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One of the main tasks for every runner is to properly organize their diet, which will serve as the basis for the health and performance of the body. It should consist of natural products and include a lot of vegetables and fruits. However, the following sports supplements are guaranteed to complete your diet and improve your performance!

Creatine

Creatine is commonly taken to increase the strength and power of athletes. Many studies have confirmed that it increases muscle reserves of creatine phosphate - one of the main sources of energy for the development of maximum power, which leads to an increase in strength during appropriate training.

Creatine may also be useful for long-distance runners for two reasons. Firstly, during the preparation period, athletes conduct speed-strength training, so why not make them more effective? And secondly, creatine is used to improve performance in interval training, which is an integral part of preparing a long-distance runner.

Some runners fear that taking creatine will lead to muscle growth and subsequent slowdown. However, if you run often enough and a lot, then due to the effect of skill interference (the transfer of already developed skills to a newly formed action, leading to difficulties in mastering a new skill), this will not happen.

Fish fat

One of the most common deficiencies in anyone's diet is a lack of polyunsaturated fats such as omega-3s. Only a few foods - certain types of fish, flaxseed oil, walnuts - contain significant amounts of omega-3s. These fats are necessary for the normal functioning of the nervous and immune systems, vascular health, and much more.

If you regularly consume foods high in polyunsaturated fats, then you do not need additional omega-3 supplements, but if this is not the case, then you should definitely add fish oil to your diet. Fish oils and flaxseed oils are excellent sources of omega-3s, but fish oils also contain two specific fatty acids, eicosapentaenoic (EPA) and docosahexaenoic (DHA), which, by the way, are not found in flaxseed oil.

Iron

The recommended daily intake of iron is 10 mg per day for men and 15 mg for premenopausal women. This is because during menstruation, women lose iron and need to make up for their loss. As the iron plays important role in the formation of red blood cells, its deficiency often leads to anemia and is characterized by constant fatigue.

Some evidence suggests that anemia is more common in endurance athletes (especially runners). It can be caused by iron loss that occurs as a result of sweating and other processes associated with exercise.

In most cases, iron deficiency is easily avoided by eating foods such as tuna, chicken, and beef, but sometimes it is necessary additional reception, which should be exercised only under the supervision of a physician, since high levels of iron are toxic to the body.

Multivitamins and Minerals

Complexes containing vitamins and minerals are usually recommended to provide the body with the necessary dose of nutrients. They are sold in any pharmacy without a prescription, but you should be careful when taking them, as an overdose of one or more vitamins (minerals) can lead to negative consequences for your body. Also, do not take supplements that contain more than 200% of the recommended daily allowance for a single nutrient.

What are multivitamins? In fact, these are extracts from real products and / or vitamins (minerals), and not just a set of individual elements that our body perceives as foreign chemicals.

Be sure to pay attention to which enzymes are present in the complex, as they help the body to better absorb vitamins and minerals. It should be remembered that multivitamins are best consumed during or after meals - this contributes to their better absorption.

Whey Protein

Whey protein is an effective and versatile source of high quality protein, protein fractions and amino acids. It is not a required supplement, but many runners include it in their diet to meet their protein needs. Whey protein is most commonly used in shake form (milk or water), but it can also be added to food (such as oatmeal) to make it more nutritious.

The best time to take protein is right after a run when your body is in dire need of protein for muscle recovery.

Based on site materials running.competitor.com

For some people, running is about maintaining physical form, others are engaged in it purely professionally, others, in turn, with the help of physical exertion, try to throw off excess weight to be in the summer best form to the envy of others.

In any case, running only benefits the body, but only if you follow all the rules of nutrition.

If you don't use the right amount food, the body will be depleted, and this is already very bad for health. So main goal nutrition for runners is maintenance required amount energy substrates in muscles. It absolutely does not matter for what purpose the decision was made to start running. The main thing is to properly organize nutrition for classes.

