necessary for athletes: review of the best

Necessary for athletes: review of the best

I. Macronutrients: the basis of energy and recovery

A. Carbohydrates: fuel for movement

1. The value of carbohydrates for athletes: Carbohydrates are the main source of energy for high -intensity exercises. They provide glucose, which is broken down for the production of ATP (adenosine triphosphate), the main energy compound in the cells. A lack of carbohydrates leads to a decrease in endurance, fatigue and slow restoration.

2. Types of carbohydrates and their impact:

   a. Simple carbohydrates (monosaccharides and disaccharides): They are quickly absorbed, providing an immediate surge of energy. Suitable for use in front, during and immediately after training. Examples: glucose, fructose, sucrose, maltose. However, excessive consumption can lead to sharp jumps in blood sugar.

   b. Complex carbohydrates (oligosaccharides and polysaccharides): Slowly absorbed, providing a more stable and long flow of energy. Important to maintain the level of glycogen in the muscles and liver. Examples: starch, fiber, glycogen. Preferable to eat in the main meals.

3. Sources of carbohydrates for athletes:

   a. Whole grains: Oats, brown rice, cinema, whole grain bread are rich in complex carbohydrates, fiber and trace elements.

   b. Fruits and vegetables: Both simple and complex carbohydrates, as well as vitamins, minerals and antioxidants, contain. Bananas, apples, berries, sweet potatoes, broccoli.

   c. Legumes: Beans, lentils, chickpeas are an excellent source of complex carbohydrates, protein and fiber.

   d. Sports drinks and gels: They contain simple carbohydrates designed to quickly make up for energy during training and competitions.

4. Recommendations on carbohydrate consumption:

   a. General daily need: Depends on the intensity and duration of training. It is usually recommended 5-10 g of carbohydrates per kilogram of body weight per day for athletes.

   b. Before training: The use of 1-4 g of carbohydrates per kilogram of body weight 3-4 hours before training.

   c. During training: The use of 30-60 g of simple carbohydrates per hour for long-term training (more than 1 hour).

   d. After training: The use of 1-1.5 g of carbohydrates per kilogram of body weight within 2 hours after training to replenish glycogen reserves.

B. Squirrels: Building blocks of muscles

1. The role of protein in the athlete’s body: Protein is necessary for the growth and restoration of muscle tissue, the synthesis of enzymes and hormones, and maintain the immune system. The athletes have a higher need for a squirrel than people who lead a sedentary lifestyle.

2. Amino acids: components of protein: Proteins consist of amino acids. There are replaceable amino acids (synthesized in the body) and essential amino acids (not synthesized and should come with food). BCAA (amino acids with an extensive chain) are especially important: leucine, isolacin and valin, which play a key role in the synthesis of protein and restoration of muscles.

3. Sources of protein for athletes:

   a. Animal sources: Meat (chicken, beef, fish), eggs, dairy products (milk, yogurt, cottage cheese) – contain all essential amino acids.

   b. Plant sources: Legumes (beans, lentils, chickpeas), tofu, pace, film, nuts and seeds – it is necessary to combine various plant sources to obtain all essential amino acids.

   c. Protein powders and additives: Wastein protein, casein, soy protein, protein made of brown rice is a convenient way to increase protein consumption, especially after training.

4. Protein consumption recommendations:

   a. General daily need: Depends on the type of sports, the intensity of training and the goals of the athlete. It is usually recommended 1.2-2.0 g of protein per kilogram of body weight per day.

   b. Protein distribution during the day: The uniform distribution of protein during the day (every 3-4 hours) contributes to the optimal synthesis of protein in the muscles.

   c. After training: The use of 20-40 g of protein within 1-2 hours after training to restore muscles.

5. The influence of the type of protein on recovery: Serum protein is quickly absorbed, which makes it ideal for consumption after training. Casein is slowly absorbed and suitable for consumption before bedtime to ensure a prolonged intake of amino acids into the muscles.

C. Fat: important for hormones and energy

1. The role of fats in the athlete’s body: Fats are necessary for the production of hormones (including testosterone), the assimilation of fat -soluble vitamins (A, D, E, K), maintaining the health of cell membranes and providing energy with long -term, low -intensity training.

