Menu for sports nutrition men. Rules of healthy nutrition for athletes. Useful proteins, fats and carbohydrates

Athletes and people who do not devote their free time training have different nutritional needs. The difference is due to several factors. Athletes spend a much greater amount of energyrather than office staff or even workers in production. High energy consumption is not the only reason for special athletic nutrition requirements.

Increased physical activity affects an athlet body in such a way that it begins to work in a more intense "mode". To restore the energy spent during training, maintaining a good physical form and exercise, sports nutrition should differ high calorie, naturalness, to be diverse.

Proper distribution physical Loads And the restoration of the strength spent at the same time is the main key to success in achieving high sports results. Energy consumption cannot be replenished without consumption of correctly selected products. Food serves as a source of energy and material to play cells.

Athlete's ketige products

The main thing is to take into account the fact that the food for the athlete must perform a number of specific tasks, and is not exclusively the source of the thoughts of the hunger. Products in the bodybuilder menu must meet the following requirements:

1. Supply the body with all the necessary nutrients, micro and macroelements, vitamins, calories

Caloric value directly depends on the sporting tasks of the athlete.

1. Promote the normalization and activation of the exchange processes occurring in the body

This quality is fully associated with natural additives and active biological substances.

1. Control body weight

Weight depends on the goals set. At the same stages of training, the mass should decrease, on others - increase, and in some cases are maintained in constant condition.

1. Change morphological indicators

This property allows you to build up muscular weight, and fat deposits, on the contrary, reduce.

The importance of full nutrition for an athlete

Training requires athlete the costs of a huge amount of energy both on the performance of physical exertion and on maintaining the most important functions for the vital activity. This is the work of the heart muscle, respiratory and digestive systems. It is determined by the fact that during intensive training in reinforced mode, muscles and internal organs work.

If the body does not receive in sufficient nutrient and beneficial substances, it will first lead to an energy imbalance, and then to exhaustion. To avoid this, the athlete must be paid to its daily diet. It must be maximally balanced, fully filling the energy spent, consist of beneficial natural products of animal and plant origin.

Sports diet

Menu formation depends on both individual and general requirements. The first is the physical features of the athlete, sports discipline, load, and the second, independent of the discipline and other factors, is the qualitative composition of the athlet diet, in which the products rich in the macro and microelements should be present.

By quality composition, proper nutrition for an athlete must be approximated to the formula: 30% - proteins, 60% - carbohydrates, 10% - fats.

The use of trace elements and vitamins involves the inclusion in the diet of food containing them in one or another quantity, or the reception of special complexes.

One of the most important components of sports healthy and balanced nutrition. It has a multifaceted effect on the body.

All biological structures to which the organic part of bone tissue, tendons, ligaments and muscle tissue are made of protein. The protein is a catalyst for biochemical processes, accelerating them in millions of times, is part of hormones, being a growth factor. The activity of the enzyme protein is directly dependent on occurring in cells both energy and metabolic processes.

Due to proteins, the tissues receive oxygen and the necessary nutrients. A huge role of the component plays for the immune system. This is due to the fact that antibodies are specific protein molecules.

Girls

Food for athletes actively training in the gym has its own characteristics. In addition to complex carbohydrates, plant fiber must prevail in it, there are monohenaturated fats. Pouring preferably fractional. A break between individual meals must be less than three hours.

Approximate menu for actively engaged in girls' sports:

1. The first breakfast includes three eggs, oatmeal (100 gr.), And the second - half-liter kefir or milk;
2. For lunch it is recommended to eat brown rice (150 gr.), White poultry meat or fish (200 gr.);
3. For afternoon, nuts and cottage cheese are best suitable (200 gr.);
4. For dinner, salad or fruits, meat or fish are served (200 gr.);
5. Before bedtime, it is recommended to drink at least 500 ml of kefira, which can be replaced by any milk product.

Requirements for the diet for an athlete remain unchanged, no matter what time the menu is constituted - for a week or a month. The main thing is that the products in it are chosen exclusively with nutritional, natural and useful.

Prohibited products

Normal salt - taboo for athletes. Alternative to her marine. It is rich in a variety of useful elements. The menu cannot include sharp or fried food, mushrooms, sugar, alcoholic beverages, various types of semi-finished products made from juice powder.

