banana, meat, cereal milk, 1 glass of skim popcorn, 1 box of fruits juice is necessary to replenish carbohydrate stores thah decrease during exercise.
USE OF PROTEIN IN ATHLETES
Protein is very important nutrient in athlete nutrition for the development of muscle tissue, preservation of leansmass, oxygen transport to tissues, strengthening immunity, contributing to energy, eliminating muscle damage and recovery.
Although it varies according to height, wieght, gender, sports branch and training time, 1.2-2.0 grams of protein intake per kg of body weight is required. Excessive protein intake in athletes does not have any benefits, but it also bring many health problems.
USE OF OILS IN ATHLETES
Athletes use fats for their energy needs. In exercises lasting more than 60 minutes, carbohydrate stores are depleted and energy is obtained from fats. Elite athletes, on the other hand, use these oils earlier.
A maximum of 30%and of the total energy requirement should come from fats. Fats should not be taken in high a mounts and before training in order not to cause difficults in digestion and to prevent performance degradation due to high oxygen consumption during the burning of fats.
USE OF OILS IN ATHLETES WATER CONSUMPTION IN ATHLETES
Power and strength sports, weightlifting, shot put, hammer, marathon runner, bodybuildingets. Whichever sport you are doing, fluid intake is required for optimal performance.
For exercises the last less than 1 hour, it is sufficient to consume 1 tea glass of water every 15 minutes. However, sports drinks provide a greast advantage for athletes who train intensely, due to their richness in liquid and carbonhydrate content and ease of absorption.
In general, the water requirement can be calculated by multiplying the body weight of a healthy person by 30-35 ml. However, in athletes who do high-intensity sports, this ratio increases to 50-60 ml. with sports branch, intensity, seasonal conditions. For every 1 kcal, 1 g of water should be consumed. In other words, if the athlete consumes 3000 calories per day, he should consume 3 liters of water.