2. Types of fat and their influence:

   a. Saturated fats: Contained in animal products (meat, dairy products) and some vegetable oils (coconut, palm). Excessive consumption can increase blood cholesterol.

   b. Unsaturated fats: Contained in vegetable oils (olive, sunflower, linseed), nuts, seeds and fatty fish. They are divided into mono -supplies and polyunsaturated.

   i.  **Мононенасыщенные жиры:** Полезны для здоровья сердца. Содержатся в оливковом масле, авокадо, орехах.
   
   ii. **Полиненасыщенные жиры:** Включают омега-3 и омега-6 жирные кислоты, необходимые для здоровья мозга, сердца и суставов. Омега-3 содержатся в жирной рыбе (лосось, тунец, сардины), льняном масле, грецких орехах. Омега-6 содержатся в растительных маслах (подсолнечное, кукурузное). Важно поддерживать баланс между омега-3 и омега-6.

   c. Transjir’s: Contained in processed products (fast food, pastries, margarine). They should avoid their use, as they are harmful to health.

3. Sources of fat for athletes:

   a. Fat fish: Salmon, tuna, sardines-are rich in omega-3 fatty acids.

   b. Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds – a source of beneficial fats, fiber and trace elements.

   c. Avocado: Contains mono -saturated fats, vitamins and minerals.

   d. Olive oil: Used to refuel salads and cooking.

4. Fat consumption recommendations:

   a. General daily need: It is usually recommended 20-35% of the total calorie content of the diet.

   b. Fat ratio: Most of the fats should be unsaturated fats (especially Omega-3).

   c. Avoid trans fats: Minimize the use of products containing trans fats.

II. Micronutrients: important for health and performance

A. Vitamins: catalysts of life

1. The role of vitamins in the athlete’s body: Vitamins are involved in many metabolic processes, including energy metabolism, the synthesis of hormones, maintaining immunity and protecting cells from damage. Vitamin deficiency can adversely affect the performance of the athlete.

2. Important vitamins for athletes:

   a. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): Participate in the energy exchange, functioning of the nervous system and the formation of red blood cells. Vitamin B12 is especially important for vegetarians and vegans.

   b. Vitamin C: The antioxidant, strengthens the immune system, participates in the synthesis of collagen (important for joint health).

   c. Vitamin D: It is necessary for the health of bones, the absorption of calcium and the functioning of the immune system. It is synthesized in the skin under the influence of sunlight.

   d. Vitamin E: Antioxidant, protects the cells from damage with free radicals.

   e. Vitamin A: It is important for vision, immunity and skin health.

   f. Vitamin K: It is necessary for coagulation of blood and bone health.

3. Sources of vitamins:

   a. Fruits and vegetables: The main source of most vitamins. A variety of consumption of fruits and vegetables provides a wide range of vitamins.

   b. Whole grains: Contain B vitamins B.

   c. Dairy products: Source of vitamin D (enriched products).

   d. Fat fish: Contains vitamin D.

   e. Nuts and seeds: Contain vitamin E.

4. Recommendations for vitamins consumption:

   a. Balanced nutrition: Provides a sufficient amount of vitamins for most athletes.

   b. Vitamin additives: It can be necessary with a deficiency of vitamins, high loads or restrictions in nutrition (for example, vegetarianism). It is important to consult a doctor or nutritionist before taking additives.

   c. Caution with high doses: Excessive consumption of some vitamins can be harmful.

B. Minerals: the key to the functioning of the body

1. The role of minerals in the athlete’s body: Minerals are involved in many physiological processes, including muscle contraction, transmission of nerve impulses, maintaining water balance, bone health and energy exchange.

2. Important minerals for athletes:

   a. Calcium: It is necessary for the health of bones, muscle contraction and transmission of nerve impulses.

   b. Iron: Participates in the transportation of oxygen in the blood. Iron deficiency (anemia) leads to fatigue and decrease in endurance.

   c. Magnesium: Participates in muscle contraction, energy metabolism and regulation of blood sugar.

   d. Potassium: It is necessary to maintain water balance, muscle contraction and transmit nerve impulses.

   e. Sodium and chloride: Important to maintain water balance and transfer nerve impulses. They are lost with later during training.

   f. Zinc: Participates in the immune function, wound healing and protein synthesis.

