Menu for sports nutrition for the week. Healthy nutrition for athletes. What doctors say

If you play sports, then you will be interested in learning about sports diets. You probably know that athletes must eat in a special way in order to always be in excellent sports shape and never get sick. So let’s talk to you about what a sports diet and menu for a novice athlete should be.

Athlete's menu: what should it be?

If you are a beginner athlete, and all your days are carefully planned (school, training, home), then proper food intake should be very important for you. A lot in a person’s sports career depends on the food that he is used to eating. After all, an athlete is a person whose body experiences strong sports stress every day. Do you think the regular food you are used to will suit you? Can you refuse the fried potatoes and beef chops that mom cooks so expertly? Are you asking if it is necessary to give up all this for the sake of sport?

We answer you with all the directness of which we are capable: yes, we will have to give up these culinary wonders for the sake of sport. For what? Firstly, fried, smoked and salted foods are harmful to the liver and stomach. And if these organs work poorly, then the whole body will therefore work poorly. Secondly, it will be very difficult for your body to tolerate training, since some of its organs will hurt. And as you yourself understand, an athlete must be healthy person. A sick athlete is wrong, it doesn’t happen.

So, you and I decided that you should now eat properly. You'll have to switch to healthy image life and eat only healthy foods, and we’ll tell you which ones.

So, here are our tips regarding the menu for a novice athlete.

1. We exclude everything fried from our daily diet. Fried chicken, pork and beef chops need to be said goodbye.
2. We do not eat peppered, salted or smoked foods at all, as these are harmful products. Smoked mackerel, peppered lard, salted fish (herring, roach) are not the best food for an athlete.
3. We have already said that you will have to give up fried foods. But shouldn’t we eat all foods raw? Of course not. We will eat all products boiled. Boiled lean meat (chicken, beef, lean pork, fish) is an excellent option for lunch and dinner. Boiled vegetables (potatoes, beans, beets) will replace fried ones. Boiled beans have the same calorie content as meat. Boiled beets, or better yet baked in the oven, are finger-licking delicious.
4. Don't forget about vegetables and fruits, which are rich in fiber and are very beneficial for your body. Carrots, cucumbers, tomatoes, apples, plums, pears - you can trust these without any fears.
5. Let's talk about bread. Undoubtedly this is very important product which is rich in carbohydrates. We need carbohydrates for energy. But athletes really need this energy. The only thing is that the bread should be black, not white, and certainly not a loaf. You need approximately 150-200 grams of bread per day.
6. Your body needs proteins because they strengthen your muscles. Proteins are found in dairy products (cottage cheese, milk), eggs, meat, and nuts.
7. Once a week you need to do a fasting day. Usually they drink only kefir all day. You cannot eat any other foods on this day, otherwise there will be no fasting day you will not make it.
8. More vitamins, athletes really need them to maintain vitality and give strength.
9. No sweets or baked goods are allowed; they will not help your budding sports career, but will only harm. Cakes, buns, grandma's pies, cheesecakes should disappear from your life. But if you really want to try donuts or pancakes one more time, then don’t deny yourself this desire, just be careful not to overdo it, so that there are no sad consequences later.
10. You need to eat 2 hours before the start of your workout. You should not exercise on a full stomach.

Diet for an athlete for a week

We offer you a diet that you can maintain for a week.

• Monday

Breakfast - a hard-boiled or soft-boiled egg, a piece of black bread, two apples, a glass of tea.

Lunch - chicken broth, into which you can crumble a boiled egg. 200 grams of boiled meat, 3 pieces of boiled potatoes, seasoned vegetable oil or mayonnaise. Compote or tea.

Dinner - boiled rice, a piece of boiled fish. Fish can also be steamed. Cucumber and tomato salad seasoned with vegetable oil. A glass of tea. At night you need to drink a glass of kefir.

• Tuesday

Breakfast - any milk porridge, which does not need to be added butter. Instead of sugar, you can add liquid jam to the porridge. One orange or any juice.

Lunch - chicken-based vegetable soup, which includes carrots, sorrel, onions, parsley. As a second dish, boiled beans with a piece of boiled chicken will suit you. You can wash everything down with compote.

Dinner - baked potatoes on a layer of salt, stewed beef liver, cabbage salad. Compote is suitable for the third.

• Wednesday

This day will be a fasting day for you and me. You will have to drink kefir all day.

• Thursday

Breakfast - fried eggs of two eggs, a piece of black bread, three medium apples, a glass of tea.

Lunch - beef broth with chopped potatoes and seasoned with sour cream. Boiled fish with rice porridge on water. Beet salad dressed with mayonnaise.

Dinner - stewed meat with vegetables, cabbage and carrot salad, a glass of kefir and a piece of cheese.

• Friday

Breakfast - boiled potatoes with pieces of zucchini. Half a glass of sour cream, a piece of black bread.

Dinner - potato soup with garlic. Buckwheat porridge with stewed liver. Jerusalem artichoke or daikon (white radish) salad with sour cream. One banana.

Dinner - boiled beans or peas with fish cutlets or steamed meatballs. Cucumber salad. Kefir for the night.

• Saturday

Breakfast - two soft-boiled or hard-boiled eggs with fresh cucumber, one orange.

Lunch - chicken soup, jacket potatoes, cut and seasoned with vegetable oil. Fish baked in the oven on a layer of salt. Sauerkraut salad. Tea.

Dinner - buckwheat or pearl barley with boiled chicken. Pour sour cream sauce over everything. Cabbage salad and finely shredded fresh cucumber. One apple.

• Sunday

Breakfast - milk porridge made from rice, millet or wheat groats, seasoned with jam. One soft-boiled egg, cheese sandwich. A glass of tea.

Lunch - pea soup beef broth. Boiled noodles with fish. Beet salad and pickled cucumber seasoned with mayonnaise. A glass of compote or juice.

Dinner - a glass of kefir. After 1 hour, repeat the kefir.

This diet is an example of proper nutrition for a person involved in sports. You can add some dishes to the proposed diet yourself, avoiding only fried, spicy and starchy foods.