To begin with, consider nutrition for people who run to lose weight. The first rule is not to eat before a workout. Food should be taken 2-2.5 hours before training. About half an hour before class, you can eat yogurt or a fresh salad. After a run, it is also not advised to lean on food. It is necessary to arrange a light snack an hour after the end of the run. The best choice become stewed vegetables. Their body absorbs better than fresh ones. If you want to lose weight, then in the daily diet, the calorie content should not exceed 1400 Kcal.

Jogging promotes muscle growth. For this, the human body needs proteins. As for simple carbohydrates, their amount must be minimized, as the body will use them instead of fat. If we talk about complex carbohydrates, then greens, cereal or fruits will be the best options.

When calculating the diet, you need to take into account that KBZhU (calories, proteins, fats, carbohydrates) must be multiplied by the desired weight, and not by the real one.

Now let's move on to nutrition for those who just love to keep fit and want to eat right for the best training effect.

Nutrition before running

Proper nutrition before a run is 50% of success, because it is very important not to overeat before a workout, otherwise there will be a lot of heaviness in the stomach, which will not allow you to give even half the effort. But you can’t not eat either, so a proper breakfast is the foundation of a good workout.

If you have a lot of experience in running training, it is recommended to start training immediately after you wake up. In this case, breakfast should consist of proteins that can be found in the usual products for all or in sports nutrition. The ideal dose of protein at the first meal should not exceed an average of 0.6 grams per kilogram of body weight. Beta-alanine and arginine are also wonderfully beneficial. Which affect blood circulation in the muscles and increase the chapel of fatigue.

In the event that you are not a professional runner, then a protein breakfast in combination with vitamin-minerals will be absolutely enough for a run that will definitely only benefit the body. But still, carbohydrates remain the main engine of activity, which should be taken half an hour before training. Carbohydrates are essential for all types of runners, from weight loss runs to professional runners.

It is worth considering the fact that simple carbohydrates will not give you the desired effect, but they can easily harm the body. Thus, you need to prepare a mixture of juice, food water and sweeteners. Alternatively, you can still eat foods that have rich carbohydrate reserves.

These include:

grapes (grape juice);
sugar, citrus fruits, dried fruits, jam, honey;
cream, kefir, milk;
bread, pasta (from durum wheat);
cereals: buckwheat, barley, oatmeal.

But do not forget about the products that are strictly prohibited in the diet before running. For example, when a person runs in order to lose a couple of kilograms, then eating should be 1.5 hours before class.

potatoes;
fatty meat;
fried foods;
mushrooms;

Also, in order to protect the kidneys, blood vessels and heart from unnecessary stress, it is necessary to avoid drinking a lot of liquid before jogging. For example, such as sparkling water. An excellent substitute would be a gainer or sweet tea.

In order to avoid problems with preparing food before training, you can use sports nutrition, which is offered by many well-known companies. With the help of sports nutrition, you can greatly save the time that is spent on preparing dishes with certain proportions.

Runners should not forget this important aspect like fluid balance in the body. It must be understood that the skin is cooled by the evaporation of moisture from the surface of the body. When the body fights heat and dehydration, human bodies react to it differently. This is because each of us has different physiological and physical characteristics.

There are no specific norms for water consumption while running. The right amount for you depends on the following factors:

genetics (the body of each person secretes different amount sweat);
physical form (the better your physical condition, the faster the loss of fluid will occur);
physical activity (sweat production also depends on the build-up physical activity);
body size (the greater the weight of the athlete, the more he sweats).

After we have decided on the amount of liquid, it remains to understand what exactly you need to drink. Not everyone likes to drink water, so today there is a large selection of sports drinks. They come in a variety of flavors and are usually in tablet or powder form. Sports drinks will not add energy to the body, but from extreme heat save for sure.

If you do not quite trust such products, then you can prepare a similar drink yourself. To do this, dilute a glass of orange juice in 250 ml of water. Such a liquid has the same amount of carbohydrates as the purchased “energy drinks”.

Nutrition after running

Post-workout nutrition is designed to restore carbohydrate stores in the body. This is due to the fact that for an hour after running, the body tries to replenish the reserves of a substance such as glycogen. This substance is wasted during jogging.

