There is an important interaction between the athlete's success and nutrition. For this reason, adequate energy, macronutrients, (carbohydrates, protein, fat) micronutrients, (vitamins and minerals) and fluid intake should be provided according to the athlete's age, gender and type of sport. Any type of training causes additional energy expenditure depending on its intensity and duration. The athlete must consume the most appropriate diet to keep his body in a healthy condition.
Carbohydrates, proteins and fats are nutrients that provide energy. However, the primary source is carbohydrate, protein is a macronutrient that provides energy when needed but cannot be the main energy source. It is known that branched-chain amino acids contribute to energy only in long-term exercises. (Legume, milk)
Athlete's muscle development and muscle preservation. and it requires sufficient amount of protein for its repair. However, excess protein in the diet does not affect muscle development, the effect occurs with strength exercises. Protein plays a leading role in positively increasing performance and tissue protection and repair. The recommended amount of protein in the diet should be between 15-20% of the total energy.
The recommended appropriate protein intake for normally active individuals is 0.8 g/kg.
For athletes, this amount increases depending on the sport they do.
For endurance sports such as marathons and medium-long distance running, 1.2-1.4 g/kg protein intake is sufficient.
The recommended intake for sports that require endurance and strength, such as cycling, rowing and swimming, is 1.2-1.8 g/kg.
The use of protein supplements is not essential unless the athlete's diet is lower than the recommended amount of protein. The belief that excessive protein and amino acid use will cause extra muscle development is wrong. For those new to sports, increasing protein intake and taking protein powder supplements is only beneficial for 3-4 weeks. Increasing is recommended for the development of muscle fibers. It is a scientific fact that protein powders provide benefits in the first month.
Consuming more protein than recommended will cause dehydration and fatness, as well as a financial burden, and care should be taken in this regard.
FOODS THAT ARE PROTEIN SOURCES
Protein is found in all animal and plant foods. Animal sources and plant sources differ in terms of the amino acid ratios they contain. Protein digestibility (100% conversion rate to body protein) from animal sources such as meat, eggs and milk is 91-100%, while grains are 79-90% and legumes are 69-90%.
Chickpeas and lentils are good sources of vegetable protein. The protein and fat value of soybeans is superior to other legumes. For this reason, it is an important and valuable food, especially for vegetarian athletes. Soy milk and soy cheese called tofu are among the suggestions.
Whey is a valuable source of protein with its leucine content. It is a magic potion for athletes with its nutritional properties and extraordinary positive effect on health.
Egg is considered as 'Exemplary Protein' and is the most valuable protein source after breast milk. An example of 'Good Quality' protein is; meat, fish, milk and derivatives. Kefir is a dairy product that deserves to be a good sports drink.
Chicken meat is one of the valuable protein sources in this group. 100 grams of chicken meat contains 23.2 grams of protein. This amount is superior to the amount in 100 grams of beef. (18.7 grams) Chicken meat is healthier as it has lower amounts of saturated fat and cholesterol than red meat. It also has a valuable place in sports nutrition with its richness of vitamins B2-B3-B6 and B12.
Protein amounts per 100 grams of some foods: Chicken meat (white meat without skin)……..23.2 g
Fish…….19.0 g
Beef… 18.7 g
Feta cheese…..16.8 g
Egg…..12.1 g
Milk…….3.5 g
Yogurt …3.0 g
Kefir……3.14 g
Pumpkin Seeds…….30.0 g
Lentils……..24.7 g Dried Beans…..22.3 g Soybeans……34.1 g Chickpeas……20.5 g
Walnuts….15.0 g
Wheat…….11.5 g
Corn……..9.4 g
Bread….7.8 g
Rice…….7.1 g
Read: 0
