Exercise Type Energy Expended (kcal/hour)
Aerobic (high intensity) 520
Aerobic (low intensity) 400
Badminton 370
Boxing 865
Cycling (16 km/h) 385
Cycling (9 km/h) 250
Judo 760
Running (16 km/h) 1000
Running (10 km/h) 750
Squash615
Swimming (fast) 630
Tennis (singles) 415
Weight training 270-450
What is the appropriate body weight and body fat for athletes?
The amount of fat in the bodies of male athletes, is lower than female athletes. For example, while the amount of fat in the body of a marathon runner or a male athlete doing bodybuilding is around 6%, it can vary between 6% and 15% for a basketball player or a wrestler. In female athletes, the amount of body fat can reach up to 20% depending on their sport. Although the amount of body fat required by each sport is different, 5% for men and 12% for women are considered minimum values.
How are the protein requirements of athletes calculated?
The protein requirements of people who do not do sports. It is 0.8-1.0 g/kg. In athletes, the protein requirement can be calculated from 12-15% of the energy, and depending on the type of exercise, it can go up to 1.2-1.8 g/kg per weight.
What happens if too much protein is taken?
Studies have shown that excessive use of protein or amino acids increases urine output to remove urea, the excretion product of proteins, from the body, thus causing more fluid loss from the body and causing dehydration. In addition, excessive protein intake causes more fatigue in the liver and kidneys and calcium excretion from the body.
How much fluid should athletes consume?
Athletes should start exercise with a sufficient amount of fluid in their bodies. While it is recommended to consume 400-600 ml of fluid 2-3 hours before exercise, this practice ensures optimal fluid balance before exercise and also gives the athlete the necessary time to excrete excess fluid through urine.
In the 24 hours before exercise, drink plenty of fluids. Drink liquids. Fluid balance in the body is maintained by consuming 150-350 ml of fluid at 15-20 minute intervals at the beginning and after exercise. ir.
Should sports drinks be used?
Sports drinks are recommended because they provide the athlete with a small amount of carbohydrates and minerals lost through sweat during exercise. It is appropriate to use sports drinks in competitions and training sessions lasting 1 hour or more. It is recommended that sports drinks used during exercise contain 4-8% carbohydrates.
Can we understand whether the amount of fluid in our body is sufficient?
A dark urine color (except for vitamins) indicates that the amount of fluid in the body is low. This indicates that the urine is inadequate and fluid consumption should be increased until the urine becomes light in color. In addition, weight changes in a very short time (an athlete losing 1.5-2 kg of weight in one day) may indicate fluid loss in the body. The athlete can understand how much fluid he has lost by weighing himself before and after training. By taking approximately 1.5 times this amount, he can bring his body's fluid balance back to normal level.
Ergogenic Aid
When choosing ergogenic aid (athlete products, vitamins, creatine, ginseng, etc.) products; Some issues such as age, gender, sport branch, whether the athlete is amateur or professional and other health problems need to be taken into consideration. Consult your doctor and dietitian before using ergogenic products.
Read: 0