Features of diet for different sports

In general, you need to know that each sport has its own little nutritional tricks. For example, it is very important for hockey and football players to strengthen their legs. It's not just that they be strong and muscular. It is very important that the bones are strong and not brittle. And for this you need to eat a lot of calcium. There are special tablets called “Calcium Gluconate”. But besides this, calcium is found in cottage cheese and eggs. Volleyball and basketball players need their hands to be strong and dexterous. And for this you need to eat vegetables. Gymnasts should try not to overindulge in food; it is possible that they will often have to give up dinner. It is very important for skaters and cyclists, as well as tennis players, to consume calcium, as these are very traumatic sports. And at your age, the bones are not yet fully strengthened, so it is so important to strengthen them yourself. But besides this, it would be good to eat pomegranates and oranges, rich in vitamin C. Swimmers should eat lemons and garlic, since people involved in this sport are very often susceptible to colds.

That seems to be all, our dear reader. We wish you a quick flourishing of your sporting activity and a long-term decline. Well, if you still haven’t connected your life with sports, then it’s time to do it.

The first thing that comes to mind when it comes to sports nutrition is gainers, proteins and other similar supplements that are introduced into the diet.

But, in fact, a person involved in sports should be much more attentive to his diet and, possibly, change the menu.

An athlete’s diet depends on how intensively and what exactly he is doing, what results he wants to achieve, and what stage he is at.

Thus, in strength sports, two stages are distinguished - the stage of weight gain, when the number of calories increases to the maximum, and drying, when the weight is lost.

In athletics, football and other sports, it is important to have not only well-developed muscles, but also a healthy heart and lungs.

What does the diet of athletes depend on?

The sports menu is developed taking into account several factors:

1. weight, degree of athlete’s load, need for calories and microelements;
2. metabolic rate;
3. need for weight support or correction;
4. requirements for muscle mass and body fat.

For example, the athlete’s menu at the recruiting stage muscle mass(and with it - weight) should contain a maximum of proteins.

This is the building material for muscles. But protein without a sufficient amount of fats and carbohydrates (not to mention microelements) will not be fully absorbed.

The drying stage, on the contrary, requires a diet with minimal calorie content.

When cutting, it is important to lose as much weight as possible - so that muscle mass does not go away along with fat and water.

Therefore, proteins in the menu are reduced slightly, and fresh vegetables are used to replenish the “reserve” of carbohydrates.

When creating a menu, you cannot select foods blindly: not only calorie content is calculated, but also the amount of proteins, fats, carbohydrates, vitamins and minerals in each dish.

It is not worth replacing a good diet with “sports nutrition” - protein shakes and gainers, without paying attention to the taste and composition of the dishes.

In this case, it is very easy to overdo it with nutritional supplements and spoil your stomach.

Some menu examples

Below are sample menus For different types athletes. They are united by multiple meals and variety.

Diet for 1500 calories per day

This option is suitable for men who are losing weight and girls who are gaining or maintaining weight.

Breakfast: vegetable omelette with tofu and berry juice / cottage cheese casserole with juice / oatmeal and compote.

Second breakfast (snack): fruit / apple mousse / grapes.

Dinner: light salad and cream soup with broccoli / beet salad, creamy asparagus soup / salad with apple and celery and creamy soup with mushrooms.

Afternoon snack: stew with chickpeas and barley with mushrooms and tomatoes / spaghetti, vegetable roll with zucchini / buckwheat and vegetable stew.

Dinner: eggplant rolls with feta and Caesar salad / lobio with vegetable salad / vegetable cutlets and pineapple salad.

As you can see, nutrition for athletes can be both varied and healthy.

6000 calorie per day diet

Before you is one of the “heaviest” menus, designed for 13 meals.

It can be used by heavyweight athletes during the bulking phase.

For breakfast there is a drink (juice, fruit drink or compote) with an omelette or porridge. The snack is standard - simple fruits, berries or a fruit dessert.

Lunch four. Each of them includes 2-3 dishes: side dish, salad, main course.

There are also four afternoon snacks - with a side dish and a protein dish. Three dinners. They include salads or side dishes, dishes with cheese or vegetables.

Sports nutrition should be selected based on the needs of the body.

Before you overload yourself with an extreme 6,000-calorie diet or, on the contrary, go on a strict diet, you need to consult a doctor or trainer.

It's no secret that athletes eat differently. They have their own diet, diet, and even the athletes’ menu is different from everyone else. But what specific athletes’ weekly menu should be is known to few; these are mostly experienced athletes who have tried many diets in their own skin.

The nutrition of athletes is very specific. It must be clearly planned and calculated according to percentage main organic substances - proteins, carbohydrates and fats (35/55/10). For representatives of different sports, the ratio may vary slightly.

You need to eat 5-6 times a day, and 4 of them should be substantial, and the remaining 2 should be at the level of an average snack.

Vegetables and fruits should make up at least half of everything eaten. Food should be varied, steamed or boiled and arouse appetite.

Don't forget about sports supplements, but it’s also not worth loading the liver with excessive protein consumption.

A healthy weekly diet should also include low-fat dairy products, cereals and cereals, low-fat fish, nuts, and meat. All this can be combined and created for yourself a personal menu.

Proper nutrition for a week

Products must always be fresh. You need to buy them and plan your meals for each of the seven days in advance - so that there are no problems or hiccups.

Eat carbohydrate foods mainly before lunch, and then gradually increase protein foods, although you don’t need to completely eliminate both.

Morning meals should be slightly larger than evening meals in portion sizes.

Athletes' menu for the week:

Monday:

• breakfast– oatmeal with milk with dried fruits, nuts, 2 boiled eggs, a glass of milk or kefir;
• lunch– low-fat kefir, several bananas, orange;
• dinner – chicken breast boiled, buckwheat, vegetable salad, juice;
• afternoon tea– a sandwich with ham and low-fat cheese, a glass of milk;
• dinner– assorted vegetables, chicken or beef chop, a glass of milk.

Tuesday:

• breakfast– mashed potatoes, fish, a glass of milk;
• lunch– low-fat cottage cheese, apple, juice;
• dinner– soup with meat or meatballs, vegetable salad, chop, juice;
• afternoon tea– chopped tomatoes and cucumbers, you can add yogurt, juice;
• dinner– steamed fish cutlets, Greek salad, a glass of milk.

Wednesday:

• breakfast– muesli with milk, steam boiled eggs, juice;
• lunch– cottage cheese with pancakes, a glass of milk;
• dinner– borscht, pilaf with meat, cocoa with milk;
• afternoon tea
• dinner– boiled chicken breast, vegetable salad, juice.

Thursday:

• breakfast– wheat porridge, boiled chicken fillet, juice;
• lunch– chicken sandwich, glass of milk;
• dinner– spaghetti soup, buckwheat porridge with mushrooms, vegetable salad, a glass of kefir;
• afternoon tea– fruit slices from bananas, oranges, apples, kiwi, a glass of yogurt;
• dinner– stewed peppers with minced meat and cabbage, juice.

