Catering services of athletes: diet, mode, menu

Playing professional sports, it is important to people to support a condition of the health at the appropriate level.

Excessive physical activities considerably reduce immunity, result in fragility of bones and cause organism exhaustion. The balanced food — one of the major factors affecting health of the athlete.

Role of healthy nutrition for athletes

Proteins and carbohydrates are necessary for full functioning of a human body which strongly plays sports. Proteins begin to be split much quicker at increase in physical loading to provide an organism with necessary amount of energy.

If not to fill stocks, breakdown begins. At intensive trainings the organism stays in a stress. At this moment of central nervous system sends a mayday call in all bodies and systems, trying to understand in the circumstances.

Adrenal glands begin to develop the increased amount of hormone of cortisol, glucose level grows in blood, heartbeat becomes more frequent. So adaptation process begins. If it took place successfully — the organism restores forces and works in the new mode, otherwise problems with health begin.

Without stable, balanced diet the organism of the athlete cannot be restored because he has no place to take resources.

The role of healthy nutrition is extremely important for an organism of the athlete:

• increase in working capacity;
• acceleration of development of a muscular system;
• recovery of functionality of nervous fibers;
• fast adaptation of an organism to increased loads;
• strengthening of bone tissues;
• stabilization of exchange processes.

Read in more detail about the best vitamins for bodybuilding.

Food allowance

Basis of a diet of athletes — proteins and complex carbohydrates. In addition, the diet is enriched with vitamin and mineral complexes.

Separate food for athletes is divided into several types, depending on intensity of physical loadings:

1. The basic — is used at standard trainings, includes low-fat types of meat, vegetables, fruit.
2. Intensive — is applied in the period of the strengthened preparation for competitions and after them, completely excludes the use of fat, fried, smoked products. Emphasis is placed on proteins, complex carbohydrates, antioxidants.
3. Enriched with glucose — it is used in the period of long physical loadings (marathon races). The diet is enriched with sugar, chocolate. It is useful to add glucose to a diet and upon termination of competitions.

Video: what has to be a food allowance of the athlete

The resolved products

The products containing cellulose, complex carbohydrates, proteins, fats in structure are allowed for the use by athletes. Porridges and muesli from grain crops are necessary for provision of energy.

Fresh vegetables will help to fill a lack of food fibers. The vegetarian menu surely includes bean. An omega-3 fatty acids contain in nuts and fish. An obligatory component of dietary food — fermented milk products.

Their use allows to enrich an organism with calcium, to improve digestion. Low-fat grades of meat contain the largest amount of protein. Here low-fat pork, chicken meat, meat of a turkey-cock, rabbit flesh, veal, beef belongs.

Important! It is possible to compensate for the glucose deficiency sweeteners. Contrary to stereotypes, natural substitutes are completely harmless to the person, have pleasant taste and do not contain calories.

Healthy food includes also the water, drinks enriched with antioxidants (green tea, chicory, natural vegetable and fruit juice, smoothie). Consumption of glucose pays off individually, depending on the constitution of a body and the mode of occupations. It is better for that who is inclined to completeness to refuse completely sweet, having replaced it with fruit.

Proteins

The protein is involved in processes of braking and activity in the centers of a brain. Protein represents high-molecular connection which under the influence of a gastric secret is split on amino acids.

Contain 80 types of amino acids, 8 of which are irreplaceable. The protein including all 8 irreplaceable amino acids is considered full. To it proteins of animal origin, contained in meat products, fish, milk and eggs belong.

Important! For maintenance of full-fledged balance of amino acids in an organism the diet has to include not less than 55% of animal protein.

The vegetable protein is less useful, but has property to be dissolved longer, thanks to a cover from cellulose. Besides, defective molecules of plant origin possess powerful anti-sclerous influence.

The lack of proteins is shown by decrease in body weight, deterioration in the GIT sekretorny function, gonads. From central nervous system the memory impairment, nervousness, decrease in immunity is observed. The excess of proteins is also harmful.

Video: about proteins in food the Glut amino acids leads to the allergic reactions which are shown in the form of reddening of the integuments which are followed by an itch. It is caused by increase in secretion of a GIT with the subsequent decrease and accumulation in fabrics of uric acid.