Immediately after the workout, eating is strictly prohibited, because activity digestive system is significantly reduced. In order to reduce the feeling of hunger and thirst, you need to drink about 300 ml of natural juice. Such nectars are perfect: apple, tomato and orange.

After half an hour after training, you can start eating. It is best if it is oatmeal, semolina or wheat porridge with honey, as they contain the ideal ratio of protein and carbohydrates.

For runners who prefer sports nutrition, it is recommended to replace the juice with a complex containing amino acids. This will help rid you of thirst and restore the right amount of carbohydrate stores in the body. After half an hour, you need to drink 0.5 liters of the antioxidant complex. It will help restore muscle activity. After an hour has passed after the end of the workout, it's time to replenish the body with carbohydrates and proteins. To do this, you can eat bars, dry mixes or protein shakes.

In the event that your training takes place in evening time, be sure to have dinner one and a half to two hours before jogging. From your diet should be excluded:

fried food;
cereals and legumes;
fat meat;
flour products.

Be sure to remember that the distribution of nutrition during running training is not only the key to a successful session, but also maximum benefit for the body. Unfortunately, not every person involved in sports understands how much harm training can bring to health with improper nutrition.

Do right choice, make the necessary diet for healthy eating and forward for new achievements in sports!

Protein is widely used for weight gain in weightlifting, but it can also improve the performance of track and field athletes. Taking protein supplements increases endurance, which is a key factor in cyclic sports (cycling, running, swimming, etc.).

During training and competition, professional athletes use protein to speed up muscle recovery and normalize body weight. daily requirement in protein, as well as in other nutrients, for the British team Team Sky is determined by nutritionist James Morton. Carbohydrate supplements change depending on the intensity and duration of the competition, the need for protein remains constant - its dose is the same throughout all stages of the cycling race. It is important to replenish the need for proteins in a timely manner so that the synthesis of essential amino acids in muscle tissue does not stop.

There are thousands of different protein compounds and amino acids in the human body, each of which is responsible for the functioning of the body, promoting health and performing daily tasks. For example, proteins contained in muscles, ligaments and bones are also responsible for the stability of the hormonal background and the functioning of the entire musculoskeletal system.

Comparing the daily amount of protein ordinary person and professional athlete:

per day as usual healthy person 1.4-1.8 g of pure protein per 1 kg of body weight is required. With an average weight for men of 75 kg, it is necessary to consume 105-135 g of protein per day. This amount can actually be obtained from protein-rich foods (chicken breast, rabbit meat, eggs, dairy products, soy and legumes).

A professional athlete with the same weight (75 kg) needs up to 2.5 g of protein per 1 kg of body weight, i.e. up to 187.5 g of pure protein per day. Getting this amount of protein from a regular diet is almost impossible. In addition, athletes need to control the percentage of body fat, i.e. they cannot eat uncontrollably.

When preparing for a competition, athletes minimize their intake of fatty foods. The optimal source of protein without the risk of gaining excess fat is the intake of protein shakes (and).

During a marathon or cycling race, nutritionists and team coaches monitor the weight of the athlete, weighing him before and after the competition. To maintain normal mass and restore muscle in a timely manner, nutritionist James Morton recommends taking SiS WHEY20 protein gels during snacks. A balanced portion of nutrients closes the carbohydrate window and promotes accelerated recovery of muscle tissue.

Sports nutrition for athletes

Every extra gram of fat on an athlete's body is a decrease in speed and endurance. Cyclic sports require strength, strong muscles and lightness, overweight negates all training. Before especially important competitions, athletes practice “drying” and a strict diet, focusing on proteins and long-acting carbohydrates.

According to the latest research in the field of sports nutrition, it is recommended to take carbohydrates along with protein during “refueling” in order to reverse protein degradation in the athlete’s muscles (its destruction occurs during prolonged and intense exercise).

How to take a protein supplement while resting

While the athlete is resting, his muscles are recovering. To speed up the recovery process and ensure a stable supply of essential amino acids, a daily portion of protein is required: 20-30 g of high-quality protein every 4 hours.

When choosing protein supplements, give preference to natural and easily digestible products. The more amino acids and vitamins they contain, the more useful they are for the body.