Friday:

• breakfast– baked fish with cheese in the oven, rice porrige, tomatoes;
• lunch– cottage cheese casserole, a glass of milk;
• dinner– fish soup, chicken chop, any porridge, vegetable salad, juice;
• afternoon tea– seasonal fruits, yogurt;
• dinner– mashed potatoes, fish cakes, cabbage salad, juice.

Saturday:

• breakfast– roast with cheese in a pot, orange, glass of milk;
• lunch– meat pie, yogurt or kefir;
• dinner– pea soup with meat, jacket potatoes, stewed vegetables, juice;
• afternoon tea – cauliflower in batter, a glass of milk;
• dinner– boiled chicken breasts with broccoli, banana, juice.

Sunday:

• breakfast– omelette, 2 bananas, juice;
• lunch– chop, seaweed, yogurt;
• dinner– cheese soup with mushrooms, boiled chicken breast, vegetable salad, juice;
• afternoon tea– zucchini pancakes, a hot sandwich with cheese, a glass of milk;
• dinner– baked fish with vegetables, juice.

This weekly menu is approximate and can be adjusted at your discretion, adding something to it, for example, bread, or subtracting it.

proka4aem.ru

Many people know that professional and amateur athletes should give preference to proper nutrition and special diets that allow them to constantly keep themselves in ideal physical shape.

What does it look like healthy menu for every day for female athletes, we will find out below what you need to consider when planning your diet during sports.

Conditions for maintaining a sports diet

A fitness diet for girls who regularly play sports is based on proper and healthy nutrition. She'll do for everyone who wants to get in great shape provided there are sufficient physical activity.

However, creating your menu for every day, athletes should still take into account that the body needs to be saturated with healthy components that strengthen muscles and maintain tone.

A healthy diet for an athlete should be planned taking into account the following points:

• the diet should be varied and include different foods. Make your list of favorites healthy foods and use them every day, alternating and combining as you wish;
• You need to prepare food correctly. The fat content of the prepared dish should not exceed the permissible limits according to your diet. Also, other components of products, such as minerals, carbohydrates, proteins and vitamins, must also be contained within acceptable limits;
• practice fractional meals. Divide your daily diet into 7 small portions and eat them every couple of hours;
• don't eat before bed. The last meal is possible up to 10 o'clock;
• eat only natural and fresh foods. Nutrition for athletes to burn fat should not include fast food, processed foods, etc.

Diet for athletes when gaining muscle mass and losing weight

Whether you are a professional athlete or have just started going to the gym, think about your future menu, which will help you clean up excess weight and strengthen muscles. When preparing a diet for every day, you must include those foods that contain components such as:

• Carbohydrates – they are needed to give energy to the body. Its daily requirement for an athlete is calculated at the rate of 5 to 10 g per kilogram of a person’s weight;
• proteins. You need to maintain muscle mass through proteins or proteins. Proteins in an athlete's menu improve training performance and help repair damaged tissue. About 13 percent of energy comes from protein consumption. The daily volume of protein is 1 g per kilogram of body for average physical activity, and twice as much for intense training. Do not overuse proteins to avoid fat deposits and dehydration;
• fats. They are a key source of energy, but there should not be a lot of them in an athlete’s menu. Acceptable rate for each day is up to 30 percent of total calories. With excess fat, digestive processes slow down and health deteriorates;
• water – during an hour of intense training, the body can lose up to 2700 ml of fluid, and a lot of it comes out in the urine. The athlete should drink plenty of fluids;
• Minerals and vitamins are necessary for human internal systems and organs to function normally. For intense sports training those substances contained in simple food will not be enough. For the effectiveness of exercise, it is recommended to use special mixtures, with the help of which you will saturate the body with minerals and vitamins, and will not gain extra calories.

Proper nutrition before exercise

Athlete nutrition before and after workouts should be different from each other. So, before classes, it is advisable to include the following in the menu:

• fish with vegetables;
• lean meat steak with vegetable salad;
• skinless poultry with rice or black bread;
• baked potatoes with vegetables;
• egg white omelette with oatmeal;
• yogurt or kefir.

But it is advisable to eat voluminous meals in the form of a large portion of soup or salad a couple of hours before training; dense foods (cottage cheese or porridge) are consumed an hour before training. Half an hour before them, one pear or apple is allowed, you can also drink coffee without sugar or green hour, which will allow you to convert fat from special cells into energy raw materials for the body. This way, more fat and less amino acids, glucose and glycogen will be burned during training. You won't be as tired after class.

What to drink before classes

An athlete should drink water both before and after exercise and even stop to drink. This is very important because even slight dehydration will not give a positive result. Dehydration can be recognized by the following symptoms:

• obsessive feeling of thirst;
• dry or cracked lips;
• dry mouth;
• dizziness.

If any of these occur, stop exercising for a while and drink water. You can continue it when it gets better.

Be sure to drink a glass of water before starting your workout. During class you need to drink water every 20 minutes to ensure healthy hydration of your body when losing fluid through sweat.

Nutrition for the athlete after training

You need to eat after training, so your figure will be slim and athletic. It is advisable to eat food within 20 minutes after training, because During this period, an anabolic window appears in the body, which digests proteins and carbohydrates. All absorbed calories will be used for muscle recovery and growth.

Choose liquid carbohydrates, particularly grape or cranberry juice. Carbohydrate foods without fat are also allowed:

• potato;
• jam;
• vegetables;
• fruits.

After training you need to saturate yourself with low-fat protein foods:

• chicken meat;
• egg whites;
• low-fat cottage cheese;
• cheese;
• yogurt;
• legumes

Unfried fish is allowed. All of the above can be eaten within an hour after class. The acceptable dose should fit in the palm of your hand.. It is not recommended to consume caffeine-based products within 2 hours after training:

• coffee;
• cocoa;
• chocolate.

Diet for athletes when losing weight

If you are not interested in building muscle during sports activities, but only in losing weight, then you need to plan your menu like this:

• do not consume proteins 5 hours before classes;
• do not eat anything for two hours;
• do not eat as much afterwards;
• protein food 2 hours after training.