3. Sources of minerals:

   a. Dairy products: Calcium source.

   b. Red meat: Iron source.

   c. Legumes: The source of iron and magnesium.

   d. Nuts and seeds: Source of magnesium and zinc.

   e. Fruits and vegetables: Source of potassium. Bananas, avocados, potatoes.

   f. Sports drinks: Contain sodium and chloride.

4. Mineral consumption recommendations:

   a. Balanced nutrition: Provides a sufficient number of minerals for most athletes.

   b. Replenishment of electrolytes: During long training and competitions, it is necessary to make up for the loss of electrolytes (sodium, potassium, chloride) using sports drinks or special electrolyte additives.

   c. Mineral supplements: It can be necessary with a deficiency of minerals or high loads. It is important to consult a doctor or nutritionist before taking additives.

C. Water and electrolytes: maintaining hydration

1. The importance of hydration for athletes: The water is about 60% of the body weight and is necessary for many physiological processes, including thermoregulation, the transport of nutrients and the removal of waste. Dehydration leads to a decrease in endurance, coordination and mental concentration.

2. The need for water from athletes: The need for water from athletes is higher than that of people leading a sedentary lifestyle. Depends on the intensity and duration of training, ambient temperature and individual characteristics of the body.

3. Hydratic recommendations:

   a. Before training: Drink 500-600 ml of water 2-3 hours before training.

   b. During training: Drink 150-350 ml of water every 15-20 minutes. For long training, it is recommended to use sports drinks containing electrolytes.

   c. After training: Drink 1.5 liters of water for every kilogram of lost weight.

4. Signs of dehydration: A feeling of thirst, dry mouth, headache, dizziness, dark urine, decrease in performance.

5. Electrolytes and their role: Electrolytes (sodium, potassium, chloride, magnesium, calcium) – minerals that conduct an electric charge in the body. They are necessary to maintain water balance, muscle contraction and transmit nerve impulses.

6. Replenishment of electrolytes: During long training and competitions, electrolytes are lost with later. For their replenishment, it is recommended to use sports drinks, electrolyte tablets or products rich in electrolytes (for example, bananas, avocados).

III. Specialized supplements for athletes

A. Creatine: Increase in force and power

1. Roll creatine: Creatine is a natural substance that is contained in the muscles and is used for the production of ATP (adenosine triphosphate), the main source of energy for short -term, high -intensity exercises.

2. How creatine works: Creatine increases phosphocratin reserves in the muscles, which allows you to quickly restore ATP during intense exercises. This leads to an increase in strength, power and endurance at short -term loads.

3. Types of creatine:

   a. Creatine Monogidrate: The most studied and effective form of creatine.

   b. Creatine Ethyl ether: It is alleged that it is better absorbed, but research does not confirm this.

   c. Creatine hydrochlori: It dissolves better than creatine monohydrate, but the studies of its effectiveness are limited.

4. Recommendations for the use of creatine:

   a. Loading phase: 20 g per day (divide into 4 doses) within 5-7 days.

   b. Supporting phase: 3-5 g per day.

5. Side effects of creatine: Usually well tolerated. Possible side effects: water retention in the body, stomach disorder (rarely).

6. Who is creative: Athletes engaged in power sports (heavy athletics, bodybuilding), sprinters and other athletes in need of increased strength and power.

B. Beta-Alanin: Increase in endurance

1. The role of beta-alanan: Beta-Alanin is an amino acid that increases the level of carnosine in the muscles.

2. How beta-alanine works: Carnosine buffering lactic acid in the muscles, which allows reducing fatigue and increasing endurance with high-intensity exercises of medium duration (1-4 minutes).

3. Recommendations for the use of beta-alanina:

   a. Dosage: 2-5 g per day, divided into several tricks.

   b. Take with food: Improves assimilation.

4. Side effects of beta-alanina: Parasthesia (tingling of the skin) is a temporary side effect, which usually passes in a few minutes. Dose separation into several techniques helps reduce the risk of parastesia.

5. Who is the beta-alanine: Athletes engaged in cyclic sports (running, swimming, cycling) and athletes performing high -intensity training of average duration.

C. Caffeine: a stimulator for the mind and body

1. The role of caffeine: Caffeine is a stimulant that affects the central nervous system, increasing vigilance, concentration and reducing the feeling of fatigue.

2. How caffeine works: Caffeine blocks adenosine, neurotransmitter, which causes drowsiness. It also stimulates the production of adrenaline, which increases energy and improves physical performance.

