That trainings of athletes were effective and with food enough necessary substances for providing an organism with energy arrived, it is necessary to eat properly. Of course, the diet, and also uchteny physiological characteristics is necessary for each sport.
Rules of food of athletes:
- At a daily diet there have to be necessary nutrients. Proteins to restore muscle tissue and to build new, and carbohydrates and fats for supply of an organism with energy.
- Food has to restore all energy consumption.
- Before a training it is necessary to eat high-calorific food, but in a small amount. In it there have to be enough proteins and carbohydrates, but in proper correlations.
- Depending on trainings, it is necessary to make the plan of food, according to desirable effect.
- Breaks between food should not be more than 6 hours (that it is not desirable for the karena). Before a training it is possible to eat in 1.5 - 4 hours, depending on specific features, and, besides, from the training purpose.
- In a food allowance surely there has to be a necessary amount of vitamins.
- Each athlete has to know how many calories a day he needs to use therefore calculation of calories will not be superfluous
Calculation of meals in percentage
The healthy nutrition has to consist of 6 meals. Now we will try to break the necessary number of calories on these 6 times:
- breakfast No. 1 – 5%;
- breakfast No. 2 – 30%;
- after the training – 5%;
- lunch – 30%;
- afternoon snack – 5%;
- dinner – 25%.
The healthy nutrition for athletes of girls can also consider this percentage, and it is obligatory, the food volume which pay off at an uchteniye of all necessary factors.
To choose an effective and correct diet for the beginning athletes, it is the best of all to exclude completely products which are hard digested and acquired, for example: cabbage, bean, fat.
Besides products, without fail it is necessary to pay attention to process of preparation of dishes. Best of all if products are steamed, welded or baked in an oven.
And of course, do not forget about water, it is daily necessary to drink not less than 2 liters of water. Considering these recommendations, you will be able to make for yourself healthy nutrition for every day and to achieve goals more quickly and with advantage for health.
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