There is so much so as not to overeat or, on the contrary, feel a feeling of hunger. Meal must take place without a rush. I need to chew well. It is necessary to constantly control the weight and follow their own well-being.

Hey! Let's talk about how to lose weight athlete or any person not indifferent to sports, and let's start with the basics of the base.

To get rid of body fat mass, it is necessary to establish food - this is the only true way Get rid of the "rescue circle" in the abdomen or "ears" on the hips and on other parts of the body.

No intense workouts will help to lose weight if the "fire" will fly food garbage and especially if the calorie consumption will exceed their consumption. Athletes experienced and do not really use a diet, fit for themselves for each of us, and today we will discuss the nutrition of the athlete for weight loss.

Let's start with for people engaged in sports 3-4 times a week.

Calculate the daily diet of calorie consumption

Formula for women: BMR \u003d 447.6 + (9.2 x Weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

For men \u003d BMR \u003d 88.36 + (13.4 x Weight, kg) + (4.8 x height, cm) - (5.7 x age, years)

The resulting digit means: so much calories spends the body without taking into account the physical exertion, now we will calculate another rate given the activities:

1. With minimum BMR x 1.2
2. With low - BMR x 1,375
3. Medium - BMR x 1,55
4. High - BMR X 1,725
5. Very high - BMR x 1.9

Calorie for weight loss

To reduce weight, reduce the calorie content of the daily diet for 200-500 units, gradually cutting the numbers and not reaching the maximum mark of 1200 calories in women and 1500 - in men.

How many times have it?

Fit fractionally, that is, often (every 2-3 hours) on a little bit (portion of about 200-300 gr. For women and up to 400 units for men).

We build a balance

Classical Norma BPU: 45-50% of carbohydrates, 30-40% proteins and 20-25% fat. Slimming is slightly different: reduced carbohydrates up to 35-40%, we increase the consumption of proteins to 40-45% and remove the fats slightly - we consume no more than 20%.

Norma BZHA

Now we calculate the norms of BPU: 1 kg of weight accounts for approximate consumption of 1.5-2.5 grams. Protein, 0.8-1 gr. Fats and 1.2 gr. "Coals".

In 1 gr. The protein and carbohydrates contain approximately 4 calories, in fats - about 9, so we reduce the consumption of the latter, but we do not exclude at all. Eat predominantly vegetable fats: olive oil, avocado, bold cottage cheese and meat are used for better times.

Adhere to the principles of balanced nutrition and calculate our own food consumption rates, for example, for a girl weighing 50 kg, BZHA will be 100 gr. Protein, 40 gr. Fat and 60 gr. Carbohydrates, for a man 90 kg - 200 gr. Protein, 80 gr. Fat, 120 gr. Carbohydrates.

Mark 4-5 times a week, highlight the time to relax and analyze the result for no less than 2 weeks. Figures on the scales are treacherously standing in place? Measure the body parameters, often they say about the changes.

Nothing changes? Track the calorieness of the dishes (it should be less than calorie flow). If you do everything right, and the weight does not change, this is a reason to pass the blood test for hormones.

A little about the diet + weekly

We dealt with the numbers, now let's talk about what to eat in the first eating, lunch and dinner. In advance, I propose to get acquainted with the table of calorie products to exclude the most "dangerous" of them. A little more advice - write on paper or mark everything in the smartphone that you eat during a regular day or even a couple of days.

Then count the number of calories that you consume during these the same days, do not forget to celebrate "piety" and the treats that you eaten by chance. Do real figures match recommendations?

Not? It's time to cut harmful products and gradually cut nutritive value: Reduce the calorie content of the diet 100-200 calories per week and not exceeding 500 units. So, the menu for the week.

