Protein diet for athletes
Why do we need protein?
Proteins necessary for our body and especially the important role of this element becomes the case that people active in sports.
Protein includes essential amino acids, some of which are not synthesized in our body. Protein food provides a boost of energy (the combustion of 1 g of protein is about 4 kcal).
Protein is present in the composition of enzymes, skeletal muscle, hormones, i.e., not eating the right amount protein food to build muscle will fail.
With active exercises normal consumption of protein increases in 2-3 times (the physiological rate is 1 g/1 kg of body weight). Athletes ideal following a range of protein products:
• Fish and seafood
• Milk and dairy products (kefir, yogurt, cottage cheese, sour cream, etc.)
• Protein shakes
you need to Eat small frequent meals. In addition to protein in the diet should contain vitamins, minerals, complex and simple carbohydrates, enzymes, healthy fats, quality still water.
Diet number 1
the Breakfast Options:
• Bananas (2 PCs.), cheese with sour cream – 200 g, tea with milk
• toasted corn bread (3 pieces), berries (200 g), cheese – 50 g, tea with honey
• a Protein shake and a serving of berries
• Portion of porridge, boiled meat (100 g), Apple, tea.
• Toast with natural butter
• Granola with milk and berries (100-200 g)
• 30-50 grams of raw unsalted nuts.
• up To 100 g low-fat cheese and rye bread
• Yogurt and 30-40 g chocolate
Options for lunch:
• Meat, grilled (200 g), porridge with butter (200 g), vegetable salad, a decoction of rose hips
• Soup (vegetable, chicken, beef, fish), boiled meat (100 g), wholegrain bread, vegetable salad and tea
• Beef, chicken or fish (150 g), vegetable mix (200-300 g), baked potatoes, tomato juice
• Scrambled eggs, vegetable salad, corn bread and tea
a snack before sleep:
Diet No. 2
• Breakfast: boiled eggs (2 pieces), oatmeal, cottage cheese, orange juice
• lunch: fruit and cheese
• Lunch: 200 g boiled chicken and rice porridge, vegetables, broth hips
• Snack: any fruit or berries
• Dinner: low fat fish stews, vegetable side dish, cooked in vegetable oil, fruits
• Before bedtime: milk drink
High rate of protein creates an additional burden on the digestive organs. It is not necessary to use a diet with insufficient function of the kidneys and gastrointestinal tract. Contraindications are diseases such as chronic pancreatitis, irritable bowel syndrome, colitis, goiter, gout.
Protein diet provides good results for athletes as practice shows, protein feeding leads to a steady increase in muscle mass.