Nutrition For Sport And Physical Activity

The provision of rational nutrition for athletes practicing various types of sports or sports disciplines, in addition to the energy content of the food. Nutrition for sports and exercise.

The role of food

Food is absolutely necessary for every living organism. It is the main source of energy and plastic material necessary for the construction of the individual cell, tissue, organ and the entire human organism.

Rational and balanced nutrition, an integral part of a healthy lifestyle, strongly influence people's health and sweating capacity.

Food is a complex mixture of animal and plant products - food products that contain different nutrients. Nutrients provide the main functions of food - supply energy and plastic material, regulate all vital biochemical and physiological processes in the body.

What is nutrition?

Eating is an act of taking in the necessary nutrients through food.

Food products are grouped into 7 main groups:

• Milk and dairy products (cheese, kashkaval, cottage cheese, etc.). They bring biologically valuable animal proteins into the body. They additionally supply fats, mineral salts and vitamins.

• Meat, fish, eggs and their products (canned food, sausages, etc.). They bring mainly animal proteins into the body, along with some vitamins and mineral salts.

• Sugar, cereals and their products (bread and other pasta products, candies, chocolate, confectionery products, etc.) bring into the body mainly carbohydrates, and also a certain amount of vegetable protein and vitamins.

• Fats (of animal and plant origin) bring mainly fats into the body, but together with them, the body also receives fat-soluble vitamins.

• Legumes and nuts (beans, lentils, peas, chickpeas, walnuts, lentils, peanuts, almonds, soybeans, etc.). They mainly bring vegetable proteins into the body. Nuts additionally supply vegetable fats, vitamins and mineral salts.

• Vegetables (tomatoes, peppers, cabbage, potatoes, onions, carrots, spinach, lettuce, green beans, etc.). They mainly bring vitamins, mineral salts and cellulose to the body.

• Fruits (apples, pears, watermelons, peaches, plums, grapes, oranges, lemons, strawberries, raspberries, etc., as well as their products such as compotes, jams, etc.) mainly bring vitamins, mineral salts, cellulose and water to the body. Some of the fruits are also rich in carbohydrates.

Essential nutrients

The nutrients contained in the food products can be conditionally divided into 3 large groups:

Essential (main) nutrients: proteins, fats and carbohydrates. They are considered essential or basic, because they fulfill all three functions of the concept of nutrient - energetic, plastic and regulatory. Individual essential nutrients relate to these functions to varying degrees. Proteins mainly have a structural, plastic and regulatory function, and their energy function is secondary. Fats mainly perform an energetic and plastic function, and to a lesser extent a regulatory one. Carbohydrates perform mainly an energy function and a more limited regulatory and plastic one.

Biologically active substances do not have an energy function. Their main purpose is to regulate the biological and physiological processes that take place in the human body. Some of them also have a plastic function. Biologically active substances are divided into three groups: vitamins (water- and fat-soluble), mineral salts (macroelements or trace elements) and other biologically active substances contained in food products (lipoproteins, essential amino acids, etc.).

Water is also an essential nutrient. It performs a function (about 65% of the composition of body mass is water). The main biochemical processes in the body are realized in a liquid environment.

The rational and balanced nutrition of athletes

The rational and balanced nutrition of athletes is subject to the general requirements of the rational and balanced nutrition of people in general. These requirements are:

• The quantitative composition of food and food products, i.e. its energy, to meet the body's energy needs. In terms of energy, the food brought into the body should cover the needs of the total energy expenditure, i.e. to ensure a good energy balance of the body.

• The quality composition of the food should provide the nutrients necessary for the growth and functions of the body in sufficient quantity and in a balanced ratio.

• The product set, through which the menus are compiled, should be sufficiently diverse.

• The energy and quality of food should be in accordance with age, profession, climatic conditions, etc.

• The amount of food, the composition of the menu and the culinary processing should correspond to individual taste habits and contribute to preserving the fullness and digestibility of nutrients.

• The diet must comply with the requirements for the hygiene regime.