Monday

• 2 boiled / fried without butter eggs
• Wholeroneous flour bread, a piece of cheese
• Half grapefruit
• Tea \\ coffee \\ pure water

• Banana
• A glass of kefir \\ low-fat rippy \\ yogurt without additives

• Half of turkey breast, raw vegetables (cucumbers, green salad, tomatoes, pepper), fastened oil and lemon juice

• 200 gr. Cottage cheese with sweetener

• Baked cod fillet 200 gr
• Sea Cabbage Salad with Olive Oil

Tuesday

The first reception of food

• Buckwheat porridge 200 gr
• Banana
• Black coffee or tea

• Grapefruit \\ orange \\ apple
• 150 gr. Cottage cheese

• Boiled rice or potatoes 100 gr
• Beijing cabbage, spinach leaves, refilled by olive oil
• Baked turkey breast or chicken 100 gr

• Protein bar
• A glass of kefir \\ Prostokvashi \\ low-fat rippy

• Omelet of 2 eggs
• Vegetable salad
• A piece of whole grain bread

Wednesday

• Hercules on the water with a small amount of milk (better add to porridge after cooking)
• Pudding of manna cereals
• A little nuts

• Sliced \u200b\u200bfruits refilled by natural yogurt 100 gr
• A piece of whole grain bread and solid cheese slice

• Cooked Potatoes 2-3 pcs
• Bean 50 gr
• Non-fat meat 150-200 gr

• Grain cottage cheese 200 gr
• Grapefruit \\ Green Apple

• Milk soup
• White fish fillet
• Spinach or any greens + vegetables

Thursday

First meal

• Omelet of 2 eggs
• A piece of cheese + black bread slice (can with butter)
• Light dessert

• Cottage cheese casserole 200 gr

• 150 gr. Red fish
• Beijing Cabbage + Cucumbers, Tomatoes, Olive Oil

• Glass of low-fat kefir

• Boiled turkey breast 150 gr
• Vegetable stew

Friday

• Lazy oatmeal, seasoned with natural yogurt (pour ordinary oatmeal and put on the night in the refrigerator)
• 1 Any fruit and handful of berries

• Soft cottage cheese in a pack
• Sweetener

• Boiled pic 100 gr
• Baked Turkey with spices
• Vegetable salad

• Protein bar

• Vegetable stew

Saturday

First meal

• 200 gr. buckwheat
• Slice of black bread with cheese

• Handful of nuts

• Spaghetti from solid wheat varieties
• Baked breast
• Tomato sauce

• Natural yogurt jar

• Fillet baked fish
• Cabbage and raw vegetables

Sunday

• Oatmeal on water
• Handful of nuts

• A piece of black bread with cheese and tomato

• Boiled potatoes
• 200 gr. White meat
• Curd Pudding

• Protein bar

• 200 gr. River fish
• Boiled Figure
• Vegetable Salad

The weekly diet is conditional, consider the desired calorie, the volume of servings and its own preferences in food.

Do not like fish - replace it with a bird and prepare in different ways: bake, boil, stew, roast on the grill or pan without oil. Do not transfer dairy products - run on eggs, cereals and nuts, in which proteins are also contained, and useful fats.

What to take in the store - take fresh natural foods, low-fat meat, vegetables, seasonal fruits, cereals (except for mankey), eggs. Watch the video and photos with recipes, do not let your stomach bored!

Run on the protein, tie with simple carbohydrates, have time to eat complex in the first half without training or in the evening before "Fizroy".

So far, see you in the next article!

In contact with

Active sports classes help support the body in shape. However, a balanced diet and sport make it possible to achieve a maximum result with health benefit.

Rules and secrets of a sports diet

Sports diet - a great way to bring your body in order, without causing stress for the body. The combination of proper nutrition and regular workouts allows you to give the body relief, pull the skin, be constantly in tone and enjoy life. The essence lies in daily loads and compliance with a certain diet - saturated and nutritious. If you choose a hard diet, then the body, subject to frequent power training, will begin to give failures, well-being will deteriorate sharply.

Fat player play an important role, which are trying to avoid in the usual situation. Athletes should be used in a moderate amount of fats of animal origin, vegetable oils. After playing sports, it is desirable to drink a protein drink or there are more food containing protein. The average caloric rate must be calculated based on day needs. With this you can cope with yourself, using the tables, or contact a nutritionist for advice.

Recommended and prohibited products, why consider calories

Calcium Calculation Calculation Calculation - Mandatory Sports Element diet nutrition. With a lack of calories, the body will be hard to cope with the loads, as a result, the diet will not give the desired results. It is important to drink a lot of fluid, since in the period of activity the body consumes a lot of water.

Optimal beverage options - teas based on herbs, juices, compotes, green tea, clean water.

Foodstope sports diet dishes for women and for men different. This is due to the fact that representatives of the strong floor most often tend to gain muscle mass, and girls - to lose weight.