The results will not take long to arrive. Don't forget about a special fitness diet. She's good because admits a large number of food and does not cause health problems. The conditions for following this diet are:

• meals five times a day without long breaks;
• drink at least 2 liters of water per day;
• consume low-fat dairy products;
• stew, boil or bake poultry and fish;
• preferred fruits are citrus fruits and green apples;
• It is better to choose brown rice;
• Drink only squeezed juices.

Sample sports diet menu for every day

Remember that adherence to this diet by those girls who are not athletes requires regular exercise. If you don't plan on regular training and fitness, then choose a different diet.

Monday

The first day's diet looks like this:

• breakfast – a couple of eggs, oatmeal, a glass of fresh orange juice and low-fat cottage cheese;
• second breakfast - yogurt and fruit salad;
• lunch – chicken, rice, vegetable salad;
• dinner - stewed fish, apple and salad.

On the second day the diet is as follows:

• breakfast – a glass of milk, rolled oats and grapefruit;
• lunch – chicken with rice;
• afternoon snack – fresh vegetable with bran;
• dinner – beef with corn.

On this day the menu could be like this:

• breakfast - milk, muesli, fruit, a couple of eggs;
• second breakfast – carrot juice and cottage cheese;
• lunch – chicken salad, potatoes, apple;
• afternoon snack – low-fat yogurt with fruit;
• dinner - fish, boiled beans and salad.

• breakfast – a glass of juice, an omelet, oatmeal and a peach;
• second breakfast – rice and vegetable juice;
• lunch - turkey meat with an apple;
• afternoon snack – cottage cheese and salad;
• dinner - chicken, pita bread or pita bread, salad.

• breakfast - oatmeal, omelet and fruit;
• second breakfast – cottage cheese and banana;
• lunch – fish with rice and salad;
• afternoon snack – yogurt and fruit;
• dinner - turkey, corn and salad.

On the sixth day you can eat the following:

• breakfast – milk, omelet, buckwheat porridge;
• second breakfast – banana and cottage cheese;
• lunch - fish with rice, salad and orange juice;
• afternoon snack – yogurt and baked potatoes;
• dinner – shrimp and vegetable salad.

Sunday

The last day includes the following diet:

• breakfast - milk, a couple of eggs, muesli and grapefruit;
• second breakfast – peach and rice;
• lunch - chicken, pasta, salad, orange juice;
• afternoon snack – yogurt and apple;
• dinner - beef and vegetable salad.

As you can see, there is nothing wrong with a fitness diet for athletes, and it is suitable for absolutely everyone who loves to play sports and wants to get her figure back to normal. Sport in itself is very good for health, and in combination with proper nutrition it will be doubly great.

dietolog.guru

People who play sports or lead an active lifestyle need special nutrition. Nutrition for athletes should contain more nutrients, vitamins, carbohydrates, proteins, fats. You need to maintain enough calories each day to ensure your workouts are successful and you achieve the results you want. The body is often overloaded during training and needs to be supplied with energy, so your menu should be balanced and varied to have a good appetite every day. Proper nutrition for athletes is not complicated, and preparing meals is quite simple. Below you will find out the main tips and menu for the whole week when playing sports.

To achieve good results, men and girls need to maintain proper loads during training, recover well and eat well every day. You should go to training in a good mood and be energized.

A proper diet for an athlete does the following in the body:

1. Activates and normalizes metabolic processes in the athlete’s body for muscle growth and the recovery process.
2. Provides the athlete with all the necessary microelements, vitamins and calories.
3. Regulates weight (after all, different times different sports uniforms are required each year)

During various sports exercises, the body expends a large amount of energy. Energy is spent on maintaining the functioning of the heart, breathing, and digestion. If you eat poorly before training, then the body is exhausted, which has a very bad effect on the health of athletes. That's why it's so important to eat properly and balancedly for men and girls who visit GYM's and perform various sports exercises.

Your menu should consist of healthy and fresh foods; it is advisable to avoid processed foods and other unhealthy foods.

Features of the diet for athletes

An individual menu must be drawn up for each athlete, taking into account age, weight, physical activity, training intensity, goals and objectives. But the principles of nutrition are the same for everyone. Each meal should contain a balanced amount of proteins, fats and carbohydrates.

The formula for calculating components for an athlete is as follows:

• Proteins – 30-35%
• Fats – 10-20%
• Carbohydrates – 50-60%

You need 2-2.5 grams of protein per 1 kg of your weight, 0.5 g of fat per 1 kg, 4-7 g of carbohydrates per 1 kg during the period of gaining muscle mass, and 2 g during the period of burning subcutaneous fat. If you are preparing for a competition or want to reach peak fitness, then carbohydrates are reduced to 0.5-1 grams per 1 kg of your weight for 1 month.

Let's look at 2 examples, for a man and a girl:

1. A man weighs 70 kg and his daily requirement is as follows: proteins 140 g, fats 35 g, carbohydrates for maintaining weight 210 g, for weight gain 280-490 g, and for burning fat 140 g. Calculate calories yourself, 1 gram of protein and carbohydrate is equal 4 kcal, and 1 gram of fat is equal to 9 calories. If protein is 140 g, fat is 35 g, carbohydrates are 280 g, then this is approximately 2000 calories per day for a 70 kg athlete to stay in the weight category.
2. The girl is 50 kg and the goal is to stay in the weight category, give her muscles elasticity and burn subcutaneous fat. Then the following numbers: proteins 60-80 grams, fats 25 grams, carbohydrates 100-150 grams.

Eat small portions every 3-4 hours. Last meal 3-4 hours before bedtime. Drink 200 ml of water 10-20 minutes before meals. Drink during meals and immediately after clean water it is forbidden. Divide your entire daily diet into 4-5 meals.

Menu for every day

The diet is suitable for men and girls. Depending on your goals, increase or decrease the calorie content of your diet due to carbohydrates (add or remove dishes from the menu).

Leave proteins at 1.5-2 grams per 1 kilogram of body weight, and fats at 0.5 grams per 1 kilogram.

