When doing sports, the body's need for energy increases as a result of the heart rate increasing, the muscles contracting with more intense force, the heart pumping blood to the body faster and the lungs working faster than normal. This energy is provided by carbohydrates, proteins and fats.
Benefits of Regular Sports and Healthy Nutrition
- It increases muscle strength, endurance, flexibility and coordination.
- Reduces the risk of obesity.
- Helps reduce stress.
- Helps cure some diseases.
- Ensures cardiovascular harmony.
- The effectiveness of the training is at the maximum level.
- The rate of illness and injury is low, and the recovery time in these cases is short.
Why Do Exercisers Need More Energy?
The body's need for energy increases as a result of the heart rate increasing, the muscles contracting with more intense force, the heart pumping blood to the body faster and the lungs working faster than normal. This energy is provided by carbohydrates, proteins and fats.
Factors Affecting the Energy Requirements of Athletes
The gender, age, height, weight, fat rate of the athlete, It varies depending on factors such as the type and intensity of exercise.
Energy Requirement
Energy requirement in athletes; It is calculated by adding daily physical activity to the basal metabolic rate.
Energy balance is important in athletes. Energy balance is the state where the energy consumed is equal to the energy burned. In energy balance, the body takes in as much energy as it spends, and when this balance is achieved, body weight does not change. If this balance is not maintained, poor performance, injuries, muscle and weight loss may occur. At the same time, excessive energy intake leads to an increase in the amount of fat and restriction of movement with weight gain.
Body fat rates differ in men and women. Male athletes have less fat than women. The minimum accepted fat percentages are 5% for men and 12% for women.
Appropriate weight gain and loss for athletes is 0.5 kg (half a kilo) per week. It should not be more than lo).
Carbohydrates
They give energy to the body. It is important to consume complex carbohydrates instead of simple sugar. Simple carbohydrates provide only energy but do not contain vitamins or minerals. is available. Athletes can increase their glycogen stores by 1.5-2 times with a carbohydrate-rich diet. The more glycogen storage the athlete has, the higher his performance. Low glycogen stores cause injury and decrease in performance.
Protein
The protein requirement of people who do intense exercise increases. Endurance athletes should consume more protein than recommended. Because the degradation of proteins that enable muscle contraction increases during long-term exercise. An additional 7-8 g of protein is recommended for body muscle development during the period of just starting training.
However, it has been reported that excessive use of protein or amino acids in athletes does not cause extra muscle development. It has been shown in studies that this increase in muscle mass occurs with the effect of training. Milk, yoghurt, cheese, eggs, poultry, fish and seafood, meat and meat products, legumes, oilseeds are protein-rich foods.
Vitamins and Minerals
Iron and calcium, minerals lost through sweating, are important for athletes. While low iron consumption negatively affects performance, calcium consumption is important to strengthen the bone structure and maintain its strength.
Water
Exercises increase the body's fluid requirement. During exercise. Fluid is lost from the body through sweat and respiration. Although you may not feel thirsty, your body may need water. Since even small amounts of fluid loss can negatively affect performance or cause death, it is necessary to consume water without feeling thirsty.
Recommendations for Athletes Who Want to Lose Weight;
- Reduce your dietary fat intake. Choose low-fat milk and dairy products, lean meat, fish and chicken. However, do not excessively restrict your fat consumption.
- Increase your consumption of whole grains and legumes.
- Consume at least 5 portions of vegetables and fruits a day.
- Increase your daily fluid consumption.
- Do not skip meals, do not stay hungry for a long time.
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