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In order to maintain physical condition, in addition to training, proper nutrition is essential. Exercise in sport results in an increased demand for energy and some nutrients. The diet of people practicing sports also changes depending on whether the athlete is in the training period, during the competition, or in the recovery period after the competition. The energy value of the diet depends on the type of discipline and what is related to the intensity of the effort and body weight that the athlete wants to achieve.
Intensive exercise increases the demand for carbohydrates. An adequate supply of carbohydrates in the diet of athletes is extremely important as it allows you to maintain the proper level of glucose in the blood and replenish glycogen losses following exercise. The period of fatigue is related to the initial concentration of muscle glycogen. That is why it is so important that the diet provides the right amount of it, which affects the condition of the body, extending the ability to exercise. Regular exercise changes the metabolism of the muscles in such a way that glucose is transferred to the muscle cells more quickly and used more efficiently. It is recommended to compose the diet so that the supply of carbohydrates is 6-10 g / kg body weight.
In the period of increased the training uses a high-carbohydrate diet rich in bread, pasta, rice, cereals, potatoes, fruit, supplemented with easily digestible carbohydrates in special sports drinks. Regularity of meals is very important. Excessively long intervals between meals lower blood glucose and decrease the body’s efficiency. In the period 3-5 days before the competition, you should follow a high-carbohydrate diet containing 8-10 g of carbohydrates per kg of body weight.
Adequate hydration of the body is a very important issue. Supplementing fluids with electrolytes helps to maintain the optimal physical abilities of the body. During the training period, you should drink at least 2-3 liters of fluids. Water lost with sweat should be replenished on an ongoing basis, preferably in the form of isotonic drinks. Sports sports drinks usually contain sodium in an amount of 10-25 mmol / l. The addition of carbohydrates to these drinks in the amount of 4-8 g / l provides an additional source of energy for working muscles. This is sufficient to provide an energy source without affecting water absorption at the same time. That is why they are recommended both before, during and after sports exertion.
As a general rule, endurance athletes should provide 1,2 to 1,4 g of protein per kg of body weight, and strength athletes – 1,6 to 1,7 g / kg. With an adequate supply of energy, the demand for protein is covered by a well-balanced diet containing products rich in wholesome protein, such as fish, lean meat, eggs, and dairy products. In disciplines where it is necessary to increase muscle mass, the protein supply should be increased.
On the day of the competition meals should be easily digestible, low in volume, so that food does not remain in the stomach at the time of the competition. Make sure that the competition starts when the blood glucose level rises. It is worth remembering that severe stress, which sometimes accompanies athletes, can cause glucose to drop. Adequate fluid intake is also important. 1-2 hours before the start, you should properly hydrate the body, which will delay the onset of fatigue.
During the competition the basic task is to replenish the fluid and carbohydrates lost during exercise. During long-term competitions (running and swimming marathons, cycling races, etc.) it is recommended to consume 30-60 g of carbohydrates per hour. Supplementing carbohydrates consumed during exercise increases endurance in the final minutes of exercise and the ability to continue it with the same intensity. Drinks containing carbohydrates and electrolytes are most effective in replenishing body fluids lost through sweat. Drinks during exercise should be consumed before thirst occurs to prevent dehydration resulting in reduced body performance. It is recommended to administer 150-350 ml of fluids every 15-20 minutes during physical exertion. In long-term competitions (cycling, running, skiing), nutrition is organized at special points from which the competitor can get a drink and consume it while moving.
After intense training or competition the body is depleted of energy resources, especially glycogen stores in muscles and liver. Sodium, potassium and other minerals are lost. There are changes in the water-mineral, vitamin and protein balance, leading to acidification and the accumulation of intermediate products of metabolism. Replenish electrolytes as soon as possible. Immediately, the amount of fluids drunk during the first hours after a competition should be equal to the amount of water lost through sweat, which determines weight loss after exercise. It is extremely important to replenish carbohydrate reserves in the first two hours after the end of the competition, because then the restoration of glycogen is the fastest. It is recommended to supply 1,5 g of carbohydrates per kg of body weight in the first 30 minutes after the end of the competition and every two hours for a period of 4-6 hours. Consumption of protein after exercise will ensure the supply of amino acids needed to rebuild muscle tissues.
dr Katarzyna Wolnicka – specialist dietitian, Institute of Food and Nutrition