Sports nutrition is a very important part of athletes. training regiment. Unfortunately, most athletes, especially young athletes, say quantity is the answer to improving performance. So many athletes are investing in training by increasing the number of calories (many are unhealthy) while pointing to their performance and long-term health (increasing their fat mass).
True, if an athlete is training, you need extra calories to facilitate the effects of training. However, most athletes go beyond their calories and consume too much calories. Athletes often eat foods from unhealthy sources such as fast food or high calories from protein supplements, shakes, pills and / or sticks. Athletes are consumed by these extra calories, they think that added fuel increases strength and generates weight gain. Much of these extra calories are converted to fat, and are not productive. Regardless of the form in which food / substrate intake is, if the calories exceed the amount actually required by the body, these calories are converted into triglycerides in the liver and stored as fat. The storage of a non-productive mass will take away athletic performance (especially hockey, basketball, volleyball, track and soccer's many positions) by reducing fatigue and accelerating acceleration / explosion.
In the sporting community, over the years, there was talk of how much nutrition supplements are needed to increase athletic performance. In overwashingly, the answer continues to return as NOT to anything. As sports nutrition is a comprehensive and complex field of study, and because it goes beyond the scope of the program, I will only find very simple nutrition guidelines. These recommendations are not sufficient to complement the conditioner program.
Since my career is working in cardiology as a therapist and lifestyle counselor, I recommend eating for your health !!! Heart disease is a condition that begins in early childhood, primarily because children learn about sitting lifestyle and bad eating habits. Young people's access to sports is all-important, very positive. The last thing parents have to do is to teach and strengthen bad dietary habits simply because they give a false impression that a high calorie diet that usually has a higher fat content helps improve sports performance. The peak of human performance is the athletic competition. Keep in mind that if you eat for optimal health, you can achieve optimal human performance in the hockey season and the LIFE STEP.
Food outflow falls into three general categories; macro elements – carbohydrates, proteins and fats; micronutrients – vitamins, minerals and water.
Macro Elements Carbohydrate, Protein and Fat
Carbohydrates can be classified into three categories: monosaccharides, oligosaccharides and polysaccharides. Carbohydrates make up most of our diets and the main energy heater used by the body. In addition to the main sources of energy, carbohydrates also function as protein proteins, metabolic primers, and nourish the central nervous system. Carbohydrates are stored in the body as blood glucose levels (15-30g), liver (90-100g) and musclegic (325g). In sports such as hockey where an athlete is extremely intense and very energetic, nearly 100 percent of his energy comes from carbohydrates and 30 to 40 percent of blood sugar.
Most diets appear in the form of carbohydrates (60%), where the boss comes in the complex version. In the complicated form, the fiber part has not been removed, has many health benefits and improved blood sugar control. For an athlete to eat a simple sugar (candy, juice, soda) 30 minutes before an event, it can hinder athletic performance by dramatically reducing blood glucose levels and storing glycogen. Water is the primary revenue right before the start of the event.
During the game, water is the most necessary supplement. Dehydration will soon release the power, and the space and athlete may be compromised by heat injury. Certain carbohydrate drinks are offered for highly intensive (hockey, football or football) or long-distance (marathon) athletic competitions. The amount of sugar concentration is controversial. Higher concentrations may result in lower osmolality (water absorption rate), resulting in dehydration, convulsions and diarrhea. The timing of swallowing and the concentration of the solution are key to the benefits. After the first 30-minute activity, a 50% concentration (70 g / 140 ml) and a 5% solution (24 g / 8 oz) are recommended at 30 minute intervals. Cold water is the best for children less than or even an hour in real time.
Following exercise or play, the athlete should consume a simpler yet healthy carbohydrate after 2 hours of completion. A drink like orange juice provides glycogen storage, electrolytes (potassium and calcium) and liquids. Sporty drinks are not necessary and the soda offers almost no benefits. Keep in mind that caffeine is a diuretic and is found in most refreshing drinks. This increases dehydration and contributes to early fatigue. This is very important for weekend races when there are a lot of games in a very short time – two more games per day.
Fat is divided into two large groups, designed and unsaturated. The unsaturated fats are individually unsaturated and are multiply unsaturated. Fats serve a number of important functions in the body. Like carbohydrates, fats are also protein-stained. Fat also requires organ protection, vitamin absorption, vitamin D synthesis, adrenal hormones such as estrogen, androgen, and progesterone production that are responsible for male and female secondary sexual characteristics. Fats also play a role in the formation of bile in the form of fat loss, cold, thermal regulation of the nerve and other cell membranes and blood clotting. In addition to linolenic acid, essential fatty acid (ie, it can be consumed in the diet because it can not be produced in the body) can produce all the cellular function and all the fat needed for life by consuming small amounts in the diet. Typical American diet contains 45% fat, mostly in the form of saturated fat. Unfortunately, for obesity, II. It leads to type of diabetes, high blood pressure, high cholesterol, some cancer, coronary heart disease and deteriorated human and athletic performance. The American Heart Association recommends up to 30% of daily calories; but for athletes like ice hockey players who require a very lean body 20% is ideal.
Proteins consist of amino acid chains. They are well known for improving muscle builders and tissues. Proteins also act as enzymes to help accelerate chemical reactions, plasma protein coagulation, and hemoglobin to oxygen transport. The protein allows actin and myzin to move around with muscle contraction. The protein can be used for energy, especially in the absence of adequate carbohydrates and moderate intestinal function. Most, if not all, people get more than enough protein in their diet. Therefore, supplementing the protein is not always necessary. Not only does it take more protein to consume if non-addiction and addiction that develops or play a high-intensity sport results in an increase in fat by consuming extra calories. It can injure injuries, most of the high-quality protein becomes animal products. These products contain a large amount of saturated fat.
