Nutrition for athletes - what can and cannot be eaten by an athlete? How to balance your diet when playing sports or gaining muscle mass?

Proper nutrition for an athlete is as important as regular training. The food you eat affects muscle growth, post-workout recovery, and overall health of the body.

In this material we will talk in detail about all the nuances of sports nutrition. You will learn what is its fundamental difference from regular nutrition, what foods you need to eat and which should be excluded from your diet. You will also find standard menus for different purposes and learn about the importance of balancing proteins, fats and carbohydrates.

Basic concepts and principles, how it differs from regular nutrition

Any professional athlete will tell you that without proper nutrition it is almost impossible to achieve high results. There is logic in this - during training, the body spends a huge amount of energy, which must be replenished, including through food. The correct balance of vitamins and microelements helps the body recover faster after exercise.

Any sports diet includes a preliminary calculation of BZHU - proteins, fats and carbohydrates. Different diet goals imply different ratios of dietary fatty acids in the foods consumed. There are three main requirements that sports nutrition must meet:

• Enriching the body with vitamins and microelements;

• Normalization of exchange processes;

• Normalization and subsequent maintenance of body weight.

Preparing a diet begins with calculating the dietary supplements needed by the body. Products and meals are selected in such a way that the athlete receives the required amount of calories. WHO standards for the BJU ratio: 1:1:4.

If the goal is to lose weight, the amount of protein is kept to a minimum. If a person wants to gain muscle mass, then proteins in food should prevail. The World Health Organization has derived and presented the basic principles on which an athlete’s diet is based:

• 300-500 grams of vegetables and fruits every day;

• Since fruits are quickly digested, it is best to consume them 30-60 minutes before the main meal;

• It is not recommended to eat fried foods. The omega-3,6,9 contained in it is transformed into toxic substances;

• Do not overuse salt and sugar, maximum 10% of the daily value;

• In the first half of the day, it is necessary to focus on the consumption of complex carbohydrates and foods saturated with fats;

• The last meal is no later than 3 hours before bedtime;

• Root vegetables with high starch content

LEBRON JAMES - Lasagna

INGREDIENTS:

• 600 grams of ground beef;
• 600 grams of Bolognese sauce;
• 60 grams of butter;
• 2.5 tablespoons of wheat flour;
• 2 tablespoons olive oil;
• 750 ml milk;
• 10 pieces. ready-made dry sheets of lasagna dough;
• 500 grams of hard cheese;
• salt, pepper to taste

PREPARATION:

1. Melt the butter and olive oil. Stir and gradually add flour so that no lumps remain.
2. Pour milk into the mixture, reduce heat and continue to simmer until the required consistency (like low-fat sour cream).
3. Heat olive oil in a frying pan. Add the minced meat and fry it until half cooked.
4. Pour bolognese sauce into the minced meat, add salt and pepper to taste.
5. Preheat the oven to 180 degrees. Grease a baking dish with butter.
6. Place lasagne sheets on pan. Place minced meat on top of the sheets, and grated cheese on top of the minced meat. Top with sauce. Make 2-3 similar layers.
7. Bake lasagna in the oven for 30 minutes.

Which products should be more common and contain which substances?

The three main components should be found in products in the following proportions:

• Proteins – about 30-35%;

• Fats – about 10-20%;

• Carbohydrates – about 50-60%;

The menu is compiled individually, depending on gender, age, health, and physical fitness.

Squirrels

An athlete's menu must include foods containing proteins: slowly and quickly digestible. They consist of amino acids, proteins and peptides that strengthen and catalyze the growth of muscle tissue.

Daily protein intake should be in the range of 10-25 grams per 10 kg of body weight. For an average person weighing 75 kilograms, 150 grams of protein per day will be enough.

If the athlete’s goal is to gain weight, you need to increase the amount of protein consumed by switching to a special protein diet, or simply changing the diet with the addition of protein dishes.

Fats

A balanced diet should include healthy fats. The body spends them during cardio training - monotonous activities at a low pace. Fats also act as a temperature regulator in the body and support the functioning of internal organs.

Fats are divided into two types: vegetable and animal. It is important that both are present in the diet. There should be 1-2 grams of fat per kilogram of weight.

Carbohydrates

Biologically active substances that are the main metabolic processes in the body. Carbohydrates are responsible for energy and recovery. A proper diet should include both simple and complex carbohydrates.

For 1 kilogram of your own weight per day you need to consume from 5 to 10 g of carbohydrates. On average, a person weighing 80 kg will consume about 60-70 grams. It is recommended to consume complex carbohydrates in the first half of the day, before 14:00.

