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Nutrition of sports: Include/understand your own food
needs
Day after day the field of the athletics obtains the competitive
games and good of nutrition a very important role so that
the athletes achieve their goals. A mode balanced according
to those the need is essential so that an athlete the 'body
of S makes sufficient fuel for the higher execution. In this
competing state there is pressure extended on athletes to
gain, this can be made by maintaining the weight body desirable,
remaining physically adapted, mentally alarm and the realization
of the reflexes nerve-muscle optimal. Just the expert giving
of the particular lessons and conditioning physical are not
enough, because a training program to make a success of the
balanced nutrition of sports should be the key.
No food or supplement can help an athlete to carry out; a
good combination of food is required by the body. Just as
each member of the team carries out differently in a play,
each food has a different role to play in the body.
1. Carbohydrates - form the base of the fuel as it
ensures energy in the form of glucose. A mode should comprise
60-70% of the carbohydrates which include the whole products
of cereals, whole corn and corn, pastes, breads, rice, fruit
and vegetables. The catch of the flour and sugars of refining
should be minimal. High resistance and the power are required
in with high intensity, activities of short-duration which
is carried out carbohydrates (carbohydrates are converted
into sugar and starches to provide energy and are also stored
like glycogen in fabrics of liver and muscle). To remain and
with your best use a strategy of carbohydrate carries out
activated.
2. The proteins - should comprise 12-15% of all the
caloric intake. They are required by the body to build new
fabrics and to fill of other functions. The exact quantity
which of protein an athlete needs depends on the type of exercise,
intensity and duration, level of physical shape, catch of
carbohydrate and calories total.
3. Greases - should comprise not more than 20-25% of
all the calories. The emphase should be wide on the quality
of grease rather than the quantity. Include less saturated
greases saturates and with transport and more greases and
monounsaturated in the mode. Grease is employed like alternative
energy source with glucose. But too including grease is associated
with the additional profit of weight, the cardiac diseases,
cancer and not to obtain in a paramount way enough of carbohydrates
in the driving mode with the degradation of the performances.
4. Vitamins and ores - a well balanced mode including/understanding
all the groups of food eliminates the need to take all the
supplements of sport of the vitamins and the ores for athletes.
5. Water - the fate of water is eliminated from the
body during a exercise. Because our body cannot store or to
produce water, the losses should be replaced to avoid dehydration.
Drink water even if the body does not show any signal for
thirst. Drinks of sports are generally employed by athletes
for longer events.
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