• The storage of food and food products should ensure preservation of nutrients and prevention of food diseases and poisoning.

 

When feeding athletes, a number of additional requirements arise:

 

• The high volume and high intensity of training and competition activities increase the caloric requirements for some sports by 1.5 – 2 and more, in addition to the usual diet, it is necessary to additionally use high-energy concentrated foods containing low-molecular substances whose inclusion in the energy exchange is fast and does not overload digestion.

• The high intensity and duration of the training and competition loads due to the high intensity of exchange processes force in some cases to "encroach" on the tissue structures (proteins) as a source of energy, which not only leads to the loss of plastic material, but also causes premature "wearing out" of the organism. Prophylactically for this purpose, in the nutrition of athletes (especially those subjected to intense and long-term loads), an emphasis is placed on protein nutrition through the additional import into the body of protein preparations containing low-molecular protein substances.

• Heavy training, as well as participation in responsible and prestigious competitions, represent a stressful burden on the body, which is associated with a sharp consumption of a number of amino acids and vitamins. This requires additional vitaminization of the body and its saturation with the necessary amino acids.

• During intense and prolonged training and competitions, a lot of minerals and water are lost through intense sweating. This requires special attention to the drinking regimen and maintenance of the body's electrolyte (mineral-salt) balance by taking preparations containing a full range of mineral salts and trace elements.

• The nutrition of athletes should ensure a complete and higher level of recovery of the body after training and competitions. Through food and through additional intake of nutritional supplements (containing energy and plastic substances, mineral salts and vitamins), recovery is ensured not only of the spent energy and plastic resources, but also the activity of the fermentation systems related to the metabolism is restored.

• The need during competitions and training to maintain maximum performance for a long time necessitates the use of special nutritional supplements, which, acting on the principle of biological stimulants, stimulate, increase and maintain sports performance for a long time.

• The nutrition of athletes is differentiated according to the nature, intensity and duration of sports efforts, stages of training, the nature of micro- and mesocycles, as well as the conditions under which they take place (temperature, altitude, humidity, air movement, etc. ).

• Particular attention is paid to the nutrition and diet of sports children, adolescents and adolescents. In this age period, due to the intensity of growth, a significant part of the nutrients received through food is spent on plastic needs.

 

Nutrition during different sports activities

The provision of rational nutrition for athletes practicing various types of sports or sports disciplines, in addition to the energy content of the food, also takes into account its quality composition. Athletes of different types of sports or sports disciplines do not have different nutrition specific to each of them. Rational and balanced nutrition does not take into account the individual type of sport or sports discipline, but the nature and specificity of the work performed during training and competitions.

In speed-power work (sprint disciplines in running, swimming and track cycling, figure skating, jumping in athletics, ski-alpine disciplines, ski-jumping, water jumping, fencing and saber, gymnastics, etc.) energy of the food from 60 to 72 kcal (251 301 kJ ) per kg of body mass. About 52 – 54 % of this energy is covered by carbohydrates (8.0 – 9.5 g per kg of body mass). About 28 – 30 % of the daily energy is covered by fat (2.0 – 2.3 g per kg of body mass). Approximately 18% of energy requirements are supplied by protein (2.7 - 3.2 g per kg body mass), with g per kg body mass supplied by protein preparations. Through the nutrition of these athletes, additional vit. C (500 mg ), vit. B 15 (300 mg ), vit. PP (22 mg ), vit. B 1 (20 mg ) and foods containing phosphorus, iron, magnesium, potassium. For swimmers and skiers, higher fat values ​​are preferred.

In self-powered work (weightlifting, throwing and throwing in athletics, bodybuilding) the total caloric requirement is 70-75 kcal (293-314 kJ ) per kg of body mass. 42-48% of the energy requirement is satisfied through carbohydrates (8.0-9.0 g per kg of body mass), through fats - 32-36% (2.5-2.8 g per kg of body mass) and through proteins – 19 – 22 % (3.0 – 3.5 g per kg body weight), as 1.0 – 1.5 g per kg body mass is covered by protein preparations. In these sports, the import of vitamins and biologically active substances that have an anabolic effect (but not anabolic steroids, which are doping) and support protein metabolism (protein synthesis) increases.

