Are you starting out with sports, or have you been playing sports for a long time?
We will show you how to feed yourself in the right way and how to create an ideal diet for yourself if you embark on the path of an athlete.
Proper nutrition is one of the basic points of athletes. And not only athletes, but for everyone else, nutrition is very important. However, it plays such an enormous role in athletes that it cannot be neglected at all.
The quality and accuracy of nutrition affects the ability to complete physical activity, metabolism and speed of results in sports.
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What is a sports nutrition
What is energy consumption?
Energy consumption is basically how many calories you burn per day, or how much energy you spend.
digestive system efficiency
In other words: Your energy expenditure in one day is affected by metabolism (approximately 65%), exercise (approximately 23%), and diet (approximately 12%)
Basal metabolism (BM)
Basal metabolism is a number that indicates the basic expenditure of energy at rest, ie. how many calories your body burns per day if you do not do any physical activity.
Calculation of basal metabolism:
BMR for women = 655.0955 + (9.5634 × weight in kg) + (1.8496 × height in cm) – (4.6756 × age in years)
BMR for men = 66,473 + (13,7516 × weight in kg) + (5,0033 × height in cm) – (6,755 × age in years)
For example, if I am a man, I weigh 70 kg, I measure 175 cm and I am 20 years old, the formula will look like this:
66.473 + (13.7516 × 70) + (5.0033 × 175) – (6.755 × 20) = 1769.5625 kcal
So my energy expenditure, if I don’t do anything all day, will be about 1,770 kilocalories.
The human body contains about 60% water. It performs many functions, for example: it dissolves many substances, transports nutrients, and is involved in regulating body temperature. It is generally known that a healthy organism should take in about 2.5 liters of water per day, as it will excrete about that amount per day.
Lack of water intake or excessive excretion of water by perspiration limits the ability to use water to maximum performance, as the body saves water for important vital functions. Water is suitable to replace fluids lost during sports, not sugary drinks or dairy products.
Drinking regime at the beginning of the exercise
It is important to start training well enough. It is recommended to drink at least 0.5 liters of water within two hours before training and 0.1 – 0.2 liters of water 5 – 10 minutes before training. Drinking a liter of water just before training is not so effective.
During training, it is then recommended to start drinking early to prevent dehydration. On hot days, one should drink as much as possible during sports activities. It is better to drink a large volume of water at the beginning than to take small sips during exercise. The basic rule is 1 liter of water for every 1000 kcal burned. In other words, the more power you give in sports, the more fluids are needed.
Even a slight excess of fluids is important after finishing sports activities. It is recommended to drink the first fluid after physical activity in small quantities.
What foods to eat?
Pastries are not a bad thing, as many people think. There is a big difference whether you buy a white croissant or a proper wholemeal bread. And most pastries made from healthy flour also contain fiber .
For pastries or pasta and similar foods, always look at the composition. Look for pastries made from whole wheat, corn, spelled, or rice flour.
And use other cereals, such as rice or couscous, as a side dish.
Oatmeal, like bread, is a source of carbohydrates and, in large quantities, fiber. So they are perfect for saturation. In addition, oatmeal is very cheap, so you spend very little money on such a breakfast.
For example, try oatmeal with milk and honey. Or oatmeal made only from water and fruit, or oatmeal with butter, cinnamon and apple.
Oatmeal combines very well with protein powder and milk, and you can add fruit again. Try and see.
Eggs are the golden food of athletes. They contain protein and healthy fats. And best of all, they can be done in hundreds of ways. Of course, they are best for breakfast, but there are no limits to your imagination, if you choose them for dinner, nothing bad will happen.
You definitely know classic scrambled eggs. But you can also add ham or vegetables to them and they are different right away. Next, the eggs can be cooked classically, or just tap them into boiling water. Make an omelette to bake in the oven. There are many ways.
Bite the above-mentioned pastry with the eggs and you’re done.
Meat must not be left out. This is a food that every athlete should eat enough. The meat is full of proteins, vitamins, minerals, or even fatty acids and healthy fat. There are many kinds of meat and there are even more types of preparation. One day reach for chicken, another time for beef and the next time you bake salmon. And bake, cook, fry – yes, fry. Unless the oil is literally dripping from the meat, nothing happens. Fry the meat in a little coconut oil is perfectly fine.
That vegetables are an important general fact. It contains a lot of fiber and especially vitamins and minerals. If possible, try to add vegetables to every meal.
As for breakfast, cut the vegetables or add them to scrambled eggs, for example. For lunch, include grilled vegetables as a side dish, and for dinner, eat them raw as a salad. Combine all kinds of vegetables that you can think of. Each contains different vitamins. So don’t just eat cucumber and tomato.
Fruit, like vegetables, is a source of vitamins and fiber. In addition, it also contains carbohydrates, specifically healthy sugars. And you need it in the morning. Add fruit to oatmeal or white yogurt. And such an apple is great for a snack between breakfast and lunch.
Dairy products are again a source of most protein and then also carbohydrates and fats. Milk, yogurt or cheese are suitable for sports. Add fruit, nuts or cinnamon to the yogurt. Spread the cheese on bread or cut it into a salad.
Nuts are the right source of fats. Therefore, include them in the daily dose. Nuts can be eaten with both salty and sweet combinations – which is their advantage. You can add them to yogurts, salads, protein shaks, or spread nut butter on wholemeal bread.
In addition to nuts, you can also try seeds such as chia or sesame seeds.
in athletes, we must not forget about protein . Protein gives muscles what they need – amino acids. And because a protein is a protein itself, it contains the complete amino acid spectrum.
Take the protein only with milk or, as we have already written, add it to oatmeal, for example.