Fundamentals of sports nutrition. Principles of rational nutrition for athletes

Pshendin Anatoly Ivanovich

Food, nutrition is the basis of life

Food is the source of life and pleasure. As I.P. Pavlov noted, food personifies the life process in its entirety and represents that ancient connection that connects all living things, including humans, with the surrounding nature. By receiving food, a person not only satisfies the feeling of hunger, but also receives pleasure.

The term “nutrition” has a broad meaning: it denotes the entire sum of biological phenomena (the intake and transformation of nutrients in the body) that underlie the provision of energy and structural substances to any physiological function of the body. The problem of nutrition is currently one of the main economic and social problems facing humanity.

The science of nutrition examines many issues, of which the following are considered paramount:

what chemicals and in what quantities must be supplied to the body with food for its growth, reproduction and other vital functions;

what consequences does the absence or, on the contrary, excess of nutrients from food lead to?

what is the specific biological role of each nutrient;

what products and in what quantities are required to satisfy the body's nutritional needs.

One of the main modern concepts of nutrition is the theory of rational balanced nutrition. This theory is based on the idea of ​​the need not only to adequately supply the body with energy, but also to maintain the proportions between basic nutrients and other important nutritional elements to ensure its normal functioning. A key role in nutrition belongs to those substances that cannot be synthesized in the body from other components. These include inorganic ions and a number of organic compounds. About 24 organic compounds are essential components of the diet. These substances are called essential nutritional factors.

Human nutrition must be rational, that is, it must satisfy the energy, plastic and other needs of the body, while ensuring the necessary level of metabolism. Violation of human health and performance can be caused not only by a lack of individual essential factors, but also by their excess.

Acquaintance with the doctrine of rational nutrition should begin with an understanding of the biological functions of the main nutrients in the body.

Proteins and protein products

Proteins (proteins, from the Greek protos - first) occupy the most important place in a living organism, both in terms of content in the cell (at least 45% of dry mass) and in importance in vital processes. Proteins account for 17% of the total mass of a “standard person” (26-year-old man, weight 65 kg). Protein is an essential part of food and the basis of life.

Proteins perform important and diverse functions. Enzyme proteins, of which there are more than a thousand, play an exceptional role in the body. They accelerate biochemical reactions in the body by millions and even billions of times.

Hormone proteins, such as insulin, also have high biological activity. It is known that one gram of insulin is enough to reduce blood sugar in 125,000 rabbits.

Proteins play a structural role, participating in the construction of membranes, contractile elements of muscles, connective and bone tissue. The transport function of proteins ensures the transfer of various substances to tissues (oxygen, lipids, etc.) with the blood. The protective function of proteins of a special type (immunoglobulins) provides immunity - a way to protect the internal constancy of the body from living bodies and substances that carry signs of genetically foreign information.

If food is low in carbohydrates and fats, especially during fasting, proteins also serve as reserve nutrients and sources of energy.

Insufficiency of protein in food products is a determining factor in the development of severe health disorders: nutritional dystrophy, growth retardation, weight loss, decreased body defenses, suppression of the endocrine glands, fatty infiltration of the liver, etc. The average daily requirement for protein for the regions of our country is determined in quantity 80-100 g. Proteins consist of 20 amino acids. L-amino acids determine the nutritional and biological value of proteins.

Some amino acids cannot be synthesized in the body. They are called irreplaceable. Such amino acids must enter the body as part of food. The balance of essential amino acids is one of the main requirements for the protein component of food products.

For an adult, the following formula for the balance of essential amino acids can be adopted (number of grams per day): tryptophan - 1, leucine - 4-6, isoleucine - 3-4, threonine - 2-3, lysine - 3-5, methionine - 2- 4, phenylalanine - 2-4, valine - 3-4 (see Table 1).

The biological value of an individual protein is understood as its relative nutritional value compared to a standard protein.

The closer the amino acid composition of food proteins is to the composition of the protein in our body, the more valuable it is. From this point of view, the most valuable sources of protein are eggs, milk, and meat. Plant proteins often lack essential amino acids such as lysine, methionine and tryptophan. To obtain the optimal ratio of amino acids, it is necessary to strive for a successful combination of animal and plant products. For example: grain products and milk, meat, eggs, fish; potatoes and milk, dairy products; corn and milk, peanuts, rice; legumes and milk, rye; wheat and peanuts, yeast.

The body's need for protein depends on a number of reasons: with age it decreases, in stressful situations, regardless of age, it increases.