In sports requiring strength endurance (rowing and canoe-kayaking, water skiing, giant slalom, track cycling, surfing, etc.) the food has an energy value of 70-80 kcal (293-335 kJ ) per kg of body mass, 56% of of this energy are satisfied by carbohydrates (10.0 - 11.0 g per kg body mass), 27% by fats (2.0 g per kg body mass) and 17% by proteins (3.0 - 3.2 g per kg body mass, such as 1.0 g per kg body mass is given in the form of protein preparations). The food of this group of athletes is rich in vitamins and mineral salts. Attention is paid to the drinking regime, consuming more liquids enriched with mineral salts.

 

For athletes whose training and competition activity is primarily related to general endurance (ski-crossing, long runs in athletics, including the marathon, sports walking, swimming marathon, road cycling, track cycling - 100 laps, triathlon, biathlon, etc. ), energy supplies of 75 – 85 kcal (314 – 359 kJ ) per kg of body mass are required. About 60% of this energy is covered by carbohydrates (11.0 – 13.0 g per kg of body mass), 25 – 27% of the energy need is satisfied by fats (2.0 – 2.5 g per kg of body mass) and 15% are covered by proteins (2.5 – 3.0 g per kg Body mass). In these sports, due to the large loss of fluids, much attention is paid to the drinking regimen - more fluids enriched with mineral salts and vitamins. Preference is given to the additional intake of vit. B1 (50 mg ), vit. With (1000 mg ), vit. A. Unsaturated fatty acids are given to protect liver function - vegetable fats, methionine (yellow cheese, cheese, milk), lecithin (eggs, fish, oatmeal) and other lipotropic substances. Nutritional support during competition in some of these sports (road cycling, marathon, swimming marathon) is an important specific ingredient in nutrition.

 

Martial arts (wrestling, boxing, judo, sambo) are sports with an energy expenditure of 70-75% kcal (293-314 kJ ) per kg of body mass. Carbohydrates satisfy 50 – 52% of this energy need (9.0 – 9.5 g per kg of body mass), fats – 30% (2.2 – 2.4 g per kg of body mass), and proteins – 18 – 20 % (3.0 – 3.3 g per kg body weight, as 0.5 – 1.0 g per kgbody mass is given in the form of protein preparations). The nutrition of athletes from this group of sports (which we call categorical because of the presence of weight categories) is strictly in accordance with the category, and one of the main tasks is to support the retention of the athlete in his individual category. In this group of sports, attention is paid to the electrolyte balance (the balanced additional intake of mineral salts). The food is additionally enriched with bit. B1, phosphorus preparations. For practical needs, the nutrition of athletes in these sports is divided into three weight groups (light, medium and heavy). Energy requirements per kg of body mass are inversely proportional to weight category.

Sports games are a separate group of sports in terms of requirements for rational and balanced nutrition. The energy requirement is 68 – 72 kcal (285 – 301 kJ ) per kg of body mass. Through carbohydrates, 54-56% of these needs are met (9.0-9.6 g per kg of body mass), through fats - 27-28% (2.0 g per kg of body mass) and through proteins - 17-18 % (2.8 g per kg of body mass). Drinking regime and electrolyte balance are also important element of nutrition here. It is desirable to have a complementary meal during breaks.

 

 

PREMIUM CHAPTERS ▼

Peculiarities in the nutrition of the athlete in the different periods of the training cycles (PREMIUM)

During the preparatory period, it is recommended that, due to the larger volume of training and training work, mainly related to the general physical training of the athletes, the caloric content of the food should be 10-15% higher than that established for the respective type of sport. Nutrition in the weekly cycles, especially during the second part of the preparation period, when working on special physical training, takes into account the nature of the individual training sessions - whether it is working on strength, speed or endurance. Balanced nutrition during this period is provided by the formula: 15% B, 30% M, 55% B. The need for vitamins is increased.

