Healthy and healthy nutrition for athletes Nutrition and sports play an essential role in human life; Therefore, it is necessary to take into account the foundations of healthy nutrition and that adequate food meet all the needs of the body, as good and sound nutrition is at all times essential for an excellent performance of the athlete and for improving physical fitness and for achieving good performance, and the athlete needs a large number of calories to build tissue And to provide him with the fuel needed to carry out exercise and the athlete’s need reaches calories between 2000-4000 calories, and that varies according to age, gender and type of exercise.
Healthy food is very important for athletes, as it helps:
1- Exercise for a long time and with high strength.
2- Delaying feeling tired.
3- Quickly restore activity after exercise.
4- Adapting quickly to exercise.
5- Strengthening the body.
6- Increasing focus.
7- Increasing the body’s immunity.
8- Reducing stomach pain and heat cramps.
Here are the most important essential elements necessary for athletes:
It is considered the basic nutrient in building muscle tissue, and it should constitute 20% of the daily labor intensity at a rate of 100-150 grams per day
It is considered a primary energy source, and stored as glycogen in the muscles; Where it is converted to glucose for use when needed during sports, so it should constitute about 60-70% of the daily energy at a rate of 500-700 grams; On the basis of 6-8 grams per 1 kg of body weight, taking into account the intake of complex carbohydrates with a greater proportion of simple-carbohydrates (sugars).
An essential nutrient for athletes, but the need for it is in small quantities that do not exceed 10-20% of daily energy at a rate of 50-60 per day.
Body needs vary for water and the athlete’s needs for water are estimated at 3-4 liters per day; To replace lost fluids during sports, and it is preferable to drink cold water; Because it absorbs faster and does not cause muscle strain, such as hot water.
E- Vitamins and Minerals:
Necessary for the growth and maintenance of the body and to compensate for the losses through sweat and urine, especially those rich in Vitamin C-B-E with additive data
Following are dietary guidelines that athletes must consider:
- The need to eat a balanced food that contains all the nutrients and it is desirable to eat 3 main meals in addition to two meals
- It is preferable to eat a large meal 3-4 hours before exercise and eat a snack (snack) when the exercise approaches, bearing in mind that the meal is high in carbohydrates for energy supply and medium protein to reduce muscle pain and rebuild muscle tissue and low fat and fiber for better digestion.
Reducing the intake of high-fat foods such as fried foods and fatty sweets.
- The athlete should not reduce his diet in order to lose weight; The fact that a stressful exercise program is always accompanied by an increase in metabolic rates, which therefore requires an increase in the calorie consumption rate of the individual.
- It is preferable to reduce the use of nutritional supplements, carbohydrate supplements, and meal substitutes from fluids that are supposed to help build muscle; Natural sources of food are much better than supplements.
- The need to drink a lot of water before the strenuous exercise, as well as during it and after finishing it, to compensate for the fluid loss.
- The need for moderation in the use of caffeine that helps athletes to increase athletic performance, increase energy, delay feelings of fatigue, increase attention and alertness, and stimulate the nervous system, but if used in large quantities it may lead to nausea, headache, an increase in heart rate and trembling Muscles.
Reducing the intake of salty and smoked foods that cause thirst.
Here are the most important healthy foods necessary for athletes:
Fish: a source rich in high-quality protein and contains omega-3s that help burn fat and the best types of pores.
Meat: sources rich in proteins and amino acids that help build muscle, but preferably low-fat meat.
Olive oil: rich in body fat.
Eggs: It is one of the foods rich in protein necessary for building muscles. It is preferable to eat it boiled instead of frying it. It is possible to eat peata
- Chicken: a source rich in protein and necessary for building muscle and increasing its size, preferably eating chicken breast; It does not contain a lot of fat, taking into account the removal of skin from it to reduce the fat in it.
Vegetables: a good source of dietary fiber and aids in digestion and stimulates the metabolism.
Milk: a source rich in protein and calcium, which is necessary for strengthening bones, and it is preferable to eat skim or less fat milk.
Oats: a source rich in fiber and useful carbohydrates necessary for energy production.
Apples: Rich in fiber, carbohydrates, vitamins and beneficial antioxidants.
Raspberry: Rich in vitamins and antioxidants and helps to maintain muscle tone with age.
Legumes: especially beans, lentils, and peas are vegetable sources of protein and are rich in complex carbohydrates.
Bananas: Rich in vitamins and minerals, especially potassium, which the body needs to regulate fluids and prevent high-ups. More: Bananas are energy, vitality, and a treatment for sports injuries.
Spinach: a useful and necessary food for building muscles. It is rich in iron, which is necessary for muscle growth, as well as the calcium contained in spinach that helps relax muscles to prevent spasm during exercise.
Flaxseed: one of the best plant sources of omega-3 acids as well as fibers that help to boost energy and increase potency