Two- and three-time daily training of athletes, high nervous tension during competitions, decreased activity of the immune system, unfavorable weather conditions during competitions - all this intensifies protein metabolism. At the same time, the athletes’ body’s need for protein can double the normal level.

Proteins (amino acids) are the most important component of food. It is important to know the main protein foods and their nutritional value.

Meat is a highly valuable food product, a rich source of complete animal proteins, containing all essential amino acids in significant quantities and in the most favorable ratios.

The biological value of meat is mainly judged by the quantity and quality of the proteins it contains. The richest in proteins (up to 20%) are beef, pork, as well as rabbit and poultry meat.

However, all types of meat contain a certain amount of connective tissue (tendons, membranes, joint capsules, etc.). Connective tissue proteins are represented mainly by collagen and elastin, the biological value of which is low due to an incomplete and insufficient set of essential amino acids (tryptophan is practically absent, cystine is in small quantities). On the other hand, they contain a lot of non-essential amino acid - hydroxyproline. Connective tissue proteins are poorly absorbed by the body. The average content of connective tissue proteins in meat is 12-15% of the total protein. This largely depends on the type of meat and, most importantly, from what part of the carcass it was taken. Thus, the muscles of the chest, abdominal part, neck, and limbs contain a significant amount of connective tissue, are characterized by great rigidity, and require longer cooking (prolonged cooking in order to convert collagen into the soluble compound glutin).

The fat content of meat varies widely (from 2 to 50%) and depends on the type of meat, the age of the animal or bird, and the part of the carcass. Meat fats contain mainly saturated fatty acids, which determines their high melting point and more difficult absorption by the body. Of all animal fats, pork fat has the best biological properties, since it contains a certain amount of polyunsaturated fatty acids (linoleic, linolenic and arachidonic).

The total amount of minerals in meat is about 1%. Meat contains relatively a lot of potassium (up to 350 mg per 100 g), phosphorus (about 200 mg per 100 g), magnesium (25-27 mg per 100 g). Many types of meat are rich in highly absorbable iron (up to 3 mg per 100 g). There is especially a lot of iron in the liver (in 100 g of beef liver there is about 7 mg, in pork liver - over 20 mg). Iron in meat is in a hemoglobin form that is easily absorbed by the body, which is absorbed by 30%, while iron in vegetables and fruits is absorbed by only 10%. Other minerals contained in meat are also well absorbed, which determines the high biological value of this product. Meat is the most important source of B vitamins. Veal and pork meat are especially rich in them.

Of great nutritional importance are the extractive substances contained in meat (creatine, carnosine, purine bases, etc.), which, when cooking meat, turn into a decoction and give a specific taste to the broth. These substances are strong stimulants of gastric secretion, which is why strong meat broths are used in the diet of people with reduced appetite.

Beef contains the most complete proteins, which include almost all the essential and non-essential amino acids necessary for the body.

Veal, which is more tender than beef, contains more complete proteins and is easier to digest by the body. Veal of the 1st and 2nd categories contains about 20% protein and 1-2% fat.

Pork contains less connective tissue than beef, which makes it more tender and delicate in taste. By variety, pork is divided into bacon, meat and fatty; the latter contains up to 50% fat and only 12% protein. In the nutrition of athletes, it is better to use meat pork, containing on average 14% protein and 33% fat. It is important to note that pork tenderloin contains 19% protein and 7% fat, and brisket contains 8% and 63%, respectively.

Compared to beef, lamb contains more connective tissue, so it is tougher. In terms of the chemical composition, category 2 lamb roughly corresponds to beef of the same category. However, lamb contains slightly less potassium, phosphorus and iron salts.

Horsemeat of the 2nd category is rich in complete proteins (21%), potassium and iron salts, while it contains relatively little fat (4%). In terms of biological value, horse meat proteins are not inferior to beef proteins.

Rabbit meat is an excellent dietary product, characterized by a high content of protein (21%), iron, and B vitamins. It contains sufficient quantities of potassium, phosphorus, magnesium and other minerals.

By-products are of particular value for the nutrition of athletes. Many of them are characterized by a high content of minerals, especially iron and vitamins, and are therefore recommended for people with underweight and anemia. The liver is especially rich in iron, vitamins A and B; Unlike other meat products, it contains a large amount of ascorbic acid (vitamin C). Tongue is a dietary product. It contains little connective tissue, which ensures its high digestibility. The heart is rich in mineral salts, including iron, has a low percentage of fat, and a sufficient amount of protein. Brains contain less protein (12%) and quite a lot of fat (8.6%), but they contain valuable compounds rich in phosphorus and essential unsaturated fatty acids, and this significantly increases their biological value. The lung is especially rich in iron (10%), but otherwise the nutritional value of this product is low.