Athlete nutrition

(comp. Louise Burke, Ron Maughan)

* * *

“All athletes can benefit from good nutritional choices that promote consistent training, improved performance during competition, and help maintain good health.

The choice of food can be very different in different countries and in different communities, but the foundation of good nutrition remains the same: a wide variety of healthy and wholesome foods, eaten in appropriate amounts, should form the staple nutrition of every athlete.

The IAAF is dedicated to helping athletes around the world improve their performance, their health and their personal goals. This brochure is part of that calling.”

Lamine Diack, IAAF President

The Coca-Cola Company, through the POVERADE brand, has established a very successful partnership with the International Association of Athletics Federations (IAAF). This partnership has resulted in this brochure, which we hope will provide you with practical information.

We are very happy to support athletes in achieving their personal goals. One way is the POVERADE sports drink. It was designed to help athletes perform at their best. in the best way, thanks to its composition, which can help delay the onset of fatigue during exercise and prevent dehydration.

This brochure recognizes the importance of nutrition as a critical part of athletic performance and we hope you find this information helpful.

Mukhtar Kent, Chairman of the Board and CEO of The Coca-Cola Company

Benefits of good nutrition

Well-chosen nutrition offers many benefits to all athletes regardless of gender, age or level of competition:

Optimal Benefit from a Workout Program

Accelerated recovery during and between workouts and competitions

Achieve and maintain ideal body weight and fitness

Reducing the risk of injury and disease

Confidence in good preparation for the competition

High performance stability

Enjoyment of food and various activities involving food

Despite these benefits, many athletes fail to provide proper nutrition. Common problems and difficulties include:

Poor knowledge of food and drink and poor culinary skills

Poor choices when shopping for groceries or eating out in public

Poor or outdated knowledge of sports nutrition

Not enough money

Stressful lifestyle leading to lack of time to obtain or digest appropriate foods

Poor selection of food and drinks

Frequent trips

Misuse food additives and sports nutrition

The information contained in this booklet is intended to provide coaches and athletes with the latest in sports nutrition. While there is no such thing as a magic diet or food, there are many ways good food and beverages enable athletes at all levels to meet their training and competition goals. It makes no sense to train hard and ignore the benefits that come with choosing. proper nutrition.

The Nutrition for Athletes brochure was developed as a follow-up to the 2007 IAAF Conference on Nutrition for Athletes and updated in 2011. We are grateful and grateful to the conference participants for their expert scientific contribution in the contents of this brochure.

This booklet was prepared for the IAAF Medical and Anti-Doping Commission by Professor Louise Burke (Australia) and Professor Ron Maughan (UK)

We thank all participants international conference Acknowledgments from the IAAF for contributions and comments in the preparation of this booklet.

Main questions

When very talented and well-trained athletes with a high degree motivations encountered during competition, the difference between winning and losing is very small. A huge difference can be revealed by paying attention to the details. Nutrition affects performance and how we eat and drink affects how we train and whether we can perform at the highest level. All athletes need to be aware of their personal nutritional needs and how they can choose a nutritional strategy to achieve their goals.

Athletics covers a wide range of sports that require the use of different techniques, strength, power, speed and endurance. Each athlete is different, and there is no one type of nutrition that meets the needs of all athletes at all times. Individual needs also change during the season, and athletes need to adapt flexibly to them.

Nutrition can have the biggest impact on training, and good nutrition can help support consistent, intense training while reducing the risk of illness or injury. Choosing the right nutrition can also improve adaptation to the training stimulus.

Getting the right amount of energy to stay healthy and perform well is the foundation. Consumption too a large number energy increases body fat; if too little energy is consumed, the result drops, injuries and illnesses occur more often.

Carbohydrates provide fuel for the muscles and brain to deal with the stress of training and competition.

Athletes need to know what nutrition they need to choose to meet their carbohydrate needs, how much to eat and when to eat.

Protein-rich foods are important for building and repairing muscles, but a varied diet containing everyday foods provides more than enough protein. When it comes to protein, the time it takes to digest in relation to training and competition is important, and eating a small amount of protein shortly after a workout can help speed up muscle adaptation. A well-chosen vegetarian diet can meet your protein needs.

