All athletes have the individual food allowance as the correct food is a part of success. Let's understand what exists a diet for the athlete. There are several rules to which it is necessary to adhere to create the correct food allowance:
- You need to eat a lot of proteinaceous food, and also carbohydrates. In each your portion there has to be a little meat or fishes, surely porridge and dairy products.
- You need to eat so many time that you never had a feeling of hunger.
- If the strengthened trainings and food do not change your weight, it can mean that it is necessary to increase food for the athlete even more.
- Increase amount of the consumed food gradually that your organism got used to use the eaten minerals in trainings.
Let's review an example of the menu of the athlete which it is necessary to divide not several stages to achieve great results.
Stage No. 1
To last this period it is no more than 3 weeks and so:
The first breakfast – consists of 2 eggs, 100 g of any meat or fish, 1 glass of milk and a small piece of black bread. Generally, you will eat 50 g of protein.
The second breakfast – after a while eat 1 plate of porridge (buckwheat or porridge) and 1 glass of juice or milk. In this meal you will eat 20 g of protein.
Lunch – prepare for yourself 200 g of broth from chicken, 100 g of meat or fish, and also 2 pieces of bread, only black. Generally, it to turn out 45 g of protein.
Afternoon snack – before a lunch eat 150 g of cottage cheese which can be filled with 2 tablespoons of honey and eat 1 piece of black bread. Having counted, we receive 20 g of protein.
Dinner – make meat or fish about 200 g, in an oven bake 3 potatoes which eat with small amount of oil or sour cream and 100 g of salad. Having counted, we receive 45 g of protein.
Stage No. 2
This period to last so far you gain weight when it to stop, you can pass to the following stage.
The first breakfast – same, as well as at the first stage.
The second breakfast – consists of 1 plate of porridge, a glass of milk and 1 cake, without cream. 20 g of protein turn out.
Lunch – eat 200 g of meat and how many chicken broth, 2 pieces of bread, only black, and also 150 g of haricot which it is necessary to cook, and favourite fresh fruit. Having counted, we receive 72 g of protein.
– eat an afternoon snack too, as at the first stage.
The dinner – at this stage baked potatoes is replaced with boiled, meat or fishes as much – 200 g, and make vegetable salad of 120 g. As a result we receive 59 g of protein.
If you noticed, then the amount of the consumed protein considerably increased.
Stage No. 3
This stage can proceed throughout all your sports career.
The first breakfast – eat 2 eggs, 100 g of fish, 1 plate of porridge, 2 pieces of black bread in the morning and wash down it with a glass of milk. And so, you receive 60 g of protein.
The second breakfast – the menu changes a little, eat 150 g of haricot which it is necessary to cook, plus 100 g of cottage cheese and favourite fruit. We receive as a result of 25 g of protein.
Lunch – we eat 200 g of chicken broth and the same amount of meat or fish, plus 2 pieces of black bread and a glass of milk. As a result we receive 74 g of protein.
Afternoon snack – add raisin, fruit and 1 sand cake without cream to a usual afternoon snack. 30 g of protein turn out.
Dinner – you will choose the menu of the first or second stage that to be pleasant to you more. You can receive from 45 to 59 g of protein.
Such menu of the athlete has to include still sports food which will allow to increase quicker the muscle bulk and force of the organism. One more important point are vitamins which are very necessary for athletes. You can receive them from fresh vegetables and fruit or buy special complexes.
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