Sausages are mainly prepared from beef and pork. Many of them are high-fat foods; the amount of fat in them ranges from 13.5% (dietary sausage) to 40% or more (various types of smoked and semi-smoked sausages). The latter, especially those with a high fat content, are not recommended for use in sports nutrition. Sausages and small sausages differ from sausages in that they have a more delicate consistency and lack lard. To prepare sausages and sausages of the highest grade, meat (beef, pork) of young animals is used, which is easily digested and assimilated, therefore this type of meat product is preferable to sausages.

Along with a wide range of sausage products, the industry produces pork meat products (ham, brisket, loin, ham, etc.). They are distinguished, as a rule, by a very high fat content (up to 50-60%) and therefore are not recommended for systematic consumption.

Canned meat, especially pork, is also characterized by a high fat content. Their nutritional and biological value is lower than dishes made from fresh meat, since in the process of preparing canned food such technological methods as long-term cooking at high temperatures, autoclaving, etc. are often used. Many canned foods are prepared from lower grades of meat, therefore they often contain a significant quantity of connective tissue fibers. There are fewer vitamins in canned meat than in fresh foods. However, in the absence of natural meat, canned food can be used in food, mainly for preparing first and second courses. When consuming canned meat, you must pay special attention to the timing of their production and do not use products that have expired.

Meat from chickens and broiler chickens contains more complete and better digestible proteins than beef. Chicken proteins have an optimal set of essential amino acids. The amount of fat in the meat of chickens and chickens is quite large (on average 16-18%), but this fat is easily absorbed by the body, since it includes a certain amount of unsaturated fatty acids and has a relatively low melting point. Chicken meat contains the necessary set of minerals and vitamins. Extractive substances give it a pleasant smell and taste.

Fish, along with meat, is one of the best sources of high-quality protein. Fish proteins contain all the essential amino acids necessary for the body. Unlike meat, fish proteins contain large quantities of such an important essential amino acid as methionine. The advantage of fish proteins is their low content of connective tissue formations. In addition, the connective tissue proteins of fish are represented mainly by collagen, which more easily passes into a soluble form - gelatin (glutin). Thanks to this, the fish quickly boils, its tissues become loose, easily susceptible to the action of digestive juices, which ensures more complete absorption of nutrients. Fish proteins are digestible by 93-98%, while meat proteins are digestible by 87-89%.

Fish fat is distinguished by a significant content of polyunsaturated fatty acids, the total amount of which in most fish species ranges from 1 to 5%, while beef and lamb have these acids in small quantities - from 0.2 to 0.5%. Due to the high content of polyunsaturated fatty acids, fish oil is easily absorbed by the body. The composition of fat also includes various fat-like substances (phospholipids, lecithin), which have high physiological activity. Fish fat is found mainly in the liver (in fish belonging to the cod species) and in the subcutaneous tissue (in herring and salmon). It is important to know that fish oil oxidizes quickly, and its nutritional value decreases.

The meat of almost all types of fish is rich in mineral elements: potassium, magnesium and especially phosphorus, the amount of which reaches 400 mg per 100 g (flounder). Some species contain sufficient amounts of calcium and iron. Fish is an important source of B vitamins; the liver of many fish has a high content of vitamins A, D, E. Sea fish is rich in rare elements such as iodine and fluorine.

Fish roe is a valuable food product with a high content of protein (up to 30% or more) and fat (about 15%). Caviar is rich in phosphorus and potassium, water- and fat-soluble vitamins. Fish milk is rich in essential amino acids and has low fat content.

Salted and smoked fish products are less valuable products. As a rule, the proteins in these products, due to the nature of their processing, are much worse digested and absorbed. Many smoked and salted fish contain large amounts of fat, excess sodium, and are poor in vitamins. Herring and other fish gastronomic products can be used as snacks to stimulate the appetite. They should be given before the main meal and in small quantities.

Canned fish is not recommended for widespread use in the diet. In the process of preparing canned food, many valuable qualities of fish are lost. Long-term storage of the product also leads to this. Some types of canned fish can be used, like fish gastronomy, as snacks and delicacies (herring, sprat, sprats, caviar).

Egg products are complete sources of all essential nutrients necessary for the normal functioning of the human body. Only chicken eggs are allowed to be used in food, since waterfowl eggs (geese, ducks) are often contaminated with pathogens of severe intestinal infections (salmonellosis, etc.).