Mandatory products in the diet:

• any greens;
• cereals;
• berries, fruits (both in fresh and dried);
• chicken eggs;
• fish of any varieties;
• plant vegetable origin;
• dairy and marine products;
• vegetables in unlimited quantity;
• all varieties of meat with low fat content.

Pros and cons of sports diets

The main advantage of dietary food, jointly with exercise - the development of habits eat a lot and often, but moderate portions. Thanks to the balance of the diet, there is no probability of the exhaustion of the body.

Positive moments:

• fast getting rid of extra kilograms;
• absolute health safety;
• minimal feeling of hunger;
• excellent mood and tide of vital energy.

The disadvantages include the need for frequent training, which is pretty hard to postpone beginners, and significant financial costs for natural products with high protein content. In addition, the weight loss technique is not recommended for women during breastfeeding periods and to wear a child, as well as people with chronic pathologies.

Menu Sports Diet for a week

The menu is distinguished by a variety and nutability of dishes. An approximate weekly diet is shown below.

Day 1

For breakfast, you can eat:

• 2 eggs,
• glass of juice from oranges,
• 250 g oatmeal,
• 5 tbsp. l. cottage cheese.

A fruit salad consisting of an apple, apricot and grapes can be used as a snack. During the midnight - a glass of kefir, potato baked potato.

Dinner:

• cucumbers salad,
• portion in 150 g rice porridge,
• turkey meat in boiled or baked form - 150 g.

Before bedtime - any vegetable salad and no more than 200 g of seafood or sea fish.

Day 2.

After sleep is allowed as follows:

• kefir,
• banana,
• apple.

Before lunch - salad, the main ingredients of which are carrots and cabbage, 100 g of any meat. After lunch - an apple.

At lunch:

• omelet from a pair of eggs,
• cabbage salad
• borsch on vegetable broth.

Before the night rest - vegetable salad with greens + oatmeal (no more than 200 g).

Day 3.

Since morning:

• kefir,
• banana,
• oatmeal (portion \u003d 100 g).

The snacks before lunch and after it - peach and bold cottage cheese (no more than 4 tbsp), apple and vegetable juice.

At lunchtime:

• buckwheat buckwheat,
• chicken boiled meat (150 g of both dishes).

At night (5-6 hours before sleep) - a light salad of vegetables, grilled beef or baked - about 150 g

Day 4.

After waking up:

• coffee without sweeteners
• glazing (2 eggs),
• oat porridge (250 g),
• banana.

For the second breakfast and afternoon, you can choose a glass of juice from vegetables and a spoonful of bran, as well as a glass of milk and low-fat cottage cheese.

At lunch:

• rice porridge (about 300 g),
• beef boiled (no more than 100 g).

In the evening, a vegetable salad is allowed to eat a vegetable salad, a chicken breast, a small piece of cantilia or pita.

Day 5.

Breakfast of the fifth day:

• pair of eggs
• muesli (no more glasses),
• walnuts (6 tbsp.),
• apple.

Before dinner and the lunch is eaten boiled beans with tomato Juice + Banana with degreased yogurt (up to 350 ml).

Lunch time:

• apple,
• boiled potatoes (pair of pieces),
• chicken meat (about 200 g).

The dinner is allowed baked fish + vegetable fresh.

Day 6.

After a dream, breakfast option:

• buckwheat porridge (in a dry form - 1.5 tbsp.),
• milk 0% fat,
• firefound 2 eggs.

After breakfast - cottage cheese with adding dried fruits, and on lunch - kefir and 1 potato baked.

Lunch option:

• grapefruit juice,
• fish any baked,
• fresh cucumber
• several spoons of rice.

In the evening, you can eat a salad of any vegetables and seafood boiled.

Day 7.

Breakfast:

• oatmeal (1 cup),
• any fruit (you can mix),
• boiled egg.

The second breakfast version is low-fat cottage cheese + banana, and Lunch - banana + yogurt with low fat.

Lunch time:

• pair of tomatoes,
• rice (no more than 150 g),
• stew fish with different vegetables.

Option dinner - cucumber, boiled corn (1 cup), chicken fillet (no more than 120 g).

