Sport Diet #

A sports diet differs from a normal healthy diet in that it takes into account the specific needs of the body for a particular sport.

The main reason why training and sports diet of any type of person, whether endomorph, ectomorph or mesomorph, should be individualized is the different metabolism.

Fats #

During fat metabolism, cells and tissues assimilate, synthesize, breakdown, and excrete neutral fats, lipids, and fatty acids. Fats are absorbed to a greater extent through the lymph and to a lesser extent through the blood. The liver and gallbladder play a huge role in fat metabolism. The end products of breaking down fats from food are glycerol and fatty acids.

Carbohydrates #

Carbohydrates are divided into simple and complex. Simple carbohydrates include glucose, fructose (fruit sugar), lactose (milk sugar), and sucrose (sugar). Complex carbohydrates are starches found in vegetables, cereals, grains, beans, and wholemeal pasta. Approximately 80% of an athlete’s carbohydrate intake should be complex carbohydrates and the remaining 20% should be simple carbohydrates.

Vitamins #

Like proteins, fats and carbohydrates, vitamins come with food in small amounts and are formed in the body itself from other substances, for example in the gut microflora. Many of them are precursors of enzymes, so do not underestimate the role of vitamins in metabolism. Vitamin deficiencies in foods can lead to diseases such as hypo- and avitaminosis. The primary source of vitamins is usually plants.

Vitamins are divided into two groups: water-soluble and fat-soluble. Many of them are obtained by microbiological and chemical synthesis.

Major vitamins include A (retinol), B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cyancobalamin), B9 (folic acid), C (ascorbic acid), D (calciferols), E (tocopherols), H (biotin), PP (nicotinic acid), K1 (filoquinone).

Minerals #

Minerals that are found in the body and come with food are divided into macronutrients and micronutrients.

Macronutrients, which are found in the body in large quantities, include calcium, phosphorus, magnesium, potassium, sodium, chlorine and sulfur. Micronutrients are minerals that are very scarce in the body and in foods. Some minerals come into the body with water. Iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum, vanadium, nickel, strontium, silicon and selenium are considered essential trace elements.

The importance of macronutrients and trace elements is very high. They play an important role in building body tissues and participate in the regulation of acid and basic metabolic processes. Their function in the formation of bone tissue is especially important.

As a rule, all macronutrients and trace elements are included in many vitamin-mineral complexes.

Water #

Water is a very important element of nutrition. Our muscles retain up to 80% of the body’s water. Water is an essential part of training and recovery and a source of minerals.

Water flushes out breakdown products, the excess of which can accumulate in the body under the influence of heavy training and abundant nutrition. It also helps with glycogen storage, a source of energy. In addition, it regulates heat exchange and blood pressure.

During a workout you should drink enough water. Drink 100-150 g of water every 20-25 min of training, and drink 500 g of water for every 500 g of body weight lost after training. Increase fluid intake in hot weather. Always try to drink cool or lukewarm, but not ice-cold water. Every athlete should drink 3 to 5 liters of water per day, whether or not they have trained today.

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