A chicken egg, compared to other animal products, contains the most complete protein, almost completely absorbed by the body. Egg white contains all the essential amino acids in the most optimal proportions. Egg fat consists of fatty acids, mainly polyunsaturated, and phospholipids, mainly lecithin (1/3 of the total fat), which has a beneficial effect on cholesterol metabolism. Eggs are rich in minerals, especially phosphorus, sulfur, iron, and zinc. They have a sufficient amount of fat-soluble vitamins (vitamin A is the same as in butter, and vitamin D is 3.5 times more). In addition, eggs have a fairly high content of B vitamins.

The composition of the white and yolk of a chicken egg is not the same. Egg white consists almost entirely of substances that are easily digestible after heat cooking. Raw egg white is poorly digestible, as it contains some compounds that inhibit the action of digestive enzymes (ovomucoid, avidin). With short cooking, these substances are destroyed, and the egg white is absorbed almost completely (98%). During prolonged cooking or frying, the digestibility of protein decreases somewhat due to its denaturation.

The yolk of an egg contains more than 30% fat, which is in the form of a thin emulsion and is therefore easily digested and absorbed by the body. Almost all the minerals and vitamins of a chicken egg are concentrated in the yolk, mainly in an easily digestible form. Heat treatment of eggs practically does not reduce the nutritional value of the product, since an egg boiled in the shell retains all nutrients unchanged.

Lipids (from the Greek lipos - fat) include a large group of organic substances contained in living cells with different chemical structures and some general physicochemical properties. Such general properties of lipids are their insolubility in water (hydrophobicity) and solubility in non-polar solvents: acetone, alcohols, benzene, chloroform, etc.

All lipids can be divided into the following classes: neutral fats - triglycerides, phospholipids, sphingolipids, glycolipids, sterols, waxes. Lipids are part of human, animal and plant tissues. Lipids are found in large quantities in the brain and spinal cord, liver, heart and other organs. Their concentration in nervous tissue reaches 25%, and in cellular and subcellular membranes - 40%. Lipids enter the body with products of animal or plant origin.

Animal fats and vegetable oils are like a concentrated energy and construction reserve of the body. These are water-insoluble substances of biological origin, consisting almost exclusively of triglycerides of fatty acids.

Triglycerides of adipose tissue and liver, if necessary, are easily mobilized, converted into other compounds or become sources of energy. Biologically, triglycerides are very important for the body as reserve substances, since per unit volume they contain twice as much energy as carbohydrates.

Fats are an essential component of nutrition. A sharp restriction of the intake of fats from food can lead to many adverse degenerative phenomena in tissues (dystrophy, weakening of the body’s immunological reactivity, etc.). So-called fat-soluble vitamins can accumulate in adipose tissue.

The biological value of fats is largely determined by the presence of essential components in them - polyunsaturated fatty acids, which, like amino acids and vitamins, cannot be synthesized in the body and must be supplied with food. Food sources of polyunsaturated fatty acids are primarily vegetable oils. It is generally accepted that 25-30 g of vegetable oil provides a person’s daily need for polyunsaturated fatty acids.

In food products, fats are accompanied by other substances belonging to the class of lipids. Among them, phospholipids are of particular importance. The biological role of phospholipids in the body is significant and diverse. As an indispensable component of biological membranes, phospholipids take part in their barrier, transport, receptor functions, in the compartmentalization of the cell (dividing its internal space into cellular organelles, “cisterns,” compartments), etc. These membrane functions are currently considered to be the most important regulatory mechanisms cell vital activity. The presence of phospholipids in membranes is also necessary for the functioning of membrane-bound enzyme systems. About 25 subclasses of phospholipids are known. Of these, lecithin, which has important biological properties, is most widely represented in food products.

During sports training, the need for lipids increases, especially polyunsaturated fatty acids, phospholipids and steroids. During periods of intense endurance training or competition (for example, a multi-day cycling race), it becomes difficult to regularly replenish daily energy expenditure. It is achieved by increasing dietary intake of lipids and components that stimulate their metabolism, so that an adequate diet becomes especially important. An adult's need for fat is 80-100 g per day, including vegetable oil - 25-30 g, polyunsaturated fatty acids - 3-6 g, phospholipids - 5 g.

Food products, animal and plant, contain various sterols. The most important animal sterol is cholesterol. In plant products, the most famous is B-sitosterol (most of all in vegetable oils), which normalizes cholesterol metabolism. It forms insoluble complexes with cholesterol. These complexes prevent the absorption of cholesterol into the gastrointestinal tract and thereby reduce its content in the blood.