What doctors say

Specialists in the question of diet for active people believe that the weight loss technique is effective and quickly gives results. Diet and sports at home - a great way to burn extra fats and bring your body in a great shape. The main thing - there will be no health problems if there are no contraindications.

Doctors say that it is not necessary to intensively engage in every day, enough 2 or 3 times a week to achieve the goal.

On the other days you can walk, do in the morning charging, swim in the pool. Significant changes can be seen after a month of balanced nutrition and training. Due to the competent combination of food elements, which involves a sports program, the thinning no overheating or vice versa - feelings of hunger.

Is it possible to lose weight without a diet, doing sports?

You can lose weight, but a faster and noticeable result can be achieved by following a special diet. It allows you to lose fat stocks and form attractive body reliefs.

How to find out the daily calorie rate during sports?

The calorie number directly depends on the characteristics of the body, gender, age category of losing weight. It must be a small calorie deficit, to notice the weight difference - no more than 20% of the minimum allowable mark.

How long can you stick to a sports diet?

Minimum time constitute 2 weeks. Many women adhere to such a nutrition system permanently making small breaks.

Is it possible to eat sweet at sports loads?

It should be avoided by the use of products with sugar content. Several times a week (not in the evening) you can afford small slices of chocolate, frozen berry juice or small pastry.

Is it possible to draw up a sports diet?

You can independently create a diet. The main thing is to take into account the intensity of training, the number of calories spent and consumed and the individual characteristics of the body.

How much water do you need to drink in a sports diet?

Water is the main component of the diet. The minimum number per day with intensive workouts - 3 liters. It is best to give preference to non-carbonated mineral water.

Sports diet - a full diet, developed for people actively engaged in various species Sports. The sports diet menu should include a sufficient amount of carbohydrates, proteins, fats, vitamins and trace elements required not only to maintain the life of the body, but also to provide its energy in the process of various physical exertion.

In the preparation of a sports diet, an increased consumption of water, proteins and carbohydrates should be taken into account with an increase in physical exertion.

The diet of the sports diet should provide the body:

• Carbohydrates for additional energy. The rate of 5-10 g / kg of the weight of an athlete, depending on the floor, age, sport;
• Proteins (proteins) to maintain muscle mass, restoring damaged tissues. Energy from proteins comes a little, only 12-15%. The norm varies from 0.8-1.0 g / kg at low loads up to 1.8-2.0 g / kg in athletes of silovikov. Unreasonable increase in the number of proteins can lead to an increase in fat deposits, dehydration, osteoporosis;
• Fats, which are an important component of nutrition, in the amount of a maximum of 30% calories from the total, since the main energy of the athletes is obtained from carbohydrates. Excessive fat will lead to a slowdown in digestion and worsen well-being;
• Liquid in sufficient quantity. In the process of training, the loss of fluid is 1-3 l per hour, additionally liquid is lost with urine. All these costs must be compensated by plenty of drink;
• Vitamins and minerals in sufficient quantities to ensure the normal functioning of all systems and organs. With active physical exertion it is impossible to get them only from the edible diet, it is recommended to take vitamin and mineral complexes.

In a sports diet, not only the diet is important, but also the reception time. In the process of training, food is poorly digested and gives an unnecessary load on the body. Therefore, it should be at least 2 hours before training, but food should be abundant and full, with a sufficient amount of carbohydrates and proteins. In case of feeling of hunger, you can eat something from the "fast carbohydrates" (chocolate) in the sports diet. 2 hours after training, it is necessary to eat again to secure the results.

Sports diet for weight loss

Sports diet for weight loss - a specially compiled diet of athletes for weight relief. Proper sports nutrition to reduce weight in certain types of sports to get into the desired weight category or as a preparatory period before "drying" in fitness, bodybuilding, etc.

The greatest effect of sports diet for weight loss gives in combination with power exercise 2-3 times a week. Proper fiber-enriched sports nutrition, protein, complex carbohydrates And the complex of vitamins and minerals switches the body into fat burning mode, contributes to the restoration of muscle tissue, accelerates the metabolism.