During the competition period, the caloric content of the food must correspond exactly to the energy expenditure in order to maintain a constant "sports" weight. We focus mainly on protein nutrition, using concentrated and easily digestible foods. Particular attention is paid to the necessary amount of vitamins and mineral salts. Particular attention should be paid to nutrition and diet in the days before the competition, during the competition and in the recovery period after it. Then, in addition to the wide use of various nutritional mixtures (which increase performance, strengthen and speed up recovery processes), the relative proportion of fat is reduced and carbohydrate and protein nutrition is enhanced.

The transition period is characterized by a relatively free diet.

 

Nutrition in the days before a race (PREMIUM)

Rational nutrition of the athlete (quantitative and qualitative) ensures the maintenance of his sports performance at a high level. In the days preceding the competition (especially if the competition lasts more than 2-3 hours ) - from 2 to 10 days, nutrition is targeted to support the achievement of high sports performance. In this period, the relative share of carbohydrates increases and the share of fats decreases. Vegetable fats are relatively increased compared to fats of animal origin (30-40% vegetable fats and 60-70% animal). From animal sources, preference is given to easily digestible fats: cow butter, poultry fat, etc. 

For 5 days before the competition for the sprint and strength disciplines and 10 days for the endurance disciplines, the athlete's body is additionally vitaminized with complexes with a certain ratio of vitamins in them. For 2-3 days before the competition, various salt mineral complexes (potassium, magnesium, sodium, phosphorus, calcium and iron salts) are additionally given in a suitable form and ratio.

In order to stimulate the body's glycogen reserves, it is recommended to deplete the glycogen reserves 7-8 days before the competition through intense training and a low-carbohydrate diet, then in the days immediately before the competition switch to a high-carbohydrate diet ("carbohydrate diet" ).

Food products, sources of methionine and choline (cheese, etc.), which stimulate and facilitate liver function, or special lipotropic preparations are included in the diet of the days before the competition. Pharmacological preparations (but not doping) that tone and regulate neuromuscular, neuropsychological and cardiovascular activity are accepted in appropriate dosage.

Nutrition and nutritional support on race days (PREMIUM)

In case of several competitive events during the day or in a competitive program that does not allow the athletes to get a full lunch, it is recommended that they receive special support mixtures combined with broths and soups, mashed potatoes, coffee or highly sweetened tea, fruits.

In competitive events of a speed or strength nature, 30-40 min before the start, it is advisable for the athlete to take 500-1000 mg of vit. C. _ In competitive events requiring endurance, vit. C is given 10-15 minutes before the start in the amount of 300-600 mg . Additional (200 – 300 mg ) vit. With can be given in the breaks between the individual parts of the competition (volleyball, football, basketball, etc.), as well as during the competition itself, if it lasts more than 1.5 - 2 h (road cycling races, cross-country skiing over 30 km , marathons, etc.). In the same order, but in an amount of 3000 mg              vit is also given. C15. In the same way and for the same purpose, multivitamin mineralized syrups or powders dissolved in fruit juices are given.

Because the athlete's body has energy reserves for about 1-1.5 h  intensive sports activity, in order to maintain sports performance at the limit level during longer sports competitions, it is necessary for the athlete to receive additional nutritional supplements. Low molecular weight nutrients are used for this purpose. The most commonly used nutrients for nutritional reinforcement and for increasing work capacity are carbohydrates and degraded proteins of high biological value, given in combination with vitamins and mineral salts. The greatest traditions have the use of carbohydrates - primarily simple carbohydrates (monosaccharides and disaccharides). When using carbohydrates as a nutritional supplement and to increase performance, it is advisable to combine simple carbohydrates (glucose, fructose, honey, etc.) not only with mineral salts, but also with complex carbohydrates - polysaccharides (starch). In this way, due to the slower resorption and processing of polysaccharides, a continuous and continuous supply of ready-made energy substances into the body is ensured. The consumption of larger amounts of simple saccharides - mono- and disaccharides (more than 120 g  per intake), due to their rapid resorption, they make glycogen synthesis difficult and they appear in a larger than permissible amount in the blood (hyperglycemia), which adversely affects sports performance.

