What should an athlete eat?

Having talked about the main components energy processes (proteins, fats and carbohydrates), as well as their "helpers", we should not forget about them media – food products: meat, milk, fruits, vegetables and so on. At the time of consuming them, it is very advisable to imagine what exactly this or that product is rich in and in what volume and proportions it is in relation to other products. In this article we will look at the main food groups. Let's study all their characteristics and features. We will also analyze in detail their composition, nutritional energy values, and, for a snack, we will study the correct combination of food products. Well, let's get started...

The main task is to ensure that your daily diet became full-fledged, harmonious and balanced. Naturally, this is not the most exciting activity - scrupulously counting how much and what you need to eat, nevertheless - urgently needed. But eating at random is a sure way to failure in training!

All products can be divided into six main groups…

Main food groups:

1a) milk, 1b) cheeses and 1c) dairy products - 1d) kefir, 1e) cottage cheese, etc.;

2a) meat, 2b) poultry, 2c) fish, 2d) eggs and 2e) products made from them;

3a) flour, 3b) bakery products, 3c) cereals, 3d) sugar, 3e) pasta and 3f) confectionery, 3g) potatoes;

4a) butter, 4b) lard, 4c) bacon, 4d) various fats;

5) vegetables;

6) fruits.

How valuable certain food products? We have already partially answered this difficult question in our previous articles in this section, when we looked at the main components of food.

Products of the 1st and 2nd groups - basic sources real animal proteins. For example, milk combines proteins, easily digestible fats, various vitamins, as well as some minerals: 100 g of the product contains approximately 3 g of protein, 3.2-3.5 g of fat, a mass of easily digestible compounds of substances such as calcium and phosphorus , and, of course, vitamins A, D and B2. An interesting fact: sour milk is no worse in its properties than fresh milk.

Squirrels fish are digested and assimilated more easily than meat, and the nutritional value of fish is not inferior to meat. The importance of fish in an athlete’s diet lies in the fact that most of its types are low in fat: cod has 0.5 percent, pike perch - 1, and carp - 3.5. Fish is on the menu of even top bodybuilders for these two reasons.

Value eggs is that they contain a complete set of amino acids that our body needs, as well as: a) fats, b) phosphorus, c) iron, d) calcium, e) vitamins A and D

Sugar, cereals, flour, pasta, potatoes, bread and others third group products - important suppliers of calories; Sugar is a pure carbohydrate, and its only value is that it is a source of energy. Other products in this group are a large collection of different substances. Thus, bread contains from 4.6 to 7 percent proteins, and although they are not considered complete, nevertheless combining with: a) animal, b) plant and c) milk proteins significantly increase their value. And bread made from so-called coarse flour is an inexhaustible source of vitamins (mainly group B), as well as mineral salts.

Fourth group - Fats - these are real batteries energy. This is their main biological value. In terms of calorie content, 25 g of fat is equivalent to: a) 100 g of bread, b) 185 g of meat, c) 310 g of milk or d) 700 g of cabbage. Fats contain many vitamins necessary for the body, especially A and D. The maximum amount of which is found in fish oil and liver, as well as in marine animals. Vegetable oils are rich in vitamin E.

Vegetables are also good for this: combination with them better absorbed meat and fish dishes. Therefore, we strongly recommend vegetable side dishes for meat and fish, and a wide variety of them. And before eating it is useful to eat a salad or vinaigrette.

Proper food combination:

In your dietIn addition to the required amount of 1) proteins, 2) fats and 3) carbohydrates, you must also include products with a high content of calcium salt: a) milk, b) cheese, c) cottage cheese, d) sour cream, e) eggs, and f ) cabbage, g) apricots, h) prunes, i) walnuts.

And:

1. phosphorus:  a) milk and b) dairy products, c) eggs, d) liver, e) fish meat, f) legumes, g) buckwheat and oatmeal, h) bread;
2. iron: a) meat, b) liver, c) legumes, d) wheat and rye flour, e) apples, f) plums and peaches;
3. magnesium: a) bread, b) cereals and c) legumes.

Wherein calcium And phosphorus most optimal combine in relation to 1:1,5. This proportional combination of these elements is the most correct for absorption by the body...