Cholesterol is a normal structural component of all cells and tissues, participating in the metabolism of bile acids, a number of hormones: androgens and estrogens, vitamin D (part of which is formed in the skin under the influence of ultraviolet rays from cholesterol). The main part of cholesterol (about 70-80%) in the body is formed in the liver, as well as in other tissues from fatty acids, mainly saturated, and carbohydrates (more precisely, from their breakdown product - acetic acid). A person gets some of his cholesterol from food. The most cholesterol is found in foods such as eggs (0.57%), cheeses (0.28-1.61%), butter (0.17-0.21%), and offal - liver (0.13 -0.27%), kidneys (0.2-0.3%), heart (0.12-0.14%). On average, meat contains 0.06-0.1%, and fish - up to 0.3% cholesterol.

During thermal cooking, cholesterol is relatively stable: about 20% of the original amount is lost. However, completely eliminating cholesterol-containing foods from your diet is unwise. As already mentioned, its main amount is formed in the body, mainly in the liver, from other food components. A typical daily diet should contain on average 500 mg of cholesterol; in case of contraindications, its content can be reduced to 300 mg.

Carbohydrates and the concept of the glycemic index

Carbohydrates constitute one of the main classes of natural substances in animal and plant organisms. Their general biological significance lies primarily in the fact that all organic substances ultimately originate from carbohydrates formed during the process of photosynthesis. According to modern scientific ideas, there are more carbohydrates in the biosphere than all other organic compounds combined. Carbohydrates make up the bulk of the human diet - 400-500 g per day. In the process of carbohydrate catabolism, the bulk of energy for life is released. Carbohydrates accumulated in the liver and muscles have a limited energy reserve.

About half of the daily energy value of the diet is provided by carbohydrates. Complex carbohydrates (polysaccharides), such as glycoproteins, glycolipids and acidic mucopolysaccharides, also have structural functions.

Carbohydrates also perform a number of specialized functions in the body. Thus, blood heteropolysaccharides determine the specificity of blood groups, and heparin, contained in the extracellular substance of some tissues (liver, lungs, arterial walls), prevents blood clotting in blood vessels.

Carbohydrates are divided into three main classes: monosaccharides, oligosaccharides, and polysaccharides. Among the monosaccharides, the most important in nutrition are glucose and fructose; among oligosaccharides - sucrose; Among the polysaccharides are starch and glycogen.

Glucose is the most common monosaccharide, found in significant quantities in various fruits and berries. Polysaccharides - glycogen and starch - are built from glucose residues. It is also contained in the molecule of sucrose and other disaccharides. Glucose is used in the body as an essential energy supplier to power the brain, skeletal muscles, heart and other tissues. In plant foods, glucose is often accompanied by fructose. It is absorbed more slowly in the intestines and disappears from the blood faster than glucose.

An important carbohydrate food product is sucrose, the content of which in granulated sugar reaches 99.75%. The main role in supplying the body with carbohydrates is played by starch, the sources of which are cereals, potatoes, baked goods, etc. The main amount of digestible carbohydrates enters the body in the form of starch.

Ultimately, almost all carbohydrates in food are converted into glucose and in this form enter the blood from the intestines. However, the rate of transformation and appearance of glucose in the blood from different products is different. The mechanism of these biological processes is reflected in the concept of “glycemic index” (GI), which reflects the rate of conversion of food carbohydrates (starch, glycogen, sucrose, lactose, fructose, etc.) into blood glucose. In table 2-5 provides information on GI for food groups. Correctly using this information, you can effectively control carbohydrate metabolism in the body.

It is known that the level of glucose (sugar) in the blood is regulated within normal limits (80-120 mg per 100 ml of blood) with the help of hormones: insulin, which reduces this level to normal, and glucagon, which increases it to normal. An increase in blood glucose levels after a meal increases the level of insulin in the blood.

Insulin is an anabolic hormone; it affects the membranes of cells of different organs so that the permeability of these membranes increases and the flow of glucose into the cells increases sharply. This is a normal mechanism for feeding cells. In cases of overweight (obesity), this process can be controlled by using foods with low or medium GI, and vice versa, with intense training - with high GI.

The body's need for carbohydrates depends on the level of energy consumption. As the intensity and severity of physical labor increases, the need for carbohydrates increases. Athletes have a higher need for carbohydrates than people engaged in light, moderate, and even heavy physical labor. With high intensity and volume of training and competitive loads, the need for carbohydrates in athletes can increase to 800 g per day or more.