The squirrel leads unlimited consumption to an urolithic disease, decrease in mobility of joints. Proteinaceous food is shown for a certain term with the accurate designation of the menu considering the state of health, intensity of physical activities and the purposes.

Learn as it is correct to drink a protein and also how to choose protein bars.

The maximum quantity of full-fledged protein is contained (on 100 g of a product):

• sturgeon granular caviar — 28.9 g;
• meat of a rabbit and chickens — 20.5 g;
• beef — 18.9 g;
• veal — 19.7 g;
• low-fat pork — 16.7 g.

Vegetable protein is included by such products:

• sunflower seeds — 20.5 g;
• almonds — 18.6 g;
• peas — 23 g;
• soy — 34 g.

Among dairy products at most the squirrel contains whole powdered milk — 25 g, Dutch cheese — 26.8 g and also cottage cheese — 18 g.

Fats

Power saturation of an organism depends on the content of fats in food. They consist of saturated and nonsaturated fatty acids. The first are long split and badly acquired, the second, on the contrary, are easily dissolved and quickly acquired.

In a human body fat is presented by the structural form which is a part of cellular fabrics, it collects for emergency under skin and between muscle fibers.

It will be useful for you to learn more about nonsaturated and saturated fatty acids.

Negatively fat synthesis is influenced by palmitic, stearin, kapron and oil fatty acids. They are badly acquired by an organism and provoke formation of cholesteric plaques. Contain in mutton, fat pork, vegetable oil.

Video: about fats in food the Vital fatty acids: arachidonic, linoleic, olein. Participate in creation of tissues of the vascular system, regulate a metabolism. Are present at fish, corn and sunflower oils.

Important! For full development of an organism and its maintenance in a tone animal and vegetable fats have to be present at a diet in a proportion 3:7. With age it is necessary to increase the content of vegetable fats, and animals — to reduce.

Carbohydrates

58% of need of a human body for energy provide carbohydrates.

They are widely presented in vegetable food in the form:

1. Monosaccharides (sucrose, fructose and galactose) — are easily acquired, feed a brain, a liver, regulate concentration of sugar in blood.
2. Disaccharides (sucrose and lactose) — split on 2 molecules of monosaccharides.
3. Polysaccharides (starch, cellulose, glycogen) — are long dissolved, sate with energy, do not increase sugar level in blood.

At a lack of carbohydrates the organism produces them independently, splitting fat stocks and protein. The surplus of these connections will be transformed to fat and forms cholesteric deposits in vessels. Polysaccharides contain in grain, bean crops, fruit and vegetables.

The forbidden food

Dietary food assumes an exception of a diet of the following products:

• carbonated drinks, nectars;
• fried potatoes, croutons, chips, fast food, bakery products;
• artificial mayonnaise, sauces;
• sausages, smoked products;
• alcohol, energy drinks;
• sweets.

All these products contain huge amount of fast carbohydrates, sugar and fats. Preservatives are aggressive carcinogens which weaken immunity and cause oncological diseases.

Energy drinks contain a lethal dose of caffeine and a guarana that negatively affects a condition of a GIT and nervous system.

Water — a life source

The human body consists for 60–80% of water. Liquid plays an important role in biochemical processes. On average the person weighing 60-70 kg has to consume 2.5-3 l of liquid a day.

It will be useful for you to esteem about whether it is possible to do harm to an organism water drink.

Here it is possible to carry water, juice, vegetable soups, fruit and vegetables. At increase in physical activities the organism needs a bigger amount of water. It is better to use liquid in the small portions through a certain period. Slow down a liquid exit from an organism the food and medicines containing sodium salts in structure. The products containing calcium and potassium, on the contrary, accelerate a liquid conclusion.

Whether you know? It is difficult to believe in it, but ice will turn out from hot water quicker, than from cold. There is no explanation for this fact. However, according to the made experiments, hot water turns into ice quicker, than cold.

Specialized sports food

Food substitutes for athletes are the specially developed additives allowing to restore quickly organism resources after long physical activity.

Their use allows to improve sports indicators, to increase endurance and to accelerate adaptation of an organism. Sports food is not anabolic steroids, does not contain hormones. It is used as addition to the main diet.