The process of breaking down starch in the body provides us with glucose, which is directly related to the replenishment of energy and vitality. Starch is a good source of complex carbohydrates. By eating carbohydrates at breakfast, you will be full of energy for the whole day. It is for this reason that you should not skip breakfast.

DAVID BECKHAM - Potato Pie

INGREDIENTS:

• 250 grams of flour;
• 180 grams of butter;
• 3 tablespoons sour cream;
• 500 grams of potatoes;
• 150 grams of onions;
• 1 egg;
• 50 grams of hard cheese;
• salt, pepper to taste.

PREPARATION:

1. Sift the flour. Add salt and cubed cold butter to the bowl with flour.
2. Grind the flour and butter mixture in a blender until crumbly.
3. Add sour cream and knead the dough. Put it in the refrigerator.
4. Peel the potatoes and cut them into small cubes.
5. Add finely chopped onion and grated cheese to the potatoes. Season the mixture with salt and pepper and stir.
6. Remove the dough from the refrigerator and divide it into 2 parts. Roll out one part and place in a baking dish.
7. Place the filling on top of the dough and add a few cubes of butter on top.
8. Roll out the other half of the dough and place it on top of the filling.
9. Preheat the oven to 180 degrees and bake the pie for 50 minutes.

Products for a healthy diet

You'll have to sacrifice some of your favorite treats if you want to get your body in good physical shape. Below is a list of products that are recommended for consumption:

• Poultry: chicken, turkey. It contains a lot of proteins and vitamins;

• Cereals, oatmeal. Contains fiber, vitamins and minerals;

• Red sea fish. Contains omega-3 fatty acids necessary for the body, accelerates metabolic processes;

• Beef is a source of BJU;

• Buckwheat grain. Rich in starch, a complex carbohydrate that provides the body with energy;

• Chicken eggs - rich in zinc, iron, protein;

• Clean drinking water. It is necessary to drink at least two liters a day for the body to work at full strength;

• Fruits and vegetables are sources of vitamins and microelements;

• Low-fat yoghurts, sour cream, kefir, cheeses;

Recipes for athletes

Sandwich with figs, parmesan on banana bread

3 min. | 290

kcal
| proteins: 13
gr.
| fats: 12
gr.
| carbohydrates: 33
gr. per serving

Ingredients for 1 serving: Figs, Bread, Greek Yogurt, Parmesan Cheese, Walnuts, Honey, Strawberries*

I suggest you prepare a delicious and unusual breakfast.

Salty tofu cheesecakes with turmeric

20 minutes. | 359

kcal
| proteins: 25
gr.
| fats: 17
gr.
| carbohydrates: 29
gr. per serving

Ingredients for 1 serving: Tofu, Chicken egg, Rice flour, Turmeric, Salt

Tofu cheese is rich in vegetable protein, vitamins A, C, D, E, P, B, omega-3, selenium, iron, manganese, calcium, copper. In addition, the calorie content of cheese is quite low. Therefore, tofu has earned trust. (Further)

Green salad with liver, pomegranate and beets

30 min. | 268

kcal
| whites: 19
gr.
| fats: 19
gr.
| carbohydrates: 6
gr. per serving

Ingredients for 6 servings: Chicken liver, Beetroot, Arugula, Carrots, Pomegranates, Walnuts, Olive oil, Sunflower oil, Apple vinegar, Ground black pepper*, Salt*

This is a healthy and light salad with an unforgettable combination of ingredients. Pomegranate seeds, walnuts, raw beets and carrots add a nice crunch and sweetness.

Curd buns with psyllium

50 min. | 136

kcal
| whites: 16
gr.
| fats: 7
gr.
| carbohydrates: 2
gr. per serving

Ingredients for 4 servings: Cottage cheese, Chicken egg, Psyllium, Baking powder, Flax flour, Flax seeds*, Salt*

These buns are simply a godsend for people who watch their diet. The taste of the buns is indistinguishable from ordinary bread, while there is practically no flour in the composition (it can be replaced with the same psyllium) and a lot. (Further)

Pasta with zucchini and goat cheese

20 minutes. | 298

kcal
| whites: 16
gr.
| fats: 9
gr.
| carbohydrates: 38
gr. per serving

Ingredients for 1 serving: Zucchini, Macaroni / pasta, Cheese, Garlic, Olive oil*

This is a very tasty combination of ingredients! In addition, this dish is suitable for those who follow proper nutrition.

Crab salad like in a restaurant

5 minutes. | 392

kcal
| proteins: 41
gr.
| fats: 22
gr.
| carbohydrates: 8
gr. per serving

Ingredients for 1 serving: Crab meat, Sour cream, Herbs, Onions, Cucumbers, Cherry tomatoes, Grainy mustard, Parmesan cheese, Lemon juice*, Ground black pepper*, Salt*

Crab salad is not just a salad, but a gorgeous dish! As they say: expensive, rich, beautiful. Crab meat, in principle, is incredibly tasty in itself and does not need any addition. So we just organize. (Further)

Pizza with scallops, shrimp, asparagus and bacon

1 hour 45 min. | 453

kcal
| proteins: 23
gr.
| fats: 18
gr.
| carbohydrates: 49
gr. per serving

Ingredients for 8 servings: Wheat flour, Scallop, Shrimp, Cream 10-20%, Mozzarella cheese, Bacon, Asparagus, Butter, Olive oil, Salt, Granulated sugar, Dried oregano, Yeast, Garlic, Water

This pizza tastes simply impeccable! The most tender scallop, aromatic shrimp, young asparagus sprouts, white creamy sauce, golden brown bacon and the finest crispy dough create an unusually rich taste! Like this. (Further)

Beef tartare

20 minutes. | 695

kcal
| proteins: 51
gr.
| fats: 45
gr.
| carbohydrates: 20
gr. per serving

Ingredients for 1 serving: Beef, Onions, Canned Capers, Dried Tomatoes, Quail Egg, Grain Mustard, Balsamic Vinegar, Olive Oil, Salt, Tabasco Sauce, Ground Black Pepper

What happens if you don't stick to your diet?

Many people do not think about their diet at all, but poor nutrition can lead to sad consequences for the body. Moreover, poor nutrition means not just the consumption of fast food, but also large portions, lack of vitamins, and incorrect balance of nutritional supplements. What can poor nutrition lead to:

• Deep-fried foods contain many carcinogens. This can lead to the development of cancer;

• Excess salt and spices in foods gives them taste, but does not benefit the body. The risk of developing hypertension, kidney disease, and joint problems increases;

• An incorrect ratio of BZHU leads to a lack of minerals and nutrients in the body. You will feel hungry much more often than if you were eating healthy;

• Trans fats contained in foods negatively affect immunity and reproductive function. Trans fats include margarines and various spreads;

• Improper nutrition leads to obesity, stomach and intestinal diseases.

We cook it ourselves - recipes for athletes!

In order to gain weight or get the required amount of energy, it is not at all necessary to consume very high-calorie foods and large portions. You can prepare everything you need from ordinary products with increased biological value (honey, nuts, dried fruits). Proper nutrition is healthy eating! Below are many recipes from the book by Aranson M.V. – author of the famous book “Nutrition for Athletes”

On a note!

When choosing meat and fish, it should be fresh, but the meat should also be lean (with a minimum layer of fat).

Keep the amount of vegetable oil to a minimum when cooking. Or cook without it at all; now there are many different cookware with a special coating that allows you to cook dishes without oil.

Of course, the most delicious fried foods are the least healthy. Therefore, try to exclude fried foods from your diet, but rather plan your diet from boiled, stewed, steamed dishes.

Don't forget to include plenty of vegetable and fruit salads in your diet!

Meat broth is not as healthy as is commonly believed - harmful substances accumulate in it during cooking, although there are many trace elements in it.

Minimize sugar and salt! If you really want something sweet, it’s better to replace sugar with honey. Raisins and dried fruits greatly improve the taste of dishes. And salt can be replaced with spices.

So, on to the recipes!

What should the menu include?

Let's look at several basic menus for different types of people, depending on their goals. Each menu, depending on the purpose, has its own balance of food products and includes different products.

Sports menu

The optimal ratio of BZHU for an athlete:

• 30% – proteins;

• 60% – carbohydrates;

• 10% – fats.

A person involved in sports should consume about 2500-2700 kilocalories per day.

Products that will make up the athlete’s diet:

• Cereals;

• Skim cheese;

• Cereal porridge;

• Fruits and vegetables;

• Poultry meat;

• Bread;

It is better not to overuse salt and sugar, use olive oil when frying, and eat vegetables either fresh or steamed and stewed. It is better to eat fractionally, in small portions 4-5 times a day. You can eat fruits and dairy products as snacks.

Menu for a strength athlete

The main goal of such a menu will be to build muscle mass. To do this, you need to consume not only protein products, but also biologically active components - sports nutrition supplements.

Sample menu for the day:

• For breakfast you can eat a protein shake, rice with steamed vegetables and bread;

• Snack – protein bar, green tea;

• Lunch – baked potatoes with cheese, beef stew, vegetable salad;

• Pre-workout snack – protein shake, protein bar;

• Dinner – stewed meat or fish, buckwheat, rice, herbal tea, avocado;

• Late dinner – oatmeal, fresh orange juice.

Menu for cutting or losing weight

Diet for athletes is not only a way to gain weight, but also to lose weight. Products that are best consumed in this case:

• Sea fish;

• Chicken breast;

• Skim cheese;

• Rice;

• Grapefruit;

• Porridge on the water;

• Cauliflower or broccoli;

• Omelette;

• Boiled eggs.

ROGER FEDERER - Rösti

INGREDIENTS:

• 1 kilogram of potatoes;
• 120 grams of butter;
• 1 tablespoon vegetable oil;
• salt to taste.

PREPARATION:

1. Cut the potatoes into large cubes and place in a saucepan.
2. Pour boiling water over the potatoes, put on the fire and cook for another 5 minutes after boiling.
3. Drain the water and let the potatoes cool.
4. Melt 60 grams of butter.
5. Grate the potatoes using a coarse grater.
6. Heat 1 tablespoon of vegetable oil in a frying pan. Place the grated potatoes in 3 layers. Salt each layer to taste and add butter to it.
7. Fry over medium heat for about 5 minutes. Turn over and cook for another 5 minutes.
8. Leave the finished potatoes to cool in the pan for 5 minutes. Then transfer it to a plate.

Example of breakfast, lunch and dinner

Balanced sports nutrition: breakfast, lunch and dinner. You can eat three times a day or split your food into 5-6 meals. The last option is the most optimal if you want to lose weight.

Breakfast

Option 1: oatmeal with water, banana, walnuts, green tea;

Option 2: two boiled eggs, whole grain bread, tomato, smoothie;

Option 3: Omelette of two eggs with vegetables, kefir;

Dinner

Option 1: boiled beef with rice, vegetable salad, freshly squeezed juice;

Option 2: turkey with buckwheat, tomato, banana, glass of mineral water;

Option 3: chicken broth, steamed fish, sliced ​​vegetables, green tea;

Dinner

Option 1: turkey with rice, cheese soup, water;

Option 2: steamed fish, vegetable salad, kefir;

Option 3: seafood with garnish, vegetable broth, freshly squeezed juice.

CONOR MCGREGOR - Green cheese and tuna sandwich

INGREDIENTS:

• 8 slices of bread for toasting;
• 200 grams of green cheese;
• 1 can of canned tuna;
• half a cucumber;
• 20 grams of butter;
• pink pepper to taste.

PREPARATION:

1. Place the tuna in a bowl and mash with a fork or your hands. Sprinkle the tuna with pepper.
2. Add grated green cheese to tuna and stir.
3. Heat a frying pan over medium heat and lightly dry the bread on both sides.
4. Grease all pieces of bread on one side with butter. Spread the tuna and cheese mixture onto the bread. Top with the other half of the bread.
5. Fry the sandwiches, covered, in a frying pan until the cheese melts.
6. Cut the finished sandwiches diagonally and decorate with cucumber slices.

What an athlete should not eat

Professional athletes have to give up some foods. Among them:

• Coffee. Many people drink cups of coffee, believing that it will give them energy and improve attention and concentration. Caffeine does provide energy, but only for a short period of time. After some time you will feel tired and exhausted. It is better to replace coffee with green tea;

• Sauces from stores. Ketchups, tartar, cheese and mustard sauces - all this is strictly prohibited. They contain many dyes, preservatives, sugar and other harmful substances;

• Salt and sugar are white death. Sugar can be replaced with natural honey, and salt with soy sauce, lemon juice or spices;

• Fast food contains dyes, preservatives, and carcinogens. It is not recommended to use it not only for athletes, but for everyone in general.

USAIN BOLT - Chicken wings

INGREDIENTS:

• 500 grams of chicken wings;
• 1 clove of garlic;
• 6 tablespoons orange juice;
• 3 tablespoons honey;
• 2 tablespoons soy sauce;
• 1 tablespoon olive oil;
• 2 teaspoons ground ginger;
• 1 tablespoon balsamic vinegar;
• pepper to taste.

PREPARATION:

1. Preheat the oven to 180 degrees.
2. Wash the chicken wings and dry them with a paper towel.
3. Pepper and salt the wings to taste and place on a grill greased with vegetable oil.
4. Place a deep baking sheet lined with foil under the rack.
5. Cook wings for 30 minutes (15 minutes per side)
6. While the wings are cooking, prepare the sauce. Heat olive oil in a saucepan and fry pressed garlic. Add vinegar, soy sauce, orange juice, honey, ginger and pepper. Mix well, reduce heat and cook for 10-12 minutes.
7. Brush the wings with sauce.
8. Increase the oven temperature to 200 degrees and bake the wings for 10 minutes (5 minutes for each side).

Dietary recommendations

Several useful recommendations that will help answer the question of how to eat properly for athletes.

• Create your own menu. There are many “magic” diets on the Internet, but none of them may be right for you. Study the necessary literature or consult a nutritionist;

To create your diet, you need to know your daily calorie intake. Here is a convenient calculator for calculation

• The standard distribution of BJU for professionals should be around 3:1:6;

• A sports diet should contain nutritious natural foods, without dyes or additives;

• Give preference to dark grains: brown rice, buckwheat;

• Use sports supplements with caution;

• Don't overeat or starve, there should be balance in food. You should feel full. Chew your food thoroughly while eating;

• During cutting and losing weight, the amount of calories consumed should be less than the amount received from food. Cardio exercise is a good way to lose weight. In a week of training at an average pace, you can lose about two kilograms;

Power options taking into account mode and load

If a light exercise regimen is provided, including a daily caloric intake of approximately 3500 kcal, athletes eat as follows:

This menu is perfect for amateur athletes and those who want to maintain an ideal, muscular shape.

Nutrition for athletes on days of intense training:

Another option takes into account the diet before the competition:

Sports nutrition for every day should be prepared taking into account the specifics and nutritional capabilities (time) of athletes. That is, the above hours are approximate for the athlete. It is necessary to select the hours of eating, taking into account the peculiarities of the daily routine: training time and work.

For strength bodybuilders and ordinary people who love sports and a beautiful figure, a diet that should remain varied is of great importance.

Below is a table of the correct foods of animal and plant origin, according to calorie content.

The benefits of homemade sports nutrition

Sports nutrition at home involves making a protein shake - a highly concentrated protein drink that leads to a gain of muscle mass, the breakdown of fat, consolidation of the results after losing weight and simply the formation of positive thinking to achieve the goal.

Nutrition for the formation and growth of lean muscle mass can be easily prepared according to the chosen recipe from available homemade products.

Homemade protein shakes have a number of beneficial properties:

1. Causes muscle growth.
2. Reduces the feeling of hunger. The food satisfies well.
3. They are quickly broken down and absorbed by the body, which is very important before training.
4. Homemade cocktails, prepared according to a special home recipe, give energy.
5. Thanks to the use of protein according to a home recipe, the built muscles will not decrease.
6. Special food contains many vitamins that strengthen the immune system.

Making a healthy and nutritious sports shake at home is quite easy.

Menu during the drying and fat burning period

Proper nutrition for a healthy, muscular athlete sometimes requires adjustments that are designed to “dry” muscle mass, that is, burn fat. This is necessary for “drawing” muscle relief by getting rid of excess fat deposits.

Below is a balanced diet for male athletes (reference: body weight 90 kg, height 182 cm):

Day 1. Food norm.

Days 2 and 3. Carbohydrate reduction period.

Day 4. Increase carbohydrates.

Day five repeats the norm of usual products for athletes, that is, day one and so on.

Sports menu for the week for the fair sex (weight approximately 60 kg, height 168 cm).

Days two and three:

Similar to the men's cutting diet, the fifth day repeats the first, the sixth day repeats the second day, and so on.

For effective results, the above diet should be maintained for a month. At the same time, you should not lose sight of your usual sports activities.

The menus given are tailored to a specific body weight. To create a personal diet, it is necessary to take into account the following parameters: gender, body weight, body constitution, previously consumed amount of calories, daily activity (work, number of daily workouts).

Dynamic salad

Phoenix Rice Mix National is an indispensable product for sports nutrition. It is a mixture of brown and red rice with the bran casings retained. It is in them that the main share of fiber, vitamins, minerals and calcium is concentrated. And rare red rice is a powerful antioxidant. This cocktail is a gift for those who train regularly. Boil 200 g of rice until al dente. Cut ripe avocado and radishes into slices, add salad mix and half a boiled egg. Separately mix 1 tbsp. l. linseed oil, 1 tsp. balsamic, lemon juice and grain mustard. Season the salad with sauce and add fresh berries - a light but nutritious fitness salad is ready!