Alimentary fiber

Dietary fiber is part of the plant material of food. These include complex plant carbohydrates: cellulose, hemicellulose, pectin and lignin. Dietary fiber is not digested in the gastrointestinal tract. Some of them are subsequently broken down during transit in the intestine, mainly by colon bacteria.

Dietary fiber has a number of properties that allow it to actively influence metabolism. They can:

bind water, which leads to their swelling;

absorb toxic substances and remove them from the body;

bind bile acids, adsorb sterols and reduce cholesterol levels;

increase the irritating effect of food, which leads to stimulation of intestinal motility and faster transit of food;

normalize the beneficial intestinal microflora, which leads to the breakdown of some dietary fiber.

In terms of the amount of dietary fiber, rye and wheat bran are in first place, then vegetables and rye bread, strawberries, raspberries, rowan, avocado, and kiwi.

There are certain differences in the ability to bind water among dietary fibers of different origins. Thus, dietary fiber from vegetables has the greatest ability to swell, while fiber from cereals retains water in much smaller quantities.

Foods rich in fiber cause mechanical irritation in the intestines, which increases peristalsis and speeds up the movement of food. In addition, dietary fiber increases the volume and weight of feces.

Thus, dietary fiber is not ballast substances, they actively participate in the metabolic processes of the gastrointestinal tract and are necessary for the normal functioning of the human body. However, we must remember that dietary fiber, if in excess, binds and removes from the body not only toxins, but also some of the beneficial components of food.

The daily requirement for dietary fiber for an adult is 25-30 g. This need can be met primarily by including bread, vegetables and fruits in the diet. When increasing your dietary fiber intake, keep in mind that such foods require large amounts of liquid. If you don't have enough fluid, a condition called indigestion can occur.

A wide variety of dietary fibers are available in their pure form: microcrystalline cellulose, pectins, glucomannans, etc. It is important to understand that their use as dietary supplements results in the consumption of additional amounts of water.

Vitamins

Vitamins are a group of low molecular weight essential food factors that have pronounced biological activity, are contained in food in small quantities and cannot be synthesized in the human body. The role of vitamins is to provide a number of catalytic reactions, during which many of them participate in the formation of enzyme components (coenzymes). The number of known vitamins that are directly important for nutrition and health reaches twenty. All of them are of great importance in the regulation of metabolism and physiological functions. Let's look at some of the vitamins in such aspects as distribution, biological role and signs of their deficiency in food.

Vitamins are divided into two groups: fat-soluble and water-soluble.

Vitamins A, D, E and K are fat-soluble vitamins. Vitamin A (retinol) is found in products of animal origin such as animal and fish liver, butter, egg yolk, and in plant products, especially in various types of vegetables (carrots are the most famous in this regard). Fruits and vegetables also contain provitamin A (carotene).

Vitamin A is necessary for the growth process and normal vision. It promotes growth and regeneration of the skin and mucous membranes. In the absence of this vitamin, drying and keratinization of tissues occurs, as a result of which infections often develop. Damage to the cornea and connective tissue of the eyes can lead to complete loss of vision.

Vitamins of group D (calciferols) are found in fish products, and to a lesser extent in dairy products. Under the influence of sunlight, the body can synthesize this vitamin itself from certain precursors - provitamins. Vitamin D deficiency causes a disturbance in the metabolism of calcium and phosphorus, which is accompanied by softening, deformation of bones and other symptoms of rickets.

Vitamin E (tocopherol) is found in significant quantities in vegetable oils, germs of cereal seeds (barley, oats, rye and wheat), as well as in green vegetables. It is known that vitamin E can prevent the oxidation of certain substances (antioxidant effect). In animals, deficiency of this vitamin manifests itself mainly in dysfunction of the muscles and gonads.

Vitamin K (phylloquinone) is found in vegetables (spinach, green peas, etc.), fish, and meat. Insufficiency of this vitamin in humans can occur when resorption (absorption) in the gastrointestinal tract is impaired (for example, in diseases of the liver and gall bladder) or its synthesis by intestinal bacteria ceases. The lack of vitamin K manifests itself mainly in the occurrence of bleeding, since this vitamin is involved in the formation of a substance important for blood clotting - prothrombin.

From the group of water-soluble vitamins, consider B vitamins, vitamin C and bioflavonoids (vitamin P).