Video: the advantage and harm of sports food Distinguish several types of sports additives:

1. Proteins — the most popular additive. Use after the trainings, replace with them having a snack. It allows to strengthen muscles, to fill a lack of protein.
2. Zhiroszhigateli — the second most popular. Additives accelerate a metabolism by means of splitting of fats and their transformation to energy. Use them in 30 minutes prior to a training. Work only in total with a balanced diet and sports activities.
3. The amino acids presented by the medicine BCAA — are acquired quicker, than protein analogs. Are used for restoration of a muscular tone prior to a training and later.
4. Geynera — are intended for people with a thin constitution. Their use allows to build up muscle bulk and to improve a body relief.

As sports additive also baby food can be used. It contains all proteins necessary for an organism, carbohydrates and fats, is enriched with vitamin complexes. It is possible to use it instead of having a snack, after the trainings.

We advise to esteem about what sports food is suitable for weight loss to men.

Mode and consumption rates

Besides a diet, the important part is assigned to a diet. The use of food just before a training is pernicious for a stomach. Between sports activities and observe an interval 30 minutes meal before and after. If trainings are planned for the first half of day, breakfasts make 30% of power value of a daily diet, lunches make 35%, afternoon snacks — 5%, dinners — 25%.

If the training is planned for the second half of day, then the breakfast makes 40% of day norm, the lunch makes 30%, an afternoon snack — 5%, a dinner — 25%.

The balanced diet assumes division of meals into 5 parts. If there is no such opportunity, then the break between meals should not make more than 5 hours. In day of competitions the first meal is carried out not later, than in 3 hours prior to their beginning.

Learn whether it is possible to drink alcohol after the training.

Example of the menu for athletes for every day

We suggest you to consider the menu calculated for athletes for a week of trainings:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast: porridge on water with dried fruits and nutlets. Having a snack: orange, banana. Lunch: buckwheat with soy cutlet on couple, juice, vegetables salad. Afternoon snack: juice, rye small loaf with vegetables. Dinner: a chop from chicken breast, mixed vegetables, herbal tea.	Breakfast: potatoes puree, steam cutlet, juice. Having a snack: apple, 100 g of dried fruits. Lunch: vegetable soup, chop from soy, juice. Afternoon snack: the vegetable cucumber and tomato salad seasoned with corn oil, juice. Dinner: steam cutlet with buckwheat, a glass of 1% of kefir.	Breakfast: vegetable soup, apples baked with honey. Having a snack: unsweetened yogurt, pancakes with a fruit stuffing. Lunch: pilaf with meat of chicken, vegetable salad, juice. Afternoon snack: apple. Dinner: buckwheat cereal, a chop from beef, herbal tea.	Breakfast: green tea, cottage cheese with dried fruits. Having a snack: juice, long cookies. Lunch: steam turkey cutlet, buckwheat, cucumber and tomato salad, tea. Afternoon snack: 2 apples. Dinner: kefir, meat baked pudding with vegetables.	Breakfast: small loafs with nut oil, herbal tea. Having a snack: apple, banana. Lunch: vegetables and meatballs beef soup, salad, juice. Afternoon snack: vegetable smoothie, long cookies. Dinner: the trout baked with vegetables, a glass of kefir.	Breakfast: tea, sandwich with a boiled breast and a leaf of salad. Having a snack: apple, cottage cheese. Lunch: vegetable soup, salad with vegetables and boiled meat of chicken. Afternoon snack: long cookies, juice. Dinner: vegetables casserole, kefir.	Breakfast: cottage cheese with dried fruits, herbal tea. Having a snack: sandwich with a leaf of salad and tomato, juice. Lunch: a chop from beef, buckwheat with vegetables, juice. Afternoon snack: the baked apple. Dinner: ragout, steam rabbit flesh cutlet, glass of kefir.

All dishes are steamed, cooked, extinguished or baked in an oven. About 20–30 g of corn or olive oil are admissible to add. Artificial desserts with the increased content of sugar are completely excluded. Instead of them it is possible to bake apples with cottage cheese, adding 20–30 g of honey, to do fruit salads, using any kinds of fruit.

People who play sports need to fill up constantly organism resources to maintain normal health and functionality of internals. For this purpose it is necessary to eat properly.

Whether you know? The male athlete has to consume a day 5500 kcal + vitamins and minerals while the man who leads moderately active lifestyle has enough 2000–2500 kcal.

The useful menu for every day includes products with the increased content of proteins, carbohydrates, vitamins. As addition to food use the dietary additives developed especially for athletes.

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