Monday

1. Breakfast – porridge with milk with dried apricots, 1-3 boiled eggs, milk 0-1%
2. Second breakfast – 1-3 bananas, apple, yogurt 0-1%
3. Lunch – chicken with noodles, salad with pumpkin and tomatoes, tea
4. Afternoon snack – sandwich with low-fat cheese and milk 0-1%
5. Dinner – chopped vegetables, chicken chop, kefir 0-1%

Tuesday

1. Breakfast – muesli with milk, 1-3 eggs, vegetable juice
2. Second breakfast – cottage cheese 0-2% with sour cream 5-10%, pear
3. Lunch – borscht, zrazy with cheese and tomatoes, tea
4. Afternoon snack – chopped tomatoes with herbs and olive oil, juice
5. Dinner – Greek salad, fish cutlets, cocoa

Wednesday

1. Breakfast – potatoes with fish, milk 0-1%
2. Second breakfast – pancakes with butter or cottage cheese 0-2%, low-fat sour cream, milk 0-1%
3. Lunch – Fish soup, cucumber, tomato, chicken fillet, fruit juice
4. Afternoon snack – orange, natural yoghurt 0-1%
5. Dinner – vinaigrette, chicken wings, vegetable juice

Thursday

1. Breakfast – omelet with herbs and tomatoes, lean pork, milk 0-1%
2. Second breakfast – cheesecakes with milk 0-1%
3. Lunch – salad of cucumbers, tomatoes, cabbage, herbs with sunflower oil, chicken cutlets, compote
4. Afternoon snack – natural yoghurt 0-1% with banana
5. Dinner – fish cutlets with buckwheat, Caesar salad, cocoa

Friday

1. Breakfast – dumplings with sour cream 5-10%, low-fat cheese, green tea
2. Second breakfast – cheesecakes with raisins, cocoa with milk 0-1%
3. Lunch – pea soup, chicken fillet, tea
4. Afternoon snack – oatmeal cookies with milk
5. Dinner – vegetable stew, rice and lean pork, compote

Saturday

1. Breakfast – dumplings with cottage cheese, cucumber, tomato, cocoa
2. Second breakfast – 0-1% yoghurt with cookies and banana
3. Lunch – soup with meatballs, Greek salad
4. Afternoon snack – omelet with cheese and tomatoes, juice
5. Dinner – eggplant stuffed with rice, steamed fish, black tea

Sunday

1. Breakfast – a sandwich of Borodino bread, cucumber, tomato, chicken, juice
2. Second breakfast – cottage cheese 0-2% with low-fat sour cream, milk 0-1%
3. Lunch – chicken fillet with pearl barley porridge, vegetables, tea
4. Afternoon snack – milk 0-1% a couple of glasses
5. Dinner – fried zucchini, salad, buckwheat, fish, tea

• To lose weight, consume more calories than you get from food. For example, you consume 1500 calories per day, exercise 3 times a week, and your weight remains the same, which means that to lose weight you need to reduce the number of calories by 100-200 per week and see the result. If your weight decreases by 500 - 1000 grams per week, then it is good for you and for your health. You can stay at 1500 calories per day, but then you will need to burn more of them and the intensity of your cardio training will have to increase. It will be necessary to increase the time spent exercising on an exercise bike, treadmill, etc.
• Many athletes want to look good in the summer or while traveling to warm countries. To lose weight and burn subcutaneous fat, you must follow the following recommendations for 1 month. Proteins 2 grams per 1 kg of your weight, fats 0.5 grams, leave complex carbohydrates in your diet and make 1 gram per 1 kg. In 1 month you will burn all subcutaneous fat and look great.
• To lose weight, you need to recover well and consume vitamins and nutrients. After all, the body is under stress during drying or losing weight, because there are not enough nutrients in the form of energy (carbohydrates). Therefore, buy additional vitamin complexes at a pharmacy or sports store and take them as directed.

VseProZdorovie.ru

Proper nutrition for athletes is the key to success and athletic achievements. The basics of rational nutrition help you create a menu for the week and for every day. The diet of athletes should help prepare for competitions and restore strength after performances. Selection of nutrition is impossible without knowledge of physiology and dietetics.

The essence of sports nutrition

The rules of a balanced diet are important for maintaining not only athletic fitness, but also health. The products must be of high quality, in sufficient quantity, the diet and the percentage of absorption of the food eaten must be established. Proper nutrition takes into account the recommendations of a balanced diet and leads athletes to a specific goal.

• We recommend reading: sports nutrition for losing weight and gaining muscle mass

Without proper nutrition, you cannot achieve the required physical shape. Nutrition helps you reach maximum energy levels in competitions and quickly recover after them.

To achieve your goals, you need to start with a food diary. Without painstaking work on counting calories received and spent, analyzing the quantitative components of food consumed and one’s own well-being and performance, it is impossible to advance in creating a menu.

Exist different types physical activity of athletes:

• With minimal load (chess, checkers);
• With significant but short-term loads (sprinting, fencing, equestrianism);
• With prolonged and intense exercise (wrestling, swimming, sports games);

Let's consider the nutrition of athletes involved in strength training. These are workouts with long and intense loads.

Menu for every day

Proper nutrition - six meals a day. At the same time, the athlete is provided with a constant flow of energy, he is not able to overeat, and food is absorbed much more fully. Seven meals a day are considered optimal. But you should first get used to six meals.

Athletes at large volume food consumption is not enough essential vitamins and microelements. This deficiency can be eliminated either by daily consumption of 400 grams of vegetables and 500 grams of fruits and berries, or by vitamin complexes.

It is important to maintain a weight balance between carbohydrates and proteins in a 2:1 ratio. Drink at least 2 liters of water per day. You should drink before meals or an hour after it. Before your first breakfast, drink a glass of water with squeezed lemon juice. This will help the body cleanse itself of harmful products metabolism is much more efficient.

• First breakfast: protein shake made from highly purified hydrolyzed whey protein isolate. This cocktail is digestible in 15 minutes. You can drink a glass of fruit or vegetable juice instead of a cocktail.

The first breakfast should launch metabolic processes in the body. Before it, do a morning jog or light exercise, and take a contrast shower. In the first half of the day, the main volume of carbohydrates and proteins is consumed in the menu. These energy providers will start the work of the whole body. If the diet is followed, the athlete does not feel hungry.

• Second breakfast: a portion of oatmeal porridge, an omelet of 4 eggs, 2 slices of bread, 1 fruit, a multivitamin tablet.

At this time, you should have a thorough snack. The amount of food is the same as at lunch. In the first half of the day, the athlete can afford those foods that are prohibited for dinner, for example, fruits can be included in the menu. You can replace a multivitamin tablet with a glass of milk.

• Lunch: 150 grams of veal (any lean meat), 300 grams of rice, 100 grams of fresh vegetables.

Second solid meal. Fruits are no longer consumed as natural sweets after lunch.

• Afternoon snack: a portion of oatmeal, a glass of milk.