Carbohydrate supporting and stimulating mixtures are taken immediately before the start (10 – 15 min ) for long-term sports efforts or 1.5 – 2 h   before the start of short-term sporting efforts. They are given in the breaks between the separate parts of the competition (football, etc.), as well as at certain places of the distance in marathons, road cycling races, swimming marathons, etc. Degraded, high biological value proteins that contain ready-made essential amino acids are given (as a nutritional supplement or performance enhancer). Special protein biscuits are used (biscuits with an admixture of protein yeast, lecithin, vitamin B, etc.) or protein-glucose chocolate (vocolade mixed with 20% milk proteins, 60% glucose, vitamins C, B, E), which are consumed in an amount of 50 – 100 g 1.5 – 2 h before sports effort.    

For cycling road races, marathon, 50 km cross-country skiing, swimming marathon, etc. it is necessary to organize the giving of food reinforcements through separate segments of the distance. It is most expedient for the marathon to do this 4 times (12 – 15 km , 20 – 22 km , 27 – 30 km and 36 – 39 km ), for 50 km cross-country skiing – 3 times (20 – 25 km , 30 - 35 km , 40 - 45 km            ) etc. The above-mentioned carbohydrates, hydrolyzed proteins, vitamins, mineral salts in combined mixtures are used as food reinforcements. They are preferably liquid or semi-liquid, acidified by increasing the amount of citric acid and slightly warmed.

Nutrition during the recovery period (PREMIUM)

The athlete's food during the recovery period is high-energy and high-quality, rich in complexes of vitamins and mineral salts, with a preponderance of proteins, vegetable food products (vegetables, fruits) and milk. In addition, protein hydrolyzate restorative mixtures are taken, as well as various lipotropic and protective agents for the liver and heart.

The food during the recovery period is protein (with a full range of essential amino acids) and carbohydrates, contains biologically active substances that support anabolic processes, as well as vegetable fats with a lipotropic effect.

 

Peculiarities in the nutrition of athletes in different weather and climate conditions (PREMIUM)

During training and competitive activities in conditions of low air temperature (winter time, in northern countries) due to the large loss of body temperature, the total energy content of the food increases by 5-10%. The relative proportion of fats is increased (but without exceeding the ratio between proteins, fats and carbohydrates - 1:1:4) and additional vitamins are added (mainly B1, C and D ). 

During competitive and training work in conditions of high air temperature (summer time, southern warm countries with tropical and subtropical climates), the relative proportion of fat in food is reduced to 1 - 1.1 g per kg of weight (the ratio 1:0.6 – 0.7:4) and energy needs are covered mainly by carbohydrates and proteins. The amount of vitamins and mineral salts increases: mainly sodium chloride (up to 30 g per day), phosphorus, calcium and iron. Attention is also paid to the drinking regime. The intake of fluids outside of food is 2000 - 2500 ml and more per day. It is recommended to drink natural acidified fruit juices and carbonated mineral water with an addition of 2 - 3 g          table salt per liter. Lunch is reduced (up to 25-30% of the daily order), but an additional afternoon snack and a more substantial dinner are included. In order to increase the appetite in the separate menus, additional larger quantities of spices are added.

During the winter-spring season, more attention is paid to the additional import of vitamins (mainly vitamin C) and mineral salts.

 

 

 

During training and competitive work in high mountain conditions, carbohydrate nutrition is preferred and fats are limited (up to 1:0.7:5). The relative share of vegetable fats, and in raw form, increases. To increase the alkalinity of the body, plant foods are preferred. Due to the intensive consumption of proteins, their daily intake does not fall below 2 g per kg of body weight. The supply of vitamins (mainly vitamin C and B15 - up to 300 mg daily) and iron (glycerophosphate iron up to 2 g daily) is enhanced. The drinking regime is also important in order to fight against dehydration.