Adequate training, rest and nutrition are the biggest factors in maximizing performance. Just one or two of these is not enough to increase or maintain performance. The absence of one of these three factors will negatively affect the athlete's performance and cause the athlete to regress. It may even cause injuries and overtraining.
Although the energy needs of athletes vary according to age, gender, physical activity level and the amount of energy spent, the basic elements that all athletes should pay attention to in their nutrition are; To ensure adequate consumption of energy and nutrients for the continuity of health and performance, to ensure continuity in body fat and lean mass percentage specific to the branch, to ensure optimal recovery and fluid balance after training. Just as the energy systems, energy and nutritional requirements used for different sports branches may be different, the requirements of athletes in the same sports branch or playing on the same team may also be different from each other. The reason for this difference is that nutrition is personalized.
Why is pre-training or pre-match nutrition important?
The purpose of pre-training or pre-match nutrition in athletes ; Preventing hunger, providing the necessary fluids and providing the additional energy (especially from carbohydrates) needed during competition/training.
In this period, some practices related to fluid consumption are indispensable for the goal. All individuals, which require special attention in those who do sports. This is a situation where they should not wait until they feel thirsty to consume fluids. It is essential to increase fluid intake, especially before competitions and training, as fluid loss becomes much more important in hot and humid weather.
Otherwise, many health problems may occur and performance decreases due to the decrease in the amount of fluid in the body. Athletes can understand whether the fluid in their body is sufficient by looking at the color of their urine. Dark urine color (except for vitamin use) indicates that the amount of fluid in the body is insufficient, and fluid consumption should be increased until the urine becomes light in color. Also, weight changes in a very short time Weight loss (an athlete losing 1.5-2 kg of weight in one day) may also 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, they can bring their body's fluid balance back to normal levels.
When should a meal be eaten before training or competition?
Many athletes While some athletes prefer to eat 2-4 hours before the competition, some athletes prefer foods that are not in large quantities 60 minutes before. The size and timing of the pre-exercise meal are interrelated. The last meal close to the competition should be small in volume to ensure gastric emptying. If there is sufficient time before exercise and competition, the size and intensity of the last meal may be greater. Studies show that containing 200-300 g of carbohydrates in the meal consumed 3-4 hours before the competition increases performance.
What should be the characteristics of the meal before training or competition?
The basic principle of these meals is; It is to provide the athlete with sufficient fluid, low fat and fiber (to facilitate gastric emptying and reduce gastro-intestinal problems), high carbohydrates, moderate protein and the foods he is accustomed to. Athletes know from experience which foods/drinks do not cause problems. Athletes should try unfamiliar foods and beverages during the training season and plan when to consume these foods and beverages before the match. To summarize the points that need to be considered in pre-competition nutrition:
It is important for athletes with food allergies not to ignore this situation.
• The pre-competition meal should be easy to digest.
• New experiments on foods and beverages. It should not be done.
• Since proteins and fats are digested slowly, they should be consumed less and complex carbohydrates should be preferred.
• Foods with high fiber content such as raw vegetables and fruits and legumes should be avoided.
• Gas such as cabbage and cauliflower should be avoided. Vegetable dishes that can cause burns should not be eaten. is. Before the competition or training, favorite and previously tried foods that will not upset the stomach can be preferred.
Pre-competition menu samples should be evaluated according to the athlete's competition time. For example, while an athlete who competes in the morning may prefer a meal in the form of breakfast, an athlete who competes in the afternoon can meet his energy and nutritional needs as a main or snack.
As for nutrition during the competition;
In long-term competitions, per hour Studies have shown that consuming 0.7 g/kg carbohydrates (approximately 30-60 grams per hour) increases endurance performance. It is recommended that athletes start consuming this carbohydrate shortly after the start of activity. It is recommended to consume sports drinks during exercise because they provide both liquid and carbohydrates.
• White or cheddar cheese Honey or jam Tomato (peeled) Bread Light tea
• Noodle soup Boiled chicken Spaghetti / pasta Grape compote Bread A menu such as this may be appropriate.
What should be considered in nutrition after the competition?
Since glycogen stores in the muscles can be emptied after 1.5-2 hours of exercise, this The most effective way to replace stores is to consume high-carbohydrate foods as soon as possible (within the first 2 hours) after exercise. The time of carbohydrate consumed after exercise affects the rate of glycogen synthesis. Consuming carbohydrates immediately after exercise (1.5 g/kg/ - 2 hours apart) provides a higher glycogen store than starting consumption after 2 hours. Highest glycogen synthesis after exercise; It was detected in those who started consuming immediately after exercise, which caused glycogen discharge, and consumed 0.4 g carbohydrate/kg every 15 minutes.
Should Ergogenic Aid Be Provided to People Who Do Sports?
Claims about ergogenic aids (athlete products, vitamins, creatine, ginseng, etc.) are sometimes not evaluated in terms of the effects of these products on health and performance, causing athletes to waste money and put their health at risk. When choosing these products; age, gender, sport branch, whether the athlete is amateur or professional Some issues such as � and other health problems need to be taken into consideration. In addition, the stimulants and doping items contained in some nutritional ergogenic aids increase the importance of avoiding indiscriminate use of the product. These products can indeed increase performance, but the right product, the right time and the right amount should be decided and professional help (possibly from a specialist doctor and a specialist dietician) should be sought in this regard.
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