The purpose of sports nutrition is; To ensure that the nutrients needed and the energy spent are taken according to gender, age and sport.
A specially prepared diet for athletes who want to be successful will help meet their needs and increase performance.
The Importance of Carbohydrates for Athletes;
Carbohydrates are the main energy source of our brain and central nervous system. It is the primary fuel for most exercise because it can be used in both anaerobic and aerobic energy systems. For athletes, inadequate carbohydrate consumption greatly affects performance. Carbohydrate consumption may be recommended during exercise to prevent fatigue in athletes, especially when glycogen stores are depleted. It is recommended to consume low and medium glycemic index foods before and during exercise, and high glycemic index foods to have a quick recovery period after exercise. (For example; Pasta, corn, rice pilaf, white bread, etc.) As the training intensity increases, the need for carbohydrates increases.
In Nutrition 2-3 Hours Before Training;
Foods containing carbohydrates + protein can be preferred two to three hours before, as there is enough time to digest before training/competition.
For example;
• Apple, pear, orange, peach, banana + skim milk orcereal bars,
• Water or water to maintain electrolyte balance and glycogen stores. Plenty of liquid, such as a sports drink, can be consumed.
In Nutrition 4 Hours Before Training;
Four hours before training, the athlete can consume a main meal consisting of carbohydrates + protein.
For example;
• Turkey sandwich on two slices of whole grain bread, yoghurt with fruit and waterorsports drink
• Spaghetti with lean meat, bread , salad dressing and sports drink orwater
Attention!
If the athlete has a specific meal plan before training/competition, it must be adhered to. New tried diet Meshing styles may disturb the athlete during training/competition and cause poor performance.
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