• Increase the consumption of carbohydrates Carbohydrates are the main energy source of the body and the energy required during training is met from glycogen stores. Glycogen stores should be sufficient for higher performance, not to feel tired quickly and to prolong the endurance period of the athlete. If you can do a 90-minute workout, your glycogen store is at a sufficient level. With the athlete's diet, more than half of the daily energy should come from carbohydrate sources. Especially in the sports diet and sports nutrition program; Complex carbohydrate sources include brown bread varieties, whole wheat pasta, bulgur pilaf, legumes and vegetables. Carbohydrate-based foods such as fruit and vegetables can be added to meals. Before training, foods that cause gas and indigestion such as cabbage, radish, cauliflower and dried beans should not be consumed. A food that has not been consumed before should not be tried before training.
• Get enough protein Excessive protein intake can cause serious damage, especially to the kidneys. Therefore, adequate amount of protein suitable for body weight and gender should be calculated and consumed, especially in the sports nutrition and sports diet program. Protein source foods such as red meat, poultry, legumes, eggs and milk should be preferred instead of supporting products. It would be more ideal to prefer those foods that are fat-free or low-fat. Insufficient fluid consumption can be understood from the color of the urine. Pale yellow urine; adequate fluid intake; Bright yellow and dark colored urine is an indication of insufficient fluid consumption. At the same time, a weight loss of 1.5-2 kg during the day is a sign of a decrease in fluid and insufficient amount of fluid in the body. With the athlete's diet, care should be taken to drink 400-600 ml of fluid 2-3 hours before the exercise.
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