Nutrition for athletes - what foods can be eaten, diet, dishes

Proper nutrition for an athlete is as important as regular training. The food you eat affects muscle growth, post-workout recovery, and overall health of the body.

In this material we will talk in detail about all the nuances of sports nutrition. You will learn what is its fundamental difference from regular nutrition, what foods you need to eat and which should be excluded from your diet. You will also find standard menus for different purposes and learn about the importance of balancing proteins, fats and carbohydrates.

Basic concepts and principles, how it differs from regular nutrition

Any professional athlete will tell you that without proper nutrition it is almost impossible to achieve high results. There is logic in this - during training, the body spends a huge amount of energy, which must be replenished, including through food. The correct balance of vitamins and microelements helps the body recover faster after exercise.

Any sports diet includes a preliminary calculation of BZHU - proteins, fats and carbohydrates. Different diet goals imply different ratios of dietary fatty acids in the foods consumed. There are three main requirements that sports nutrition must meet:

Enriching the body with vitamins and microelements;

Normalization of exchange processes;

Normalization and subsequent maintenance of body weight.

Preparing a diet begins with calculating the dietary supplements needed by the body. Products and meals are selected in such a way that the athlete receives the required amount of calories. WHO standards for the BJU ratio: 1:1:4.

If the goal is to lose weight, the amount of protein is kept to a minimum. If a person wants to gain muscle mass, then proteins in food should prevail. The World Health Organization has derived and presented the basic principles on which an athlete’s diet is based:

300-500 grams of vegetables and fruits every day;

Since fruits are quickly digested, it is best to consume them 30-60 minutes before the main meal;

It is not recommended to eat fried foods. The omega-3,6,9 contained in it is transformed into toxic substances;

Do not overuse salt and sugar, maximum 10% of the daily value;

In the first half of the day, it is necessary to focus on the consumption of complex carbohydrates and foods saturated with fats;

The last meal is no later than 3 hours before bedtime;

Root vegetables with high starch content

DAVID BECKHAM - Potato Pie

INGREDIENTS:

250 grams of flour;
180 grams of butter;
3 tablespoons sour cream;
500 grams of potatoes;
150 grams of onions;
1 egg;
50 grams of hard cheese;
salt, pepper to taste.

PREPARATION:

Sift the flour. Add salt and cubed cold butter to the bowl with flour.
Grind the flour and butter mixture in a blender until crumbly.
Add sour cream and knead the dough. Put it in the refrigerator.
Peel the potatoes and cut them into small cubes.
Add finely chopped onion and grated cheese to the potatoes. Season the mixture with salt and pepper and stir.
Remove the dough from the refrigerator and divide it into 2 parts. Roll out one part and place in a baking dish.
Place the filling on top of the dough and add a few cubes of butter on top.
Roll out the other half of the dough and place it on top of the filling.
Preheat the oven to 180 degrees and bake the pie for 50 minutes.

Which products should be more common and contain which substances?

The three main components should be found in products in the following proportions:

Proteins – about 30-35%;

Fats – about 10-20%;

Carbohydrates – about 50-60%;

The menu is compiled individually, depending on gender, age, health, and physical fitness.

Squirrels

An athlete's menu must include foods containing proteins: slowly and quickly digestible. They consist of amino acids, proteins and peptides that strengthen and catalyze the growth of muscle tissue.

Daily protein intake should be in the range of 10-25 grams per 10 kg of body weight. For an average person weighing 75 kilograms, 150 grams of protein per day will be enough.

If the athlete’s goal is to gain weight, you need to increase the amount of protein consumed by switching to a special protein diet, or simply changing the diet with the addition of protein dishes.

Fats

A balanced diet should include healthy fats. The body spends them during cardio training - monotonous activities at a low pace. Fats also act as a temperature regulator in the body and support the functioning of internal organs.

Fats are divided into two types: vegetable and animal. It is important that both are present in the diet. There should be 1-2 grams of fat per kilogram of weight.

Carbohydrates

Biologically active substances that are the main metabolic processes in the body. Carbohydrates are responsible for energy and recovery. A proper diet should include both simple and complex carbohydrates.

For 1 kilogram of your own weight per day you need to consume from 5 to 10 g of carbohydrates. On average, a person weighing 80 kg will consume about 60-70 grams. It is recommended to consume complex carbohydrates in the first half of the day, before 14:00.

The process of breaking down starch in the body provides us with glucose, which is directly related to the replenishment of energy and vitality. Starch is a good source of complex carbohydrates. By eating carbohydrates at breakfast, you will be full of energy for the whole day. It is for this reason that you should not skip breakfast.

Squirrels

Nobody imagines an athlete without eating protein products. This is especially true for specialized protein concentrates – proteins. In the eyes of the average person, there is a strong association of a protein shake with sports and muscles. However, in the modern world, protein powder is consumed not only by athletes, but by everyone.