The main difficulty in organizing an afternoon snack is the ability to find time for it and prepare in advance necessary products. The way out of this situation is to develop a conditioned reflex to fractional meals.

• Dinner: 200 g turkey breast, 300 g boiled potatoes, 100 g vegetables.

Dinner must be no later than 18.00. Although many nutritionists do not agree with this statement and allow dinner 2 hours before bedtime. But physiology dictates its own laws. Digestive system a person does not work around the clock; she needs time to digest food and rest. Therefore, after 18.00, the hormones responsible for the absorption of food cease to be produced. If an athlete follows the natural cycles of his own body, the health benefits will be greater.

• Evening snack: a glass of kefir or 4 eggs.

A small snack is designed not so much to suppress hunger as to ensure an even supply of nutrients throughout the day. A glass of kefir at night is a classic of Soviet nutrition. Considering the amount of nutrition research being done at the time, there is no need to reinvent the wheel. It's better to follow good advice.

Menu for the week

The weekly menu is designed so that the athlete does not go beyond getting enough calories. The range of products should be as diverse as possible. Natural products form the basis of the menu of a person who cares about their health. Creating a menu for the week will help you make the necessary purchases in advance. There will be no need to cook anything in haste.

It is convenient to use the list of dishes for the week posted in the kitchen and follow the proven recommendations. By repeating this technique for a month, you can consolidate the habit of rational and planned nutrition, moving away from the chaos in this matter.

In weight ratio, carbohydrates are consumed twice as much as proteins. They eat at least 1 kg of vegetables, fruits and berries per day, and another 0.5 kg of cereal and bread. Then they eat 700-800 grams of protein food per day. This diet is 3500 kilocalories. Eggs, bread, cheese, milk, cottage cheese, and meat are consumed daily. You can diversify your diet by including different types of meat: chicken, turkey, rabbit, veal, game. Athletes should also eat cereals and vegetables every day. Variety in the menu is achieved by eating porridges: oatmeal, rice, buckwheat, corn, millet. Amaranth grains, spelled cereals and other forgotten grains are now available.

At increased loads athletes lack biologically active substances in their diet, which necessitates the need to take vitamins and proteins. However, many people neglect the variety of vegetables. Instead of constantly eating a potato side dish, try making a side dish of five types of cabbage, parsnips, turnips, Jerusalem artichoke, scorzonera, oat root, chufa, stachis, artichokes, green beans, and beans. Zucchini, eggplant, carrots, wild garlic - this brings novelty and variety. The composition of vegetables is rich in nutrients, vitamins, and microelements, which is what is required in nutrition.

A professional athlete does not think about creating a menu. It is serviced by specialists who deal with this. However, it is also necessary for a sports professional to know the rules of rational nutrition.

Proper nutrition for athletes - headache not only for themselves, but also for trainers and even Institutes of Nutrition. Every outstanding athlete contributes part of his experience to this science. The nature of nutrition and the composition of familiar foods are changing. Competition rules are changing. The results become faster, higher, stronger. The person remains the same. And in order not to part with his health for the sake of results, the athlete must thoroughly know and use the rules of proper nutrition.

People who play sports or lead an active lifestyle need special nutrition. Nutrition for athletes should contain more nutrients, vitamins, carbohydrates, proteins, and fats. You need to maintain enough calories each day to ensure your workouts are successful and you achieve the results you want. The body is often overloaded during training and needs to be supplied with energy, so your menu should be balanced and varied to have a good appetite every day. Proper nutrition for athletes is not complicated, and preparing meals is quite simple. Below you will find out the main tips and menu for the whole week when playing sports.

To achieve good results, men and girls need to maintain proper loads during training, recover well and eat well every day. You should go to training in a good mood and be energized.

A proper diet for an athlete does the following in the body:

1. Activates and normalizes metabolic processes in the athlete’s body for muscle growth and the recovery process.
2. Provides the athlete with all the necessary microelements, vitamins and calories.
3. Regulates weight (after all, different sports uniforms are needed at different times of the year)

During various sports exercises, the body expends a large amount of energy. Energy is spent on maintaining the functioning of the heart, breathing, and digestion. If you eat poorly before training, then the body is exhausted, which has a very bad effect on the health of athletes. That is why it is so important for men and girls who visit gyms and perform various sports exercises to eat properly and balanced.

Your menu should consist of healthy and fresh foods; it is advisable to avoid processed foods and other unhealthy foods.

Features of the diet for athletes

An individual menu must be drawn up for each athlete, taking into account age, weight, physical activity, training intensity, goals and objectives. But the principles of nutrition are the same for everyone. Each meal should contain a balanced amount of proteins, fats and carbohydrates.

The formula for calculating components for an athlete is as follows:

• Proteins – 30-35%
• Fats – 10-20%
• Carbohydrates – 50-60%

You need 2-2.5 grams of protein per 1 kg of your weight, 0.5 g of fat per 1 kg, 4-7 g of carbohydrates per 1 kg during the period of gaining muscle mass, and 2 g during the period of burning subcutaneous fat. If you are preparing for a competition or want to reach peak fitness, then carbohydrates are reduced to 0.5-1 grams per 1 kg of your weight for 1 month.

Let's look at 2 examples, for a man and a girl:

1. A man weighs 70 kg and his daily requirement is as follows: proteins 140 g, fats 35 g, carbohydrates for maintaining weight 210 g, for weight gain 280-490 g, and for burning fat 140 g. Calculate calories yourself, 1 gram of protein and carbohydrate is equal 4 kcal, and 1 gram of fat is equal to 9 calories. If protein is 140 g, fat is 35 g, carbohydrates are 280 g, then this is approximately 2000 calories per day for a 70 kg athlete to stay in the weight category.
2. The girl is 50 kg and the goal is to stay in the weight category, give her muscles elasticity and burn subcutaneous fat. Then the following numbers: proteins 60-80 grams, fats 25 grams, carbohydrates 100-150 grams.

Eat small portions every 3-4 hours. Last meal 3-4 hours before bedtime. Drink 200 ml of water 10-20 minutes before meals. You should not drink clean water during a meal or immediately after. Divide your entire daily diet into 4-5 meals.

Menu for every day

The diet is suitable for men and girls. Depending on your goals, increase or decrease the calorie content of your diet due to carbohydrates (add or remove dishes from the menu).

Leave proteins at 1.5-2 grams per 1 kilogram of body weight, and fats at 0.5 grams per 1 kilogram.