• I Breakfast - 1 cup 2.5% of kefir fatty, or 2 medium sour sweet apples, or 1 banana. Such a breakfast is absorbed quickly and easily. For better absorption of nutrients and vitamins, tea or coffee should be drunk after half an hour after meals;
• II Breakfast to choose from:

Carrot-cabbage salad - 200 g, any lean meat 100 g, 2 protein of chicken eggs. Omelet from meat and proteins is prepared in a pan without oil. The black bread is allowed - 30 g, tea cup with honey and lemon;

Boiled brown rice - 100 g, 2 squirrel, chicken meat - 100 g, bake in the oven. Sea cabbage salad to fill with olive oil. Cup of coffee without sugar;

Vegetable salad - 100 g. Sandwich from chicken breasts - 100 g, 20 g of cheese, 5 g of butter of creamy, black bread 30 g. Coffee or tea;

• Lunch sports diet to choose from:

Lean borsch without meat, salad bulgarian pepper with white cabbage, 100 g of boiled veal, 30 g of black bread, fresh-suffered fruit juice 100 ml;

Stew stew (200 g) with meat (100 g), 30 g of black bread, dried 1-2 pieces. Coffee or tea;

Vegetable Solyanka - 250 ml, low-fat fish for a couple - 150 g, salad white cabbage with lemon juice and olive oil;

• The snacks between the meals for the thickening of the feelings of hunger and the supplement of the ration of vitamins - an apple, or an orange, or a half-table of fresh fruit juice;
• Dinner to choose from:

Oatmeal cooked on water (200 g), salad from any vegetables (100 g);

Fish or lean meat (150 g) are prepared for a couple with broccoli and greens.

Once a week in a sports diet are required unloading Days: kefir or mineral water. If hard, then unloading days are allowed on vegetable salads with lemon juice without adding oil or apple.

In case of sports nutrition for burning fat, it is necessary to drink 2-3 liters of clean water daily, limit salt consumption and take additionally a complex of minerals and vitamins.

Such a sports diet belongs to the category of "strict", it is necessary to resolve your attending physician for its application.

Secrets of sports nutrition

In the life of athletes, both professionals and lovers, the right sports nutrition is very important. Not only sports achievements depend on it, but also the state of health, the normal functioning of the body in the process of training and in everyday life.

Secret sports nutrition It is strictly compliance with ten basic rules:

• 1 - various sources of protein. For a full-fledged protein synthesis of all necessary amino acids, the body requires protein, both animal origin and vegetable;
• 2 - Natural products. Food must be prepared by himself, it is better to buy products in the markets;
• 3 - only fresh vegetables and fruits. The fiber contained in fresh fruits and vegetables contributes to the improvement of digestion;
• 4 - Proper preparation. Use for cooking only fresh foods cooked dishes to eat immediately;
• 5 - Small portions of food intake. Small portions of food, frequent her techniques contribute to a more complete absorption of nutrients. The process of catabolism is slowed down - the decay of muscle protein;
• 6 - Careful chewing. The underlying condition of effective digestion is to carefully chew food, it, for example, increases the degree of protein's absorption by 20-25%;
• 7 - Proper drink. It is necessary to drink 10-20 minutes before meals, 30-60 minutes after and during the day between meals. Any drinks with gas are strictly prohibited;
• 8 - not in front of bedtime. Energy release from accepted food will break the depth of sleep, and carbohydrates are transformed into fats;
• 9 - Observe the power mode. It is important not only to take food regularly and on time, but also coordinate her reception with training;
• 10 - additives of vitamins and trace elements. With active physical exertion of trace elements and vitamins coming from food, not enough for full functioning.

In the life of athletes, nutrition plays a very important role. Therefore, the knowledge of these simple secrets of sports nutrition will help to properly compose a diet and increase the efficiency of any training.

Nutrition of a person professionally engaged in one or another sport, can not differ from the diet ordinary person. This activity is usually associated with colossal neuropsychiatric and physical exertion, especially during the period of responsible competitions.

Since the athlete's preparation is not one week, careful selection of all the components of the right nutrition is the key to the good physical form and the ultimate success of the effort and athlete itself, and its coach.

The correct diet, corrected every week, is capable of:

• Provide the body of an athlete with the necessary amount of calories, beneficial substances, vitamins and microelements.
• Due to the use of a variety of biologically active additives and nutrients, activate and normalize metabolic processes.
• Increase, reduce or maintain in a constant body weight.
• Change the body composition, increasing the muscle mass and reducing the fat layer.
• Create an optimal hormonal background, without which the maximum realization of the physical possibilities of an athlete and the achievement of the best result is impossible.