Proteins chosen must have a wide variety of sources, especially plants. Generally, men should have about 8 grams / kg body weight. (Simply divide your body weight by 2.2 kg per kilogram), women need 9 g / kg. According to some researchers, protein in certain athletes, especially in high-intensity athletes, such as weight lifting, may increase the recommended dose to as much as 1.2-2.0 g / kg body weight. However, since most Americans already consume more than the RDA suggests, the need for accessories is still low. If extra protein is needed, egg protein will put the list of high-quality, low-fat nutritional supplements. According to a recent Canadian research paper, the organization only synthesizes 20 g of protein per hour and maintains this level for only 4 hours. The best source of protein was lean milk. That is why I suggest athletes drink 4, 12oz milk glass for four hours.
Summary of Macronutrients
When glycogen stocks are exhausted, tiredness and technique and performance suffers. With a balanced diet and training, glycogen stores can grow 3 times. Even this increase, the muscles do not have the luxury of borrowing glycogen from non-participating muscles. Only the liver is able to sacrifice the glycogen stores, which also have limited storage. This can quickly exhaust itself and limit the athlete with high intensity or longer duration. However, stored fat in the body contains more than twice as much caloric value as stored carbohydrates and can be mobilized in other areas. When an athlete is specifically designed for sports, their body learns to become more effective in maintaining glycogen by tapping calorie-density fat stores. The more the athlete, the faster and more efficient the transition. It does not seem to contradict my former tyrannical claim, there is no need for extra fats. 1 pound of fat can provide enough energy for a 35-mile walk. Fat storage facilities that are already well-suited for slim athletes are enough to maintain him at high energy needs.
Vitamins and minerals are not considered energy sources. Vitamins play an important role in metabolic reactions, promoting the release of energy and are important in bone and teeth synthesis. Vitamins can be used in the body several times, so the need for supplementation does not exist.
Minerals 22 consist mainly of metallic elements (about 4% body mass). The minerals regulate many functions in the body: metabolism, anabolism, catabolism, structural (bones and teeth), cellular activity and nerve pulses (sodium, calcium, potassium and magnesium). Normally, a well-balanced diet provides the RDA for minerals. For prolonged or high intensity activity, athletes may lose 1-5 kg (3-12 pounds) of water due to sweating. This may lead to loss of mineral salts, especially sodium and potassium chloride. This loss in water and electrolytes will adversely affect thermal stress and make exercise difficult and may result in severe malfunctions in thermal cracks, heat cracking or heat stroke.
Water accounts for 40-60% of body weight. The water components account for 65-75% of the weight of the muscle and less than 25% of the weight of the fat. Despite the fact that water does not contribute to the nutritional value of foods, it is the transport of whole nutrients, vitamins and minerals in the body. The two main water bodies of the body are intracellular and extracellular fluid. These fluids serve as the carrier and active nutrient of the body by delivering essential nutrients and gases to the cell while removing all waste by-products. Each day a seated person needs 2.5 liters of water. This need for water should be used for liquids, foods and metabolism.
For athletes in an event the main purpose of water is to lose sweat. Water exchange allows the body thermostat to operate. By maintaining hydration, athletes are better able to perform and avoid the dangerous effects of increased body weight, which can lead to premature fatigue. The body redirects blood to the skin and leaves the working muscles – this results in a dramatic decrease in athlete's performance.
It is recommended to absorb water 10 to 20 minutes before the athletic event 400-600 ml. During the event 250 ml is recommended every 10 to 15 minutes. Athletes are able to loosen up to 2 liters of water per sweat while only 800 ml / hour are absorbed. It is very important to watch an athlete in the warm, humid weather. Young athletes have immature thermal regulators and therefore do not tolerate heat. Keeps children well hydrated and under continuous supervision and supervision.
Most nutrition needs can be met through a balanced diet. Even with all sports nutrition research, athletes continue to buy into the fast cash system, claiming athletic perfection is unavailable if their product is not used. This is simply not true and does not support current research.
Pre-game / practical meals are just as important as any other discussed topic. But again, there is no special plan or super diet food. Hockey players are physically challenged every time they are on ice; and therefore a healthy carbohydrate diet must be a daily fire.
On the day of the game, the heavy meal is approx. 3-6 hours before the playing time. This should be filled with foods such as whole grain pasta, vegetables, skimmed milk, whole grain bread and fruit or fruit juice. If the heavy food is consumed 4 hours before the game, we recommend lighter snacks, such as fruit juice or yogurt, 2-3 hours before the play time. Remember, there is no simple carbohydrate 30 minutes – 1 hour before the game – just the water!
High fat and protein foods actually inhibit performance (steaks, other meats and fast foods). These foods are consumed more slowly (they consume less energy because undigested food can not contribute), it requires more energy for digestion (energy withdrawal in the game), increases metabolism (requires that the body is more difficult to cool) the athlete itself is a high risk temperature, high humidity conditions) and take water tanks – added to heat stress (degradation of the amino acid by-products (protein) requires water to urinate).
Preparatory meals can not remedy deficiencies that are not satisfying in weeks for weeks. Healthy nutrition prevents deficiencies that can inhibit performance.