Monday

1. Breakfast – porridge with milk with dried apricots, 1-3 boiled eggs, milk 0-1%
2. Second breakfast – 1-3 bananas, apple, yogurt 0-1%
3. Lunch – chicken with noodles, salad with pumpkin and tomatoes, tea
4. Afternoon snack – sandwich with low-fat cheese and milk 0-1%
5. Dinner – chopped vegetables, chicken chop, kefir 0-1%

Tuesday

1. Breakfast – muesli with milk, 1-3 eggs, vegetable juice
2. Second breakfast – cottage cheese 0-2% with sour cream 5-10%, pear
3. Lunch – borscht, zrazy with cheese and tomatoes, tea
4. Afternoon snack – chopped tomatoes with herbs and olive oil, juice
5. Dinner – Greek salad, fish cutlets, cocoa

Wednesday

1. Breakfast – potatoes with fish, milk 0-1%
2. Second breakfast – pancakes with butter or cottage cheese 0-2%, low-fat sour cream, milk 0-1%
3. Lunch – Fish soup, cucumber, tomato, chicken fillet, fruit juice
4. Afternoon snack – orange, natural yoghurt 0-1%
5. Dinner – vinaigrette, chicken wings, vegetable juice

Thursday

1. Breakfast – omelet with herbs and tomatoes, lean pork, milk 0-1%
2. Second breakfast – cheesecakes with milk 0-1%
3. Lunch – salad of cucumbers, tomatoes, cabbage, herbs with sunflower oil, chicken cutlets, compote
4. Afternoon snack – natural yoghurt 0-1% with banana
5. Dinner – fish cutlets with buckwheat, Caesar salad, cocoa

Friday

1. Breakfast – dumplings with sour cream 5-10%, low-fat cheese, green tea
2. Second breakfast – cheesecakes with raisins, cocoa with milk 0-1%
3. Lunch – pea soup, chicken fillet, tea
4. Afternoon snack – oatmeal cookies with milk
5. Dinner – vegetable stew, rice and lean pork, compote

Saturday

1. Breakfast – dumplings with cottage cheese, cucumber, tomato, cocoa
2. Second breakfast – 0-1% yoghurt with cookies and banana
3. Lunch – soup with meatballs, Greek salad
4. Afternoon snack – omelet with cheese and tomatoes, juice
5. Dinner – eggplant stuffed with rice, steamed fish, black tea

Sunday

1. Breakfast – a sandwich of Borodino bread, cucumber, tomato, chicken, juice
2. Second breakfast – cottage cheese 0-2% with low-fat sour cream, milk 0-1%
3. Lunch – chicken fillet with pearl barley porridge, vegetables, tea
4. Afternoon snack – milk 0-1% a couple of glasses
5. Dinner – fried zucchini, salad, buckwheat, fish, tea

• To lose weight, consume more calories than you get from food. For example, you consume 1500 calories per day, exercise 3 times a week, and your weight remains the same, which means that to lose weight you need to reduce the number of calories by 100-200 per week and see the result. If your weight decreases by 500 - 1000 grams per week, then it is good for you and for your health. You can stay at 1500 calories per day, but then you will need to burn more of them and the intensity of your cardio training will have to increase. It will be necessary to increase the time spent exercising on an exercise bike, treadmill, etc.
• Many athletes want to look good in the summer or while traveling to warm countries. To lose weight and burn subcutaneous fat, you must follow the following recommendations for 1 month. Proteins 2 grams per 1 kg of your weight, fats 0.5 grams, leave complex carbohydrates in your diet and make 1 gram per 1 kg. In 1 month you will burn all subcutaneous fat and look great.
• To lose weight, you need to recover well and consume vitamins and nutrients. After all, the body is under stress during drying or losing weight, because there are not enough nutrients in the form of energy (carbohydrates). Therefore, additionally buy vitamin complexes at a pharmacy or sports store and take them according to the instructions.

In order to achieve results in sports, you need motivation, perseverance and endurance. You will have to train a lot, take care of your health and physical condition. Health in this matter is very important, since if the immune system is weakened or there is a problem with certain organs and systems, the body may not be able to cope with the stress, and one will have to give up on one’s sporting goals. A healthy diet is very important for athletes to keep them in good shape and help them reach their goals.

Proper nutrition for an athlete will depend on what kind of sport we are talking about. It is important that the body receives sufficient amounts vitamins, minerals . You also need to take into account that sports activities lead to large losses of energy by the body, so you need to monitor both the caloric content of your diet and ensure that the food is healthy. The following requirements apply to the nutrition of a person who is actively involved in sports:

• The amount of calories should be sufficient.
• The body must receive sufficient vitamins and microelements.
• Additionally, it is recommended to use dietary supplements that activate metabolism.
• The diet should be planned depending on what your goal is - to reduce or increase body weight.
• The menu should be designed so that it helps reduce fat mass and build muscle.

Also, when planning meals for athletes, remember about water. Lack of fluid leads to muscle fatigue and spasms. And during active training, the body loses a lot of water, so it is important to replenish my reserves.

The basis of any diet is three elements: proteins, carbohydrates and fats. Each of them influences the athlete’s diet in one way or another.

Carbohydrates

Carbohydrates are a group of compounds of organic origin, found in the cells of all living organisms and necessary for normal existence. They are, in fact, the main supplier of energy in the body.

Carbohydrates are divided into two types - simple and complex. Complex carbohydrates are polysaccharides: fiber, starch, and so on. The body breaks them down slowly, so blood sugar levels change slowly, without sudden jumps.

Sources of complex carbohydrates- these are beans, beans, peas, lentils, grain crops, pasta from hard species wheat. This also includes fruits, vegetables, berries, and mushrooms.

Simple carbohydrates are mono- and disaccharides such as fructose, glucose, sucrose and so on. Unlike complex carbohydrates, these carbohydrates dissolve more easily in water and, accordingly, are quickly absorbed by the body. Eating simple carbohydrates before a workout can make you feel tired quickly. They useful after workouts, because they help to restore strength well.

Sources of simple carbohydrates- these are flour products, sugar, sweets, honey, bananas, dried fruits, potatoes, pumpkin, rice, corn sticks and so on.

As for carbohydrates, when planning your healthy diet for an athlete, consider the following point. You need to eat before training complex carbohydrates, after - you can use simple ones. The amount of carbohydrates per day should be 5-9 grams per kilogram your weight. And the emphasis should be on complex carbohydrates. The best time to use them is the first half of the day. In the process of preparing for competitions, which in professional circles is known as “cutting,” the amount of carbohydrates should be reduced to 2.5 grams per kg of body weight.