A varied diet that provides energy also needs more is based on a choice of good nutrition, including vegetables, fruits, legumes, beans, grains, lean meats, fish and dairy products, which should provide adequate intake of all essential vitamins and minerals. Excluding any of these food groups increases the risk of deficiency important elements nutrition and means that you need to choose your food more carefully.

Maintaining fluid balance is important for performance. Fluid intake before, during (where appropriate) and after training and competition is important especially in hot climates and high altitudes. With a large loss of fluid during sweating, food and drinks should also contain enough salt to replace the salt lost through sweat.

All athletes are warned against the misuse of nutritional supplements, and young athletes are actively discouraged from taking nutritional supplements.

This booklet contains information that will help the athlete, competing at any level, obtain information about nutrition in order to achieve their goal in different situations. This booklet attempts to provide practical information that will be useful to serious athletes, but is not a substitute for obtaining qualified advice from a qualified professional.

Part 1: General principles: the purpose of nutrition and its strategy

All athletes are different. Not only do they have different energy and nutrient requirements, depending on body weight and physical condition, as well as on the type and training load, and, in addition, on the individual physiological and biochemical characteristics that shape their nutrient requirements. Each athlete should prioritize their nutritional goals in terms of energy requirements, protein, carbohydrates, fats, and all vitamins and minerals that are important for health and performance.

Athletes also like to choose different foods based in part on their culture and lifestyle, but perhaps more on personal taste preference. Once the nutritional goals have been set, each athlete must determine their nutritional strategy to ensure they eat the right food in the right amounts at the right time.

Athletics is the "queen" of sports, combining such disciplines as walking, running, jumping (long, high, triple, pole vault), throwing (discus, javelin, hammer and shot put) and athletics all-around.

The highest achievements of athletes depend on the ability of the body to provide energy for performing exercises of varying intensity and duration. Understanding the mechanism of anaerobic and aerobic load by a sports nutritionist will allow him to give appropriate nutritional recommendations to athletes that will satisfy their physiological needs.

The main nutritional issues that are usually discussed as the most relevant:

adequate intake of energy and nutrients;
body weight and composition;
food before and during the competition;
recovery after training sessions and competitions;
hydration.

Adequate energy and nutrient intake

In athletes, the need for energy depends on age, gender, discipline, intensity and frequency of training sessions. Athletes may have problems with fatigue and need nutritional advice to rule out medical causes of these problems.

Very often in sports it is not only fitness and skill that decides, but the ability to properly nourish your body, which is subjected to powerful loads.

Evaluation of nutrition often reveals an underestimation of energy requirements for the level of training in a given discipline. Inadequate calorie intake, as well as athlete fatigue and drowsiness, can be caused by insufficient carbohydrate intake. A study of nutrient intake shows that very often athletes' diets contain less than recommended carbohydrates. 7-10 g per kg of body weight.

Mass and composition of the body

For some athletes, reduced energy intake is associated with a desire to reduce body mass and fat in order to improve performance. Although low body weight and/or low body fat may improve performance, many athletes have misconceptions about ideal body weight and body composition, especially female runners. In fact, there is considerable variation in body weight and body fat among athletes in any sport. Data were presented on 70 elite female runners and determined to have an average body fat of 16.8% (with a range of 6-35.8%). One of the thinnest female athletes, with a body fat of 6%, set several national records in running, including the best time in the world for a marathon, and the athlete with the most high level body fat (35.8%) had the world's best marathon time.

Diversity in body composition may reflect an individual's natural mass, heredity, and the effects of diet and exercise. Many athletes consider the minimum mass as optimal. This threatens the development of the female athlete triad. Men are also concerned about body weight, which affects their diet and energy intake. Many are interested in building muscle mass and reducing fat stores. They often rely on popular magazines and the internet for information on nutrition, which usually recommend the use of sports supplements and medications.

Meals before and during the competition

While athletes understand the importance of a well-planned program to achieve top performance in competition, many of them lack the knowledge and

skills needed to develop a nutrition plan. Athletes' food choices before and during an event are influenced by many factors.