The qualitative composition of the proper sports nutrition must comply with the formula in which 10% are fats, 60% are carbohydrates, and the remaining 30% comes to the share of proteins.

An exemplary diet of the right sports nutrition, which is a week, must take into account the amount of energy consumption, which is determined not only by the sport, but also its own weight of the athlete.

That is why the ration of proper nutrition, taking into account energy consumption, is compiled individually for each athlete and is adjusted every week.

Energy consumption determines separation of the main sports to the following groups:

1. Sports that do not require large physical exertion.
2. Sports requiring short, but significant physical exertion.
3. Sports conjugate with physical exertion of large volume and significant intensity.
4. Sports requiring long loads.

Depending on the weight of the athlete, the value of energy consumption can significantly fluctuate even within a separate sport.

Exemplary power supply menu for athletes

The diet of the proper nutrition of athletes largely depends on the type of physical exertion and the mode of the training process. We give for clarity approximate diet sports nutrition, calculated for one day within various loads and modes.

1. Ordinary diet

• Breakfast: two steep eggs, 200 g of cottage cheese (skim), portion of dairy oatmeal with a small amount of olive oil, three slice of bran bread, 250 ml of black tea.
• The second breakfast: fruits (pear and apple), low-calorie bun, drinking low-fat yogurt (250 ml).
• Lunch: Dairy buckwheat porridge, omelet from a pair of chicken eggs, a salad of fresh vegetables, wholegrain bread (three slice), low-fat cheese (50 g), green tea.
• Housing: ½ portion of porridge (any, not only manna) with slices of fresh fruit, low-fat cottage cheese (150 g), 250 ml of fruit juice.
• Dinner: Large (250 g) Portion of any vegetables or fruits, two pieces of bran bread, 200 ml of low-fat kefir.
• Approximately 60 minutes before sleep: a glass of warm milk, an apple.

This diet of proper sports nutrition is designed for 2600 calories.

2. Enhanced ration

• Breakfast: Portion of dairy porridge from Hercules, omelet (cooked from 4 chicken eggs), a couple of toasts or whole grain bread, large orange.
• The second breakfast: a pair of bananas, 250 ml of low-fat drinking yogurt, a handful of any nuts (50 g).
• Lunch: small (100 g) portion vegetable salad, boiled beef (200 g), potatoes, boiled in uniform (four pieces), vegetable juice or tea.
• Half date: Average (150 g) Portion of fruit salad, an incomplete glass of hinged rice, 250 ml of milk.
• Dinner: Curved carrot salad, filled with olive oil (120 g), sweened fish, potatoes in uniform (four pieces per portion).
• The second dinner: ½ portions of the Hercules porridge, eggs welded by screwing (4 pieces), 250 ml of warm milk.

The correct sports diet used in the conditions of intensive physical exertion should provide an athlete body with a 3500 calorie standard.

3. The diet of one training day

4. The diet of the strengthened preparation period

5. Query of the Competition Period

• Breakfast: buckwheat porridge, couple buns, 250 ml of milk.
• Second breakfast: meat sandwich, banana, black chocolate (50 g), a cup of black coffee.
• Lunch: 500 ml of chickens broth, boiled fish, stew from vegetables, two slices of bread from Hercules, compote from fresh fruit.
• Soon: Caloric bun with a raisin, fruit juice.
• Dinner: Carrying Chicken (180 g), ½ Green Tea Glass.
• The second dinner: a pear, dairy oatmeal, a pair of bread slices with bran, black tea.

Approximate option of proper sports nutrition for a week

Monday:

• Breakfast: small (150 g) serving of oatmeal, a pair of apples, a glass of low-fat kefir.
• Second breakfast: boiled chicken breast (200 g), tomato, two dried pieces of bread, ½ glasses of green tea.
• Lunch: meat salad (300 g), chicken soup (500 ml), two baked potatoes, watering soy sauce, dried bread (two pieces), green tea (1/2 cup).
• Half date: a glass of milk with a piece of bread from rye flour.
• Dinner: Vegetable Salad (300 g), Ham (60 g), dried bread slices, Green tea.
• The second dinner: a pair of poppy buns, 250 ml kefir.