Of course, natural protein products remain the main source of protein. As a rule, these include meat, fish and seafood, poultry, eggs, milk and dairy products. The protein content in such products is on average 20%, but there are exceptions. Milk contains only 3% protein, chicken breast contains 23%, and tuna and cheese contain as much as 25%! There are prejudices about some products. For example, it is believed that athletes should eat only low-fat protein foods - chicken breast, beef tenderloin or low-fat cottage cheese. Eggs must be boiled and without yolks. Of course, this is not true. Nothing bad will happen if you suddenly decide to cook scrambled eggs or a piece of meat, and fatty fish, on the contrary, is very healthy.

Still, you should avoid very fatty protein foods, such as lamb, duck, fatty pork and beef. Cheeses tend to be high in fat, so choose the least fatty varieties. I completely agree with people who speak out against sausages and sausage products - they have practically no protein, but a lot of fat. Yes, it's delicious, but try to avoid such products.

How much protein should I eat?

How much protein should you consume? This entirely depends on the direction of your physical activity . For endurance sports, up to 1.2 g/kg protein is sufficient. To increase mass and strength in conditions of calorie surplus, 1.6-1.8 g/kg of protein is sufficient. If you decide to lose weight, then the amount of protein must be increased, according to some data - up to 3 g/kg.

Products for a healthy diet

You'll have to sacrifice some of your favorite treats if you want to get your body in good physical shape. Below is a list of products that are recommended for consumption:

Poultry: chicken, turkey. It contains a lot of proteins and vitamins;

Cereals, oatmeal. Contains fiber, vitamins and minerals;

Red sea fish. Contains omega-3 fatty acids necessary for the body, accelerates metabolic processes;

Beef is a source of BJU;

Buckwheat grain. Rich in starch, a complex carbohydrate that provides the body with energy;

Chicken eggs - rich in zinc, iron, protein;

Clean drinking water. It is necessary to drink at least two liters a day for the body to work at full strength;

Fruits and vegetables are sources of vitamins and microelements;

Low-fat yoghurts, sour cream, kefir, cheeses;

What happens if you don't stick to your diet?

Many people do not think about their diet at all, but poor nutrition can lead to sad consequences for the body. Moreover, poor nutrition means not just the consumption of fast food, but also large portions, lack of vitamins, and incorrect balance of nutritional supplements. What can poor nutrition lead to:

Deep-fried foods contain many carcinogens. This can lead to the development of cancer;

Excess salt and spices in foods gives them taste, but does not benefit the body. The risk of developing hypertension, kidney disease, and joint problems increases;

An incorrect ratio of BZHU leads to a lack of minerals and nutrients in the body. You will feel hungry much more often than if you were eating healthy;

Trans fats contained in foods negatively affect immunity and reproductive function. Trans fats include margarines and various spreads;

Improper nutrition leads to obesity, stomach and intestinal diseases.

Sports nutrition

And of course, the main feature of an athlete is sports nutrition! It is still believed that such supplements are strictly the prerogative of athletes. Meanwhile, sports nutrition is used not only by athletes, but also by ordinary people. For example, creatine, glutamine, carnitine and many other supplements are successfully used in medicine. Amino acids and protein concentrates are used by people with digestive disorders or in the postoperative period. After all, a protein shake is not only healthy, but also damn delicious!

What should the menu include?

Let's look at several basic menus for different types of people, depending on their goals. Each menu, depending on the purpose, has its own balance of food products and includes different products.

Sports menu

The optimal ratio of BZHU for an athlete:

30% – proteins;

60% – carbohydrates;

10% – fats.

A person involved in sports should consume about 2500-2700 kilocalories per day.

Products that will make up the athlete’s diet:

Cereals;

Skim cheese;

Cereal porridge;

Fruits and vegetables;

Poultry meat;

Bread;

It is better not to overuse salt and sugar, use olive oil when frying, and eat vegetables either fresh or steamed and stewed. It is better to eat fractionally, in small portions 4-5 times a day. You can eat fruits and dairy products as snacks.

Menu for a strength athlete

The main goal of such a menu will be to build muscle mass. To do this, you need to consume not only protein products, but also biologically active components - sports nutrition supplements.

Sample menu for the day:

For breakfast you can eat a protein shake, rice with steamed vegetables and bread;

Snack – protein bar, green tea;

Lunch – baked potatoes with cheese, beef stew, vegetable salad;

Pre-workout snack – protein shake, protein bar;

Dinner – stewed meat or fish, buckwheat, rice, herbal tea, avocado;

Late dinner – oatmeal, fresh orange juice.

Menu for cutting or losing weight

Diet for athletes is not only a way to gain weight, but also to lose weight. Products that are best consumed in this case:

Sea fish;

Chicken breast;

Skim cheese;

Rice;

Grapefruit;

Porridge on the water;

Cauliflower or broccoli;

Omelette;

Boiled eggs.