During the competitive season, athletes often move from place to place. While some coaches plan meals for the team on the road, others leave the problem up to the athletes, who are likely to be nutritionally incompetent. If sports dietitians are not available to accompany the team, they should brief the athletes on nutrition along the way.

Many athletes have a limited budget for food and try to save money and time by eating at fast food restaurants. Although the food in these restaurants is affordable, it is high in fat, which can lead to inadequate carbohydrate intake before a competition.

Athletes can participate in many types of competitions for several hours. While some perform in one form, others - in four. The exceptions are the men's decathlon, which lasts two days, and the women's heptathlon, which lasts more than two days.

While pre- and intra-competition nutrition guides focus on high-carbohydrate, low-fat foods, athletes face many other challenges during this time that they need to overcome.

For example, during one day, the athlete participated in the 100-meter hurdles, 400-meter and 1600-meter relay, and the breaks between events were from 20 minutes to 1 hour. Because of the stress before the competition, she was not able to tightly breakfast, during the 20-minute break she drank only sports drinks, and during the longer break (up to 1 hour) she ate 4-6 crackers or 1/2 banana and drank sports drinks.

Athletes during the meetings feel hungry, but they are very nervous and therefore cannot eat. The only way to reduce the feeling of hunger is to have a hearty lunch the night before the meeting, and the food should be high in carbohydrates, and a light snack before bedtime.

Recovery after training and competition

Active athletes are increasingly convinced of the benefits of post-workout carbohydrates for replenishing glycogen stores and fueling up for training sessions or competition the next day. However, some of them refuse to consume carbohydrates for recovery, while others do not know how to plan their time and meals, and they should be advised to carry bags of high-carb foods - fruits, fruit juices, sports drinks, cereal bars and buns in their sports bags. Recovery of muscle glycogen is especially important for athletes who train several times a day.

After exercise it is recommended to consume 1.0-1.5 g per kg of body weight of carbohydrates during the first 30 min and continue this for several hours until reaching approximately 10 g per kg of body weight. Daily carbohydrate intake should be 7-10 g per kg of body weight.

For example, an athlete with a body weight of 66 kg will require a daily portion of carbohydrates equal to 462-660 g at 66-99 g during the first 30 minutes after exercise.

An approximate snack that contains 66 g of carbohydrates:

450 ml sports drink and banana;
225 ml cranberry juice and cereal bar;
15 salted crackers and 100 ml of sweet soft drink;
225 ml of sports drink and a large bun.

Hydration

A relationship has been established between optimal performance and hydration status. Despite this, athletes often experience mild to severe dehydration. Factors that cause dehydration are usually the following:

uncontrolled training, when the athlete himself is responsible for hydration;
limited availability of fluids at the training site;
moving from a cool climate to a hotter and more humid one without enough time for acclimatization;
dehydration during the flight;
the emotional state in a competition that compels an athlete to continue exercising despite being dehydrated.

Strategies for adequate hydration include working to provide cool drinks during training sessions and allowing time for fluid intake during frequent breaks. Athletes, especially those who train in hot conditions and are chronically dehydrated, will benefit from controlling pre- and post-exercise body weight and hydrating to match fluid loss through sweat. Remember, feeling thirsty is often not an objective indicator of an athlete's adequate rehydration.

All athletes are different: their energy and nutritional requirements depend not only on body size, physical fitness and stress experienced during sports, but also on individual physiological and biochemical features. Therefore, each athlete must determine his basic nutritional needs, namely: how much energy, proteins, carbohydrates, fats, vitamins and minerals he needs to maintain health and achieve high performance.

The choice of sports nutrition also depends on national traditions and lifestyle, but most of all, perhaps, from individual preferences. After setting goals, the athlete must develop a nutrition strategy, namely when and in what quantities the right food should be taken in order to achieve their goals. The basic principles of proper nutrition are simple. The difficulty lies in the details. The experience and knowledge of professionals will help serious athletes avoid mistakes related to malnutrition. Trustworthy advice can be obtained from dietitians and sports nutritionists.