What should the menu of a person who plays sports consist of?

What should the menu of a person who plays sports consist of?

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answers (6)

Answer 1
May, 2021

Food should be exactly high in protein and carbohydrates. And of course, a person should also eat foods rich in fats (nuts, oil, etc.)

Answer 2
May, 2021

It depends on what you are doing sports and what data you have, whether you want to gain weight or lose weight.

Both losing weight and gaining weight need proper nutrition . The diet should be high in protein - 1.5-2.2 g per 1 kg of your body weight per day. Protein foods are important for muscle growth, and will be useful for: lean meat, fish (do not fry), cottage cheese, mushrooms, legumes, soy products, protein bars and protein.

From carbohydrates losing weight complex are suitable - oatmeal, buckwheat, pasta from t / s wheat, bulgur, etc.

If, on the contrary, it is difficult for you to gain weight, then fast carbohydrates - sweet fruits, natural juices, as well as high-carbohydrate gainers (they just have simple “carbs”).

Healthy fats must be in everyone's diet. The best foods are olive and flaxseed oil, fish or fish oil, avocado.

Fruits, vegetables and berries can be eaten without restriction if you are lean. If you want to lose weight, it is better to eat fruit only in the morning, avoid bananas, figs, grapes - everything with a high sugar content.

From the diet of any person involved in sports, it is worth to exclude harmful products : fast food, fried, starchy foods (at least limit consumption), purchased juices and sauces, etc.

Answer 3
May, 2021

The menu should consist of delicious dishes, which should include everything that the body needs from a physiological / biochemical, and not a worldview point of view. Why delicious? Because, why else? Eat deliciously, then you will not have to suffer and be afraid like fire of the phrase "healthy eating".

According to the WHO recommendations, a healthy diet consists of carbohydrates, proteins, fats and fiber. People who go in for sports can use these recommendations, because no one has come up with anything better yet :)

Carbohydrates should be complex and they should prevail in the diet - about 45-60% of the total diet: these are all kinds whole grains, i.e. cereals and it is better to give preference to not too processed / chopped (spelled, wheat, oatmeal, green buckwheat (or ordinary), all types of unpolished rice, oatmeal for cooking, millet, barley, pasta from durum wheat or whole grains, ptitim, couscous, quinoa). Vegetables and fruits do not belong to this category and below there will be an explanation why.

Proteins can be obtained from all kinds of animal products in an amount of about 10-30% of your diet (meat, poultry, game, fish, eggs, all types fermented milk products, white cheese), but there are also plant sources (chickpeas, lentils, soy products, all kinds of beans, almonds). Why are plant proteins good? They do not contain saturated fats, which are found in animal products, and according to the same recommendations that are aimed at preserving human health, it is better to balance saturated fats with unsaturated fats - these are nuts, avocados, all unrefined oils (nut, sesame, camelina, coconut, olive etc.).

Ie now the conclusion has been formed: products containing protein may contain fats, products containing fats may contain protein - this information is needed so that protein and fats do not go off scale and do not cross the border assigned to them. In fat, it is no more than 30% of all calories that you eat per day. In order not to count kilocalories *, be guided by 2 tablespoons of oil, for example, and a handful of nuts.

who.intBy the way, complex carbohydrates (cereals) contain protein and fats)) but not enough!

And now about fiber. These are all fruits, vegetables, and cereal / legume hulls. Fiber is neither digested nor absorbed, i.e. from these products the body cannot obtain energy and building material for itself. Fiber helps digestion, its benefits are difficult to overestimate, but it does not carry nutritional value, and this is important to understand when composing a balanced diet, not only for those who play sports, but also for those who cannot or does not want to play sports. Using vegetables, fruits, herbs as an auxiliary product, you help your digestive tract to establish digestion and assimilate all kinds of macro and micronutrients.

Quote from WHO: "... Some nutrients, including water, are extremely important for growth, reproductive function and good health Macronutrients are consumed in relatively large quantitiestwah and include proteins, complex carbohydrates, fats and fatty acids. "Fiber is not included in the list of NUTRIENTS!

From the above, it turns out that if you eat 4 times a day, for example, then about 2 -2.5 times you should eat complex carbohydrates (cereals), one and a half times protein and dilute it with fats. Although it is clear that you will most likely mix different types of food on your plate))

* and why not Do not count these kilocalories? Yes, because you want to live with pleasure, and not with a calculator. Just eat healthy food balanced according to BJU when you are hungry and do not eat if you are not hungry!

Answer 4
May, 2021

The diet of my friends athletes more than entirely consists of cottage cheese, meat, oatmeal and sports nutrition (everyone is on supplements - protein, carnitine, omega-3, vitamins).

Answer 5
May, 2021

For a person who plays sports, the diet should include: proteins - 30%, carbohydrates -60%, fats - 10%.

Proteins are the building blocks from which muscles appear. Tendons, the organic part of bone tissue, ligaments also consist of proteins.

Foods that contain the maximum amount of proteins are:

Fish

Meat (but it is better not to eat fatty meat)

Dairy products

Eggs

Carbohydrates ("complex"):

Brown rice,

Wheat,

Black bread,

Fruits and vegetables

But carbohydrates are "simple", the form of sugar is better not to use or replace with honey.

Fats:

Found in fatty fish,

Butter.

This is roughly what the diet should be.

Answer 6
May, 2021

It all depends on kcal, you can make yourself a huge menu in which all dishes will not exceed 500 kcal, my girlfriend does just that, she set herself a bar of 500-550 kcal per day, downloaded a lot of programs that count all this, and it helps her a lot, she eats a lot of fruits and vegetables, there are of course difficulties when you walk and want to go to KFC or Burger King, but usually takes something vegan or a regular salad, such things;)

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