Squirrels

A proper diet for an athlete should include squirrels. These are organic substances consisting of amino acids that are connected in series. They include proteins and peptides. Proteins are extremely important for all tissues in the body, they are necessary for the digestive and immune systems.

Depending on the type of activity, the amount of protein needed per day may vary. The average diet for an athlete recommends consuming 1.4 g protein per kg body weight.

Protein sources- this is chicken, beef, turkey, fish (especially trout, tuna, pink salmon), seafood (caviar, shrimp), eggs, white beans, dairy products. Proteins are also found in rice, oatmeal, and rolled oats. Proteins are very important for athletes, since they are the main building material for muscles.

Fats

The next component that is included in the rational nutrition of athletes is fats. They are natural organic compounds that have two main functions - organic and structural. Normally, it is advisable to consume 0.4-0.6 g of fat per kilogram of body weight per day.

Fats are saturated and unsaturated. Saturated fats are made up of molecules full of hydrogen. At normal temperatures they do not become softer. Therefore, they are considered harmful because they contribute to the formation of cholesterol plaques in blood vessels. Once in the body, these substances slow down metabolism, thereby complicating the process of losing weight and leading to excess weight.

Products with saturated fats are margarine, butter, coconut oil, animal fat, chicken skin and so on. Also these are fatty sauces, pastry creams, fast food.

The molecules in unsaturated fats are not entirely filled with hydrogen. Their main sources are plant products. At normal temperatures, these fats can become liquid, so the body quickly processes them, and no health hazard.

There is an opinion that fats in the diet should be limited. In fact, the body needs them, but only the right ones and in moderation. Their lack can disrupt hormonal levels, worsen the formation of muscle tissue, and reduce the functioning of the immune system. Unsaturated fats are also needed to help the body absorb vitamins better. It is worth choosing them, and their quantity in the diet should not exceed 20% of its total calorie content.

Healthy fats are found in olive, soybean, corn oil, nuts and nut butters, caraway oil, fish, and seafood.

Proper nutrition for athletes

It is worth understanding that the nutritional characteristics of athletes and bodybuilders will differ from the characteristics of the usual diet, because these people have a serious load, and regularly, so you need to take into account the following aspects when planning the menu:

• The diet must be of high quality and complete. You need to lean on those foods that are healthy and productive for the body.
• Amount of food consumed. Everything will depend on the specific type of activity. Some people need to eat a lot to gain weight, others need to eat little to lose it. You need to consider your goals when planning a balanced diet for athletes.
• Number of meals. It is better to eat in small portions, but often enough. This will help not overload the body before physical activity, maintain the body in one energy rhythm and avoid the feeling of heaviness. In addition, this way the food will be processed better and absorbed faster.

Diet options for athletes depending on the regime and load

As is already clear, proper nutrition for athletes will depend on the training regimen, type of activity and level of load. A simple diet option for approximately 2600 kcal, might be something like this:

• Breakfast. A couple of boiled eggs, about 200 grams of low-fat cottage cheese, a plate of oatmeal with milk with a small amount olive oil, a couple of pieces of bran bread, tea.
• Lunch. A couple of fruits, a bun, a glass of natural low-fat yoghurt.
• Dinner. Buckwheat with milk, omelette from a couple of chicken eggs, about 200 grams vegetable salad, 3 slices whole grain bread, about 50 grams low-fat cheese, tea.
• Afternoon snack. 150 grams of low-fat cottage cheese, half a plate of any porridge with fruits or berries, a glass of juice.
• Dinner. 250 grams of fresh fruits or vegetables, a couple of slices of bran bread, a glass of kefir.
• An hour before bedtime, you can eat an apple and drink a glass of milk/kefir.

And this enhanced diet athlete, which is designed for 3500 kcal.

• Breakfast. A plate of oatmeal, a four-egg omelette, an orange, a couple of pieces of toast or bread.
• Lunch. A glass of yogurt, a couple of bananas, 50 g of nuts.
• Dinner. 200 grams of boiled beef meat, 4 medium potatoes, 150 grams of vegetable salad, tea or juice.
• Afternoon snack. A glass of boiled rice, 150 grams fruit salad, a glass of milk.
• Dinner. Boiled fish, 4 boiled potatoes, salad of 120 grams of grated carrots and olive oil.
• A couple of hours before bed, eat half a plate of oatmeal, four boiled eggs and drink a glass of milk.

The following diet for athletes is suitable for training days.

• Breakfast. Three eggs, a couple of pieces of toast with jam or peanut butter, a bowl of oatmeal, a glass of milk.
• Lunch. Energy protein bar, tea or coffee.
• Dinner. 250 grams of mixed vegetables, half a liter chicken soup, 250 grams of boiled beef, juice, a little cracker.
• Afternoon snack. Compote, fruit drink or juice, bun.
• Dinner. 150 grams of stewed fish, 180 grams of boiled vegetables, tea.
• An hour before bedtime - a piece of bran bread, milkshake with banana.

This menu is suitable for enhanced training:

• Breakfast. High-carbohydrate sports drink, 180 grams of boiled rice with vegetables, a couple of slices of bread.
• Lunch. 3 pancakes with honey or condensed milk, a quarter of pineapple, juice or compote.
• Dinner. Salad with mayonnaise, 6 baked potatoes with cheese, 250 grams of beef stew.
• Afternoon snack. Protein bar and sports drink.
• Dinner. Stewed fish, half a plate of buckwheat, herbal tea.
• A couple of hours before bedtime, you can drink a glass of juice and eat 200 g of oatmeal.

And one more option for the daily diet is calculated directly on the day of the competition:

• Breakfast. A couple of buns with raisins, a plate of buckwheat, a glass of milk.
• Lunch. Banana, meat sandwich, 60 grams of dark chocolate, coffee.
• Dinner. 500 ml of chicken broth, boiled lean fish, a plate of vegetable stew, a couple of pieces of oatmeal bread, juice or compote.
• Afternoon snack. A bun with raisins, a glass of juice.
• Dinner. 160 grams of chicken stew, green tea.
• A couple of hours before bedtime - a portion of oatmeal, a couple of pieces of bran bread, one pear, tea.

Thus, an athlete’s diet can be different depending on the level of load, goals, and type of activity. But it is important that it saturates the body with everything it needs.

Useful video about the diet of athletes

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