Vitamin B1 (thiamine) is found primarily in the germs and shells of grain seeds, yeast, nuts, legumes, as well as in some products of animal origin - heart, liver, kidneys. A rich source of this vitamin is black bread. As a component of certain enzymes, thiamine is important in carbohydrate metabolism, for example, at the stage of decarboxylation of pyruvic acid. It also takes part in the transformation of amino acids and is involved in protein and fat metabolism. Therefore, with an increase in the intake of carbohydrates into the body, the need for this vitamin increases. The same thing happens with an increase in the intensity of energy metabolism. Lack of this vitamin causes severe disorders of the nervous system (polyneuritis).

Vitamin B2 (riboflavin) is found in significant quantities in the liver, kidneys, yeast, and dairy products. The biological role of this vitamin is due to the fact that it is part of enzymes that catalyze redox reactions, as well as enzymes for amino acid metabolism and fatty acid oxidation. Therefore, with B2-avitaminosis, tissue respiration processes are weakened, which causes growth retardation, increased breakdown of tissue proteins, a decrease in the number of leukocytes in the blood, and dysfunction of the digestive organs. An increase in the amount of carbohydrates and fats in the diet leads to an increase in the need for riboflavin.

Vitamin B6 (pyridoxine) enters the body in foods such as wheat flour, legumes, yeast, liver, kidneys and some others, and is also produced by intestinal microbes. As part of transaminase enzymes that catalyze the transamination of amino acids, pyridoxine plays an important role in protein metabolism. Vitamin B6 is also of great importance in fat metabolism (lipotropic effect), in hematopoiesis, in the regulation of acidity and gastric secretion. Manifestations of vitamin B6 deficiency in animals are growth retardation, convulsions, etc. A person’s need for vitamin B6 increases with an increase in the amount of protein in food, as well as during physical activity.

B vitamins also include nicotinic acid (vitamin PP). A person receives nicotinic acid in bread, various cereals, liver, meat, and fish. The mechanism of the biological action of vitamin PP is associated with its participation in the functioning of a large number of enzymes that catalyze the processes of tissue respiration through hydrogen transfer. Nicotinic acid deficiency causes pellagra, a disease manifested in a combination of dermatitis, intestinal dysfunction and mental pathology.

Vitamin B12 (cyanocobalamin) enters the human body in products of animal origin (liver, kidneys, fish). The biological role of cyanocobalamin is its antianemic effect, as well as its participation in the synthesis of amino acids and nucleic acids. If the absorption of vitamin B12 is impaired, anemia develops, which is associated with inhibition of the formation of red blood cells.

Vitamin C (ascorbic acid) is found mainly in fresh vegetables and fruits. Rich sources of this vitamin are rose hips, black currants, citrus fruits, dill, sweet peppers, parsley, spinach, tomatoes, cabbage. Grinding and long-term storage, cooking and canning of these products can significantly reduce their vitamin C content.

The mechanism of action of ascorbic acid is associated with its ability to donate and attach a hydrogen atom, that is, with participation in redox processes. It is necessary for normal protein metabolism, for the formation of connective tissue, including in the walls of blood vessels, for the synthesis of adrenal steroid hormones, which play an important role in the body’s adaptation to stressful situations, etc.

Vitamin C deficiency causes a serious disease (scurvy), which is characterized by hemorrhages (due to increased fragility and permeability of the vascular walls), decreased physical performance, weakened function of the cardiovascular system, etc.

The need for ascorbic acid during intense muscle activity increases significantly. To increase physical performance, an increased supply of this vitamin to the body is necessary. However, its long-term consumption in quantities significantly exceeding the normal requirement can lead to the body becoming accustomed to increased doses. In this case, when returning to normal, normal amounts of vitamin C in the diet, symptoms of vitamin C deficiency may occur.

Much in common (synergy and parallelism) has been established in the action of vitamins C and P. Vitamin P is classified as bioflavonoids, the total number of which reaches one hundred and fifty. Vitamin P is found in plant foods. It has a capillary-strengthening effect and the ability to reduce the permeability of vascular walls. The mechanism of action of vitamin P is associated with the activation of oxidative processes. Lack of vitamin P in the diet causes capillary fragility and hemorrhage. Vitamin P enhances the reduction of dehydroascorbic acid into ascorbic acid.

Nutrient requirements show considerable variability. For example, one person's calcium or iron needs may be two or three times greater than another's. The individual needs of a person for vitamins are even less accurately determined. Therefore, quantitative indicators of the need for essential substances should be considered as indicative for planning the diet of healthy people.

Recently, ideas about the role of vitamins in the body have been enriched with new data. It is believed that vitamins can improve the internal environment, increase the functionality of basic systems, and the body’s resistance to adverse factors. Consequently, vitamins are considered by modern nutrition science as an important means of general primary prevention of diseases, increasing efficiency, and slowing down the aging process.

