Food for Athletes and Stayers Fund

Posted on August 15, 2013 by john in Daily health tips for kids

Feeding the endurance athlete has features that makes it more power demanding than the general population. This is all the more noticeable the greater the competitive demands.
In aerobic sports, athletes and middle-background have some exceptional nutritional requirements. If you do not meet certain dietary guidelines will find it more difficult to finish the race, as well as appropriate follow dietary guidelines will help you finish or exceed their personal brands.
Yago Pérez. Dietitian

Athlete Food and Diet and Stayers Fund

Food and dietary guidelines are general to the population. However, athletes need higher amounts of energy and nutrients to the rest of the population.
The dietary changes should be supervised by a professional and often result in improvements in the marks.

Each athlete has some special needs in relation to your sport.

For a long distance athlete some of the most important foods are:

Slow carbohydrates, allowing filling the tanks muscle and hepatic glycogen
Sufficient hydration very important before, during and after exercise, although you are not thirsty
Iron absorbable iron animal, vegetable or supplements if necessary
B vitamins, especially thiamine
Foods rich in natural antioxidants (beta-carotene, C and E)
Legumes and cereals for its richness in methionine and lysine, amino acids for the synthesis of carnitine
Grain products for the high proportion of B group vitamins (except immediately before competing)

Precomeptición Diet is especially important in aerobic sports, and which ensures an adequate level of reserves carbohydrate-glycogen.

If the athlete consumes carbohydrates in quantity is usually not necessary to overload
Carbohydrates should come primarily from starches
They should also take these products accompanying proteins (meat, fish or eggs), and that increase the absorption of carbohydrates.

Previous Day

The previous day’s dinner must contain at least 65% of carbohydrates with protein depot.
Do not take food or fiber can cause flatulence, bloating problems-
Hydration and rest from 9am.

Serving precontest Athlete

It should take 2-3 hours before with familiar foods, copious but digestive (500-1000kcal).

Composition: 100-200 grams of carbohydrates

Pasta in all its varieties, rice, boiled or roasted potatoes, corn, beets, carrots, bananas, grapes, melon, bread, flour products not fried, homemade cake-occasionally-with nuts and honey, tapioca, cereals , cornstarch.
No fat or protein. No fiber
Hydration abundant.

Athlete wait Ration

Has been shown to increase performance. It is used in 30-60 min before:
Fructose solutions or 3% to 20% maltodextrin and causing no discharge insulin or sudden drops in blood glucose ..

Serving Pre-competitive and Competitive Athlete

If the event lasts less than 1h: 500-1000ml of water afterwards.
Mandatory competitions over 1 hour. Been shown to increase the duration and intensity at the end.

Beverages training and competition should contain between 80 and 250 kcal per liter, of which 75% sugars should match: glucose, sucrose, fructose and maltodextrins.
They contain up to 90g of carbohydrates per liter.
The sodium content must be 20 to 50 mmol / liter (460 - 1150mg / L), depending on the heat, intensity, duration.
The osmolality should be between 200 and 330 mOsm / kg (hypotonic), and always less than 400 mOsm / kg of water.
From the 30 minutes is recommended to drink 6-8 ml / kg body weight / hour, approximately 400-500 ml / hour. Ideally the drink should be between 15-21 degrees. Very cold drinks slows absorption and can cause fainting. Warm and hot drinks crave not so runs the risk of becoming dehydrated.

Rehydration

You must start as soon end the exercise. If possible weighed, one can calculate the weight difference before and after the race. It should drink while you are not thirsty. We suggest drinking 150% of the weight lost in the next 6 hours.
Athlete Recovery Food

In normal glycogen stores take 24 to 48 hours to recover.

Recovery drinks after the competition and / or training should contain 300-350 Kcal / liter of which must correspond to 75% sugars: glucose, sucrose, fructose and maltodextrins.
The sodium content is 40 to 50 mmol / liter (920 - 1150mg / L), depending on the heat, intensity, duration. Potassium must also provide a range of 2-6 mmol / liter.
The osmolality should be between 200 and 330 mOsm / kg, and always less than 400 mOsm / kg of water.

Immediate: Mineral water with sodium bicarbonate plus 1 g of salt if there is or has been intense sweating

Shower. Water with sugar cubes and fruit juice

Athlete Postompetición Food

1.5 g of carbohydrates per kg athlete hydrates, immediately after the competition. Repeat two hours after exercise.

Do not drink alcohol.
Next Day: digestible foods, pasta, rice, chicken …

Requirements healthy diet
Every diet healthy diet should include the following foods, typical of the Mediterranean Diet:

Minimum 50% of carbohydrates slow
Accompaniment or main dish at every meal of cereal, pasta, rice, potatoes, bread …
Five pieces of fruit or vegetables a day. 3 fruits, a salad of raw and cooked vegetable dish.
Semi or skimmed milk daily (2-3 times daily)
Water, liquids, minimum 2 liters
Two times a week fatty fish
Once a week whitefish
Twice a week legumes
Once a week red meat
Twice a week, white meat (chicken, turkey, pork fat)
Garnish the meal: baked potato, pasta, white rice, cooked carrots …
No consumption of bakery products
No fast food consumption or precooked
Avoid fried foods and sauces
Avoid carbonated drinks, packaged juices
Eat five times a day
Use extra virgin olive oil
Occasional alcohol consumption
No amount of snuff