How Should Sports Nutrition Be?
Healthy nutrition and regular exercise increase muscle mass, provide endurance, increase flexibility and coordination, regulate our circulatory system and speed, prevent obesity by providing weight control.
Athlete nutrition is the programs applied to increase the performance of the athlete and to keep the general health at an ideal level. Body weight, exercise performance, health status and body components of athletes who are fed in accordance with the program develop positively.
The correct nutrition program varies according to the factors such as the amount of energy the athlete spends daily, general health status, weight, age, chronic diseases, and the sports branch he/she is interested in. Therefore, the nutrition of each athlete should be personalized.
In an exercise-oriented eating plan, the balance and consumption time of foods containing protein and carbohydrates are very important. Carbohydrates must be taken. Carbohydrates are the first step in keeping muscles working and blood sugar levels in balance. Research on this subject suggests a diet program with high carbohydrates (65% of calories Cho) during training. The higher the glycogen stores in the muscles, the longer the body will be resistant. Complex carbohydrates such as rice, pasta, bread, vegetables and legumes must be included in the diet of athletes.
Our body needs protein to protect the body from germs from the outside and to rebuild worn tissues. In short-term exercise, protein sources do not provide energy to the body. They contribute 2-5% energy only in long-term exercises.
Protein requirements can be met from animal products such as milk and dairy products, meat, eggs, fish, chicken and dry legume sources. 12-15% of your daily calories should come from protein. This value can also be calculated per kilogram. According to the weight of the body, 1.2-1.4g/kg of protein can be taken daily. High protein intake can cause fatigue of the liver and kidneys and excess calcium excretion in the urine.
The amount of energy taken for the development of muscles must definitely increase. But these should not be processed foods such as fast food and french fries. These nutrients do nothing but store fat in the body.
With balanced protein and carbohydrate consumption, we can quickly develop our muscles.
If it provides an adequate and balanced diet, there is no need to use vitamins/minerals in addition to the diet.
We need to pay attention to fluid consumption. We should try to consume an average of 2.5-3 litres of water per day. We should pay more attention to this, especially in the summer months. Dehydration leading performance, which develops due to water loss caused by exercise, decreases.