Example of breakfast, lunch and dinner

Balanced sports nutrition: breakfast, lunch and dinner. You can eat three times a day or split your food into 5-6 meals. The last option is the most optimal if you want to lose weight.

Breakfast

Option 1: oatmeal with water, banana, walnuts, green tea;

Option 2: two boiled eggs, whole grain bread, tomato, smoothie;

Option 3: Omelette of two eggs with vegetables, kefir;

Dinner

Option 1: boiled beef with rice, vegetable salad, freshly squeezed juice;

Option 2: turkey with buckwheat, tomato, banana, glass of mineral water;

Option 3: chicken broth, steamed fish, sliced vegetables, green tea;

Dinner

Option 1: turkey with rice, cheese soup, water;

Option 2: steamed fish, vegetable salad, kefir;

Option 3: seafood with garnish, vegetable broth, freshly squeezed juice.

ROGER FEDERER - Rösti

INGREDIENTS:

1 kilogram of potatoes;
120 grams of butter;
1 tablespoon vegetable oil;
salt to taste.

PREPARATION:

Cut the potatoes into large cubes and place in a saucepan.
Pour boiling water over the potatoes, put on the fire and cook for another 5 minutes after boiling.
Drain the water and let the potatoes cool.
Melt 60 grams of butter.
Grate the potatoes using a coarse grater.
Heat 1 tablespoon of vegetable oil in a frying pan. Place the grated potatoes in 3 layers. Salt each layer to taste and add butter to it.
Fry over medium heat for about 5 minutes. Turn over and cook for another 5 minutes.
Leave the finished potatoes to cool in the pan for 5 minutes. Then transfer it to a plate.

What an athlete should not eat

Professional athletes have to give up some foods. Among them:

Coffee. Many people drink cups of coffee, believing that it will give them energy and improve attention and concentration. Caffeine does provide energy, but only for a short period of time. After some time you will feel tired and exhausted. It is better to replace coffee with green tea;

Sauces from stores. Ketchups, tartar, cheese and mustard sauces - all this is strictly prohibited. They contain many dyes, preservatives, sugar and other harmful substances;

Salt and sugar are white death. Sugar can be replaced with natural honey, and salt with soy sauce, lemon juice or spices;

Fast food contains dyes, preservatives, and carcinogens. It is not recommended to use it not only for athletes, but for everyone in general.

USAIN BOLT - Chicken wings

INGREDIENTS:

500 grams of chicken wings;
1 clove of garlic;
6 tablespoons orange juice;
3 tablespoons honey;
2 tablespoons soy sauce;
1 tablespoon olive oil;
2 teaspoons ground ginger;
1 tablespoon balsamic vinegar;
pepper to taste.

PREPARATION:

Preheat the oven to 180 degrees.
Wash the chicken wings and dry them with a paper towel.
Pepper and salt the wings to taste and place on a grill greased with vegetable oil.
Place a deep baking sheet lined with foil under the rack.
Cook wings for 30 minutes (15 minutes per side)
While the wings are cooking, prepare the sauce. Heat olive oil in a saucepan and fry pressed garlic. Add vinegar, soy sauce, orange juice, honey, ginger and pepper. Mix well, reduce heat and cook for 10-12 minutes.
Brush the wings with sauce.
Increase the oven temperature to 200 degrees and bake the wings for 10 minutes (5 minutes for each side).

Dietary recommendations

Several useful recommendations that will help answer the question of how to eat properly for athletes.

Create your own menu. There are many “magic” diets on the Internet, but none of them may be right for you. Study the necessary literature or consult a nutritionist;

To create your diet, you need to know your daily calorie intake. Here is a convenient calculator for calculation

The standard distribution of BJU for professionals should be around 3:1:6;

A sports diet should contain nutritious natural foods, without dyes or additives;

Give preference to dark grains: brown rice, buckwheat;

Use sports supplements with caution;

Don't overeat or starve, there should be balance in food. You should feel full. Chew your food thoroughly while eating;

During cutting and losing weight, the amount of calories consumed should be less than the amount received from food. Cardio exercise is a good way to lose weight. In a week of training at an average pace, you can lose about two kilograms;

Basic principles of proper nutrition for weight gain

Our body constantly needs to draw energy from somewhere; when this energy is not enough to meet biological needs, we talk about the processes of catabolism (destruction), when it is sufficiently sufficient, we can talk about anabolism (increase).

Gaining muscle mass is directly related to the processes of anabolism in the body, for example, there is a golden rule under which muscle growth is possible: the amount of energy that comes from food must be greater than the amount of energy that a person expends in the process of his life ( You can estimate your costs using this table). From this it follows that it is impossible to make one menu for all people, with the same portions, and claim that this is the wonderful diet that will bring the treasured kilograms of muscle.

Some people “plow” at work, train in the gym in the evening, others chill in nature, lie on the couch, and also train, and which of them do you think will need more calories to start the anabolic processes? – the answer is obvious. Now it’s clear why you should individually approach your diet based on your lifestyle.