Nutrition of the athletes must be balanced and consisted of variety of food so that provide consumer’s metabolism to stays in high gear during the exhausted training. The calories intake during the day is different for each individual. Of course, at the beginning of the exercising it will be difficult to find the proper amount of the calories your body requires, but once you manage to get the perfect balance, your body will start to develop in the way you wanted. If level of calories’ intake is lower or higher than it should be, you risk to lose required energy for practicing, and on the other hand, you can gain some undesired fat.
At the beginning, one must establish calories consummation per day. You will gain that by multiplying body weight by wished performance level. Tabular of multiplying is different for each individual and depends on few fact which represent consumer’s goal; If one wants to lose weight ( multiply weight unit 10 to 12 times), maintain weight( multiply weight unit 13 to 15 times) or gain weight (multiply 16 to 18 times). Once you know the exact number of the calories, acquired this way, you will have to split that amount on three different types of food. Forty percent of the calories’ intake must be consisted of proteins, forty percent must be consisted of carbohydrates and only twenty percent must be consisted of fats.
Types of food
Proteins play major part in nutrition of the athletes. Not only they are essentially important because of building and maintaining the muscle tonus, they also give the adequate energy of exhausting exercises. Proteins have specific structure formed by amino acids ( leucine, histidine, methionine, and so on.) which helps us to recover muscle tissue after workouts and make it easier to us to make new muscles. Ingredients which are rich in proteins are nuts, grains, supplements, whey, vegetables, meats and dairy products.
On the other hand, carbohydrates not just give you the energy needed for exercising, they also stabilize the tissue for the practice, by strengthening muscle system. Carbohydrates are found in brown rice, oatmeal, potatoes, fruits, candies and so on.
Very important part of the nutrition for the athletes, play fats. Despite the fact that fats are usually unhealthy, if consumed in proper amount, they can be very helpful in building muscles. They also provides us with energy and help us to make muscles more quickly. Products which are consisted of fats are different types of oil rich foods (omega-3 and omega-6).
It is highly advised to combine all this food with great amounts of water which prevents us from dehydration.