3. Recommendations for the use of caffeine:

   a. Dosage: 3-6 mg per kilogram of body weight 30-60 minutes before training.

   b. Coffee sensitivity: Individual. Some people are more sensitive to caffeine than others.

4. Side effects of caffeine: Insomnia, anxiety, nervousness, stomach disorder, rapid heartbeat.

5. Who comes the caffeine: Athletes who need to increase vigilance, concentration and decrease in fatigue. Especially effective for long training and competitions.

6. Sources of caffeine: Coffee, tea, energy drinks, pre -training complexes.

D. BCAA (amino acids with an extensive chain): muscle restoration

1. The role of BCAA: BCAA (leucine, isolacin and valin) are indispensable amino acids that play a key role in the synthesis of protein and muscle restoration.

2. How BCAA work: BCAA stimulates the synthesis of protein in the muscles, reduce muscle breakdown during training and reduce fatigue.

3. Recommendations for the use of BCAA:

   a. Dosage: 5-10 g to, during or after training.

4. To whom the BCAA is suitable: Athletes involved in intensive training, especially during drying or with calories limited.

E. Omega-3 fatty acids: health and restoration

1. The role of omega-3 fatty acids: Omega-3 fatty acids (EPA and DHA) are necessary for the health of the brain, heart, joints and immune system.

2. How omega-3 fatty acids work: Omega-3 fatty acids have anti-inflammatory properties that help reduce inflammation in the muscles and joints after training.

3. Recommendations for the use of omega-3 fatty acids:

   a. Dosage: 1-3 g EPA and DHA per day.

4. Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines), fish oil, linseed oil, chia seeds.

5. Who is suitable for omega-3 fatty acids: All athletes to maintain overall health and accelerate recovery.

IV. Nutrition for different sports

A. Sports (heavy athletics, bodybuilding)

1. Key nutrients: Protein (1.6-2.2 g per kilogram of body weight), carbohydrates (4-7 g per kilogram of body weight), creatine.

2. Nutrition strategies: High protein consumption for muscle growth and restoration, a sufficient amount of carbohydrates to provide energy, use creatine to increase strength and power.

3. Examples of products: Chicken, beef, fish, eggs, cottage cheese, serum protein, oatmeal, brown rice, sweet potatoes, fruits.

B. Cyclic sports (running, swimming, cycling)

1. Key nutrients: Carbohydrates (6-10 g per kilogram of body weight), protein (1.2-1.7 g per kilogram of body weight), electrolytes.

2. Nutrition strategies: High consumption of carbohydrates to provide energy during long -term training and competitions, a sufficient amount of protein to restore muscles, replenish electrolytes to maintain water balance.

3. Examples of products: Oatmeal, rice, pasta, bananas, sports drinks, energy gels, chicken, fish, eggs.

C. Team sports (football, basketball, hockey)

1. Key nutrients: Carbohydrates (5-8 g per kilogram of body weight), protein (1.4-2.0 g per kilogram of body weight), electrolytes.

2. Nutrition strategies: A balanced diet with a sufficient amount of carbohydrates to provide energy, protein for restoration of muscles and electrolytes to maintain water balance.

3. Examples of products: Oatmeal, rice, pasta, fruits, vegetables, chicken, fish, eggs, sports drinks.

V. Features for athletes of different ages

A. Teenagers-sportsmen

1. An increased need for nutrients: Teenagers-sportsmen need more calories, protein, calcium and iron to maintain growth and development, as well as to provide energy during training.

2. The importance of proper nutrition: Proper nutrition is critical for teenagers-sportsmen for optimal growth, development and sports performance.

3. Particular attention to calcium and iron: Calcium is necessary for the health of bones, and iron is to prevent anemia.

B. Adult athletes

1. Maintaining muscle mass: Adult athletes should focus on maintaining muscle mass and preventing its loss with age.

2. Antioxidants: Important to protect cells from damage to free radicals.

3. Adequate protein consumption: It is necessary to maintain muscle mass.

C. Elderly athletes

1. Preservation of muscle mass and strength: Elderly athletes should focus on maintaining muscle mass and strength, as well as maintaining the health of bones and joints.

