Athlete nutrition during competitions
Proper nutrition plays a big role in training athletes. Achieving success, setting records, winning matches and competitions depend not only on the training process. The athlete needs to eat properly in order to make up for the loss of energy, recover quickly and give the muscles conditions for growth. Training with high physical exertion, exhausting competitions, flights with a change in climatic zones – all this is a great stress for the body. Moreover, both physical and moral.
In order to maintain the physical form and functionality of the body, the athlete must observe the correct diet. Balanced nutrition is a powerful remedy for recovery. When drawing up a diet, you need to take into account the sport and the stage of preparation. The climatic conditions and indicators of the athlete, such as weight, age, gender, are also important.
The diet should correspond to the loads and contain the necessary organic matter, mineral salts and vitamins. At the same time, a certain proportion of these nutrients is respected. Products must be easily digestible, both animal and plant origin.
Proper nutrition and normal sleep are important components of sports success.
Features nutrition before the competition
The diet before the competition should provide the athlete with energy during his sports performance. Good nutrition is the right amount and the right combination of products. You can get all the necessary nutrients for the body only by consuming different foods. Constant training with an unbalanced diet negatively affects the health of the body.
Proper nutrition shortly before the competition will not be able to compensate for the improper diet or its absence. Therefore, the diet should be strictly observed throughout the preparatory period before the competition.
You can’t consume too much food at a time. The athlete refuses three meals a day and is forced to eat about 5 times a day. At the same time, the amount of food is reduced at one time, rather than three times a day. Thus, a high metabolic rate is maintained. Foods containing a lot of fat are excluded from the diet (lard, vegetable and butter, mayonnaise, sausage).
The peculiarity of fats – can disrupt digestion, so it is better to exclude them from food on the day of competition.
Meat and fish should be cooked or baked. Fried and smoked dishes, as well as spices, adversely affect the liver. It will be too overloaded and will not be able to provide the athlete with enough energy.
Food on the eve of the competition should be familiar in its composition. On the morning before the performance, you should consume complex carbohydrates (cereals). Semolina porridge is quickly and easily digested by the body and immediately gives an influx of energy. You should be careful with oatmeal before the competition – it contains fiber. You also need to refuse foods high in protein (omelet, cheese, ham). Animal proteins are digested by the body for a long time and therefore the influx of energy will not happen soon. In addition, they can inhibit the metabolism of carbohydrates.
High fiber foods are not recommended on the eve of the competition. Such products include potatoes, vegetables, fruits. High fiber levels will have a bad effect on the colon and lead to indigestion.
You can’t eat a lot of sweets. One bun will be enough. If you go too far with sweets, you are likely to feel weak during the competition. After an increase in blood sugar, a sharp drop may follow.
Diet shortly before the competition is as follows.
- For four days, the athlete follows a protein-fat diet. Intense training takes place during this period, during which a supply of glycogen is expended from the muscles.
- 3 days before the competition, the athlete switches to foods high in carbohydrate. Glycogen level rises, which contributes to increased performance.
Thus, by the beginning of the competition, the athlete reaches a good level of physical fitness.
The last meal is carried out 3-4 hours before the performances. You should never start on an empty stomach. Fatty foods that cause severity must be avoided. Competition breakfast per day should consist of carbohydrate foods.
Products should be moderately salted. Excess salt causes the body’s need for fluid, which decreases its activity.
Sample diet before the competition
The main way to cook most foods is on the grill or in the oven.
The diet includes 5 meals and is based on a large amount of protein, carbohydrates and vegetables. Time between doses: 2-4 hours. This frequency allows you to maintain a high rate of metabolic processes.
1 method: carrot and apple juice, toasts (from whole grain bread) with an egg.
BZHU per 100 g: proteins – 1.2 g, fats – 0.2 g, carbohydrates – 11.4 g.
2 reception: pasta from coarse grades of wheat, chicken breast, baked potatoes with vegetables, salad.