• Breakfast: Slices of fresh pineapple (100 g).
• Breakfast: buckwheat porridge (150 g), ham (60 g), stew mushrooms (100 g), tomato, yogurt with the addition of cornflakes (100 ml).
• Lunch: Vegetable Soup (500 ml), Pilaf (250 g), Protein Bar, Green Tea with Lemon (1/2 Glass).
• Housinal: Egg in a bag, vegetable juice (200 ml), a piece of bran bread.
• Dinner: a piece of solid cheese (30 g), vegetable salad (300 g), a dozen boiled shrimp, mineral water with lemon (200 ml).
• Second dinner: Cocktail protein.

• Breakfast: banana, a glass of low-fat milk, two dried pieces of black bread.
• Second breakfast: boiled fish (100 g) with a garnish of boiled beans (100 g), unsweetened tea (150 ml).
• Lunch: Salad with salty searels (150 g), boosch of sour cabbage (500 ml), boiled potatoes (two pieces per portion), lemon tea (200 ml), black chocolate (50 g).
• Afternoon person: protein cocktail.
• Dinner: Energy Bar, Glass of Milk, Two pieces of bread with bran.

• Breakfast: bubbing bun, grape juice (200 ml).
• The second breakfast: pair of apples, kefir (100 ml), three wheat loaf.
• Lunch: seafood salad (150 g), milk soup with fruits (500 ml), boiled cold turkey (150 g), black tea (100 ml).
• Soon: black chocolate (50 g), a glass of kefir, a pair of buns.
• Dinner: Salad of sweet pepper (150 g), oatmeal porridge (200 g), fruit juice (250 ml).
• The second dinner: a pair of apples, mineral water with lemon juice (200 ml).

This diet of proper nutrition for a week is intended for athletes withsting medium physical exertion.

Sunday

• Breakfast: omelet, cooked from two eggs, a glass of milk, two pieces of bran bread.
• Breakfast: Salad of cucumbers and tomatoes (150 g), sandwich with ham and cheese slices, black coffee (200 ml).
• Lunch: Okroshka (500 ml), stew beef (200 g), three pieces of bran bread, vegetable juice (200 ml).
• Sferdnik: orange, green tea (100 ml).
• Dinner: beef stew (100 g), kefir (200 ml).
• Second dinner: Pineapple juice (200 ml), a piece of bran bread.

Features of the proper nutrition for girls-athletes

Female athletes master all new sports, who were previously purely male (for example, severe athletics and hockey), and every year the list of these species is steadily expanding.

However, this section of the article will talk about the traditional-women's sport: rhythmic gymnastics. What are the tasks of the correct nutrition of athletes? Their diet should:

1. Provide the body the necessary number of vital nutrients, simultaneously without exposing it to the risk of a set of excess weight.
2. Maintain a stable low body weight.
3. Stimulate the high plasticity and functionality of the bone-muscular apparatus, as well as a set of muscles relatively small volume.

What is the diet of sports girls?

Potatoes and pasta from the food athletes should be completely excluded.

• Highlyalized confectionery products in the form of cakes, cakes and souffles are subjected to strict limitation. All sorts of dried fruits are allowed sweets (especially prunes, dried and raisins) and bitter chocolate.
• In the diet of the girls-athletes there should be no roast foodcontributing to the body weight set. It is allowed to use vegetable oil Only as refueling for salads and porridge. In addition to the threat of a set of fatty mass, fried dishes can provoke incorrect operation of the organs of the gastrointestinal tract. Therefore, feeding sports girls can only be dishes prepared by cooking and extinguishing.

Girls athletes are categorically forbidden to use sweet carbonated drinks.

• Berry fruit, compotes, dining water and fruit juices are extremely helpful and welcome in the diet of proper sports nutrition. For sweetening of beverages, it is recommended to use non-sugar, but a natural honey.

What should be the emergence of athletes?

• Food athletes must obey the strict mode: it is necessary to take food only in the clock allotted for this.
• The most optimal can be considered 4-5 meals a day, that is, to take food athletes should every 3.5 hours.
• In order for the overloaded stomach to prevent the training process, the portions should be small.

Features of the right diet for men athletes

And in this section of the articles we will discuss the exemplary diet of the athletes engaged in game sports. The energy consumption of their daily diet should be laid in a frame of 5,500 calories, although this figure is very approximate.