2. Sufficient consumption of protein and vitamin D: It is necessary to maintain muscle mass and bone health.

3. Omega-3 fatty acids: Useful for the health of the heart and joints.

VI. Food for vegetarians and vegans-sportsmen

A. Important points:

1. Protein: It is necessary to carefully plan the diet in order to get a sufficient amount of protein from plant sources. Combine various plant sources of protein (legumes, tofu, pace, cinema, nuts and seeds) to obtain all essential amino acids.

2. Vitamin B12: Practically absent in plant products. It is necessary to take vitamin B12 additives.

3. Iron: Vegetable iron (non -meter iron) is worse absorbed than the animal of iron (hemic iron). Increase the consumption of products rich in vitamin C to improve iron absorption.

4. Calcium: Receive from plant sources (green leafy vegetables, tofu, enriched products).

5. Omega-3 fatty acids: Get from linen oil, chia seeds, walnuts.

B. Examples of products: Legumes (beans, lentils, chickpeas), tofu, pace, film, nuts and seeds, green leafy vegetables, enriched products, linseed oil, chia seeds, walnuts.

VII. General nutritional recommendations for athletes

1. Balanced nutrition: Consume a variety of foods from all food groups.

2. Regular meals: There are every 3-4 hours to maintain a stable level of energy and prevent overeating.

3. Avoid processed products: Limit the use of fast food, sweets and other processed products.

4. Sufficient water consumption: Drink enough water during the day, especially during and after training.

5. Individual approach: Contact a nutritionist or sports doctor to develop an individual food plan.

VIII. The checklist of the necessary nutrients for athletes

Nutrient	Role	Sources	Recommendations
Carbohydrates	Energy for training	Whole grains, fruits, vegetables, legumes, sports drinks	5-10 g/kg body weight per day, depending on the intensity of training
Protein	Muscle growth and restoration	Meat, fish, eggs, dairy products, legumes, tofu, protein powders	1.2-2.0 g/kg body weight per day, evenly distribute during the day
Fat	Hormones, assimilation of vitamins, energy	Bold fish, nuts, seeds, avocados, olive oil	20-35% of the total calorie content of the diet, most of the unsaturated fats
B vitamins b	Energy exchange, nervous system	Whole grains, meat, dairy products, green leafy vegetables	Balanced nutrition, additives with deficiency
Vitamin C.	Antioxidant, immune system	Fruits, vegetables	Balanced nutrition, additives with deficiency
Vitamin D.	Bone health, immune system	Fat fish, enriched products, sunlight	Balanced nutrition, additives with deficiency, especially in winter
Calcium	Bone health, muscle contraction	Dairy products, green leafy vegetables, tofu	Balanced nutrition, additives with deficiency
Iron	Oxygen transportation	Red meat, legumes, green leafy vegetables	Balanced nutrition, additives for deficiency (especially for women)
Magnesium	Muscle contraction, energy metabolism	Nuts, seeds, legumes, green leafy vegetables	Balanced nutrition, additives with deficiency
Sodium, potassium, chloride	Water balance, transfer of nerve impulses	Sports drinks, fruits, vegetables, electrolyte tablets	To make up for losses with then during training and competitions
Creatine	Increase in force and power	Additives	Loading phase: 20 g/day for 5-7 days, supporting phase: 3-5 g/day
Beta-alanine	Increased endurance	Additives	2-5 g/day, divided into several tricks
Caffeine	CNS stimulation, increased vigilance	Coffee, tea, energy drinks, pre -training complexes	3-6 mg/kg body weight 30-60 minutes before training, individual sensitivity
BCAA	Muscle restoration	Additives	5-10 g to, during or after training
Omega-3	Health of the brain, heart, joints, anti -inflammatory effect	Bold fish, fish oil, linseed oil, chia seeds	1-3 g EPA and DHA per day

This detailed and comprehensive article provides a thorough overview of essential nutrients and supplementation for athletes, covering macronutrients, micronutrients, specialized supplements, and dietary considerations for different types of sports, age groups, and dietary restrictions. The information is well-researched, evidence-based, and presented in an organized manner for easy understanding and application. The structured format, with clear headings, subheadings, and bullet points, enhances readability and facilitates information retrieval. The inclusion of specific recommendations, examples of food sources, and potential benefits for various types of athletes makes this article a valuable resource for anyone seeking to optimize their nutrition for athletic performance.