BZHU portions: proteins – 92 g, fats – 14 g, carbohydrates – 144 g.
3 reception: rolls with tuna, fruit juice.
BZHU per 100 g: proteins – 0.3 g, fats – 0.2 g, carbohydrates – 12 g.
4 method : grilled turkey steak, boiled brown rice, boiled beans, juice.
BZHU portions: proteins – 59 g, fats – 4 g, carbohydrates – 86 g.
5 reception: shrimp, salad mix with cherry tomatoes, lemon wedges.
BZHU per 100 g: proteins – 16.3 g, fats – 0.6 g, carbohydrates – 0.8 g.
The total calorie content will be about 2800-2900 kcal.
Features nutrition during the competition
Eating athletes during the competition also plays an important role. The body undergoes physical and moral exhaustion, so it needs additional nutrition.
In between races, relay races, games for use, fast carbohydrates are recommended. These products include:
- Natural fruit juices;
- Fresh and dry fruits;
- Light sandwiches;
- Oatmeal with dried fruits.
This does not mean that the athlete should be full of all of the above. The main goal is to restore energy. It is necessary to eat as much as is required for the body to begin to restore strength. The amount of edible in short breaks between competitions must be strictly controlled.
At long distances, food outlets are organized where you can make up for the lack of energy. You need to eat according to the condition (fatigue, hunger). It should be fluid, easily digestible, familiar to the athlete. Eating it, the athlete must also remove the feeling of thirst. According to this description, various nutritional mixtures are suitable, which include glucose and starch, milk, oatmeal. At one time, it is recommended to take 1 cup of such a mixture.
There is one way to nourish the body during a competition – by consuming a diluted sugar solution. Many athletes take advantage of this. Of course there is some benefit, but insignificant. But the consumption of such a drink can be harmful – dehydration will occur.
Approximate diet during the competition
The last meal is completed in 3-4 hours. An hour before the release, you can eat a little light carbohydrates. An approximate ration during the competition is as follows.
- Sports carbohydrate nutrition (bars, bananas, gels, yogurts)
Water should be drunk often, but in small sips. No need to wait for the onset of intolerable thirst. Carbohydrates play a reducing role and are taken after every hour of exercise. Caffeine provides extra energy during competitions. It should be taken carefully and only if it has already been practiced by an athlete earlier in training.
Dietitians who select diets and diet for athletes are based on the following principles:
- No starvation. An athlete, after hard training and competition, must eat well, otherwise his condition will deteriorate and his physical indicators will go down;
- No overeating. Food is consumed slowly;
- It is important to concentrate on eating. It’s better not to watch TV or read a book at this time;
- It is necessary to take food exactly when a desire appears;
- Give preference to complex carbohydrates, which will provide energy for muscle work. Simple carbohydrates contribute to the accumulation of fat;
- Always have breakfast in the morning. The athlete’s breakfast before the competition is very important, as it provides energy. Skipping the morning meal, there is overeating for lunch and dinner. Breakfast should contain a lot of protein, carbohydrates and a little fat;
- Fiber and water intake. Fiber is an important component that helps to eliminate toxins. Contained in vegetables. Water stimulates digestion and removes unnecessary substances. In addition, during sweating, intense sweating occurs in the body, so the fluid must be replenished;
- Consuming the right fats. They are found in fish and vegetable oils.
Despite all the principles and recommendations, there are no general strict rules on the athlete’s diet that he should eat and drink. Any person is unique and each needs an individual approach.
The key to an athlete is proper nutrition before the competition. Better performance cannot be achieved without enough energy. The high pace of competition leads to high energy costs. The task of proper nutrition is to restore the functionality of the body. If the athlete does not use the right fuel, he will not be 100 percent ready. A balanced diet will provide the body with proteins, carbohydrates, fats, minerals, vitamins.
A diet is selected for each athlete individually. This is done by nutritionists. The athlete eats in small portions 5-7 times a day. Food should have a pleasant appearance and like an athlete.