There are different degrees of insufficiency of the body with vitamins: avitaminosis - complete depletion of vitamin reserves; hypovitaminosis - a sharp decrease in the supply of one or another vitamin. However, hypervitaminosis - an excess of vitamins in the body - is also dangerous. In principle, such situations should not arise for those involved in sports, since they will be excluded if the recommended diets are followed. But there is a so-called subnormal supply, which is associated with a deficiency of vitamins and manifests itself in disruption of metabolic processes in organs and tissues, but without obvious clinical signs. In our context, this means - without visible changes in the condition of the skin, hair and other external manifestations. But the trouble is that subnormal supply easily turns into a lack of supply of vitamins to the body with all the signs of trouble in the body, if this situation regularly repeats for various reasons.

Let's try to understand the possible reasons for the depletion of vitamin reserves in the body.

First of all, they are related to the quality of products and dishes prepared from them: non-compliance with storage conditions in terms of time and temperature, irrational culinary processing, for example, long and repeated cooking of finely chopped vegetables in order to destroy and get rid of nitrates and nitrites. The presence of antivitamin factors in food (cabbage, parsley, pumpkin, potatoes, green onions, apples contain a number of enzymes that destroy vitamin C, especially when cut small). In a salad of chopped onions and tomatoes with low acidity, vitamin C is easily destroyed by chlorophyll, and therefore it is rational to add table vinegar to this salad.

Vitamin A is destroyed when illuminated by ultraviolet rays, under the influence of atmospheric oxygen, or during strong and prolonged heating. So the presence of vitamins in vegetable stew prepared in country conditions is problematic. It is necessary to take into account some difference in the content of vitamins, calculated from reference materials for the average variety of any vegetables or fruits, and their actual content in a particular product. The deviation can be in either direction.

Another group of reasons is related to our health, and above all, to the function of the gastrointestinal tract. Many common chronic diseases interfere with the absorption or absorption of vitamins and minerals. That is, there were a lot or enough vitamins in the food eaten, but few of them entered the blood and organs. There may also be congenital defects in the metabolism of vitamins, which are difficult to guess even for a specialist.

It is also known that a number of vitamins: B12, B6, vitamin H (biotin) are supplied to us by beneficial intestinal microflora, therefore severe intestinal disorders, improper use of antibiotics and other medications lead to the creation of a certain deficiency of these vitamins in the patient’s body.

It should be noted that there are reasons why the need for vitamins unexpectedly increases compared to the usual state. Most often this occurs during infectious diseases and stress.

Perhaps someone in such cases takes vitamins regularly, but most often they immediately forget about it as soon as they gain a little weight. A sharp change in climatic-geographical zone is also always accompanied by an increase in the need for vitamins (especially C, P, B1). Such physiological conditions of women as pregnancy and lactation require careful but mandatory additional fortification.

In conditions of environmental distress, damaging environmental factors require natural ways to protect the body. The main one is the intake of antioxidant vitamins: C, A and B-carotene, E.

The need for vitamins always increases with systematic physical activity (training). For every additional thousand kilocalories, the need for vitamins increases by 33%. Moreover, if the training is long and carried out in an aerobic mode, then the need for vitamins C and B1 increases noticeably. During intense training associated with the accumulation of muscle mass, the body requires more vitamin B6.

In table Table 6 provides summarized data on the main vitamins. It is interesting to note that our dependence on vitamins increases when incomplete protein is present in the diet. This happens with a vegetarian diet, as well as with an incorrect interpretation of nutrition rules during periods of sports training that differ in energy consumption. It is imperative to adhere to protein intake standards even on training days. It is very important to eat meat and fish with complex vegetable side dishes during and after regular blood loss to naturally restore the level of iron and copper in a woman’s body. In this combination, microelements, protein and vitamin C are better absorbed.

The given list of reasons for the occurrence of true vitamin deficiencies is far from complete, but it makes it possible to understand the complexity of our body’s natural dependence on the environment, lifestyle, and the quality and quantity of food. And if we return to the external signs of vitamin deficiency, we must recall that dry skin, for example, is closely related to insufficient consumption and absorption of vitamins C, B2, B6, A; poor condition of hair and nails is evidence of a deficiency of vitamins A and C; pale lips are caused by a lack of vitamins C and B2; formation of acne - vitamin A.

As you know, the mandatory components of an athlete’s diet are vegetables, herbs, roