Competent organization of sports nutrition should provide the body of athletes in sufficient quantities with all the necessary nutrients and vitamins. Nutrition should be built to support the weight in a stable condition.
The gymnast must have sufficient body muscles, plastic skeleton and muscles.
What products must be included in the diet of gymnasts?
To make up for the forces expended during training and exercises, athletes simply need food, mostly consisting of proteins. Therefore, the diet of athletes should consist of: lean meat, fish and poultry, milk and dairy products, eggs, legumes. Of great importance is the type of heat treatment of products. All fried to use it is forbidden, it is recommended only boiled, steamed, stewed dishes.
Most of the diet should consist of buckwheat, oat, pearl barley. In small quantities, rice is allowed. But potatoes and pasta can not be used
Fruits and vegetables in the diet of gymnasts
The body of athletes desperately needs regular consumption of fruits and vegetables, which can be taken raw and after short-term heat treatment. With their help, the necessary supply of vitamins and minerals is replenished. In addition, fruits are used as a "snack", in the interval between meals, and this will not affect the figure. What to do sweet tooth-athletes? Traditional sweets, in the form of confectionery, are tabooed. But to satisfy the desire of sweet tooth will help bitter chocolate, marmalade from natural juice, raisins, prunes, dried apricots.
As drinks, you should completely abandon carbonated, sweet liquids in favor of compotes, juices and fruit drinks. In the day the athlete should drink pure natural water 2.5 liters.
The list of products and drinks that are included in the diet of gymnasts: dairy products: low-fat cottage cheese, cheese, yogurt, yogurt; berries: currants, sea buckthorn, viburnum, gooseberry; fruits: plums, apples, oranges, cherries, cherries, apricots, pomegranates, lemons, sour grapes; vegetables: tomatoes, eggplants, cucumbers, carrots, zucchini, pepper, beets, cabbage, onions, parsley, sea cabbage; lean meat and fish.
Useful tips from gymnasts it is recommended to Start your day with the use of small SIPS of awakening drink Recipe: 150 ml of water, 1 liter of honey, 1 liter of lemon juice. If gymnasts need to lose weight urgently, they start a two-day diet: on the first day they drink a cocktail of greens and peeled tomatoes; on the second day they eat only cherries. Only green tea without sugar and natural water is used as a liquid. 1 day a week is unloading, during which it is allowed to use only kefir, buckwheat porridge and apples.
The most favorable fasting day of the week is Wednesday. The estimated menu of gymnasts the Amount of food and the composition of the dish for Breakfast will depend on whether the morning training is carried out. If you expect an energetic load, you need to have Breakfast: half a glass of oatmeal with nuts, honey, sweet tea, a sandwich with cheese and butter; half a glass of oatmeal, red fish, one boiled chicken egg, sweet tea, one cookie; In the event that there is no morning training, the menu can be slightly facilitated: oatmeal, tea and cheese sandwich; milk wheat or buckwheat porridge, tea; no more than 150 grams of omelette or casserole, tea or kefir; On the second drink
Breakfast: baked Apple, yogurt, two banana, green tea, grated carrot, yogurt; low fat cottage cheese, lemon-honey drink. If it is impossible to have a full second Breakfast, it can be replaced by fruit, yogurt, yogurt or a small amount of dark chocolate.
Lunch is of great importance in the diet of gymnasts, so its organization should be taken seriously: pearl soup (100 grams), 50 grams of vegetable salad, 150 boiled meat, lemon drink; buckwheat porridge with goulash, medium-sized tomato, unsweetened compote; soft boiled rice, boiled chicken, vegetable salad, lemon-honey drink; 100 grams of soup, steam cutlet, carrot salad, 150 grams of juice.
Dinner glass of drinking yogurt, fruit; fish cutlet, one medium cucumber, unsweetened tea; stewed zucchini, squash, Apple and carrot juice; low-fat cottage cheese, raisins, honey and lemon drink.
Carry out daily weighing is necessary in the morning, on an empty stomach. Fasting days are arranged in a free day from training.
All sweet juices from fruits should try to replace vegetable. Half of all consumed vegetables should be replaced by cabbage. The menu should be composed so that the intake of carbohydrates accounted for Breakfast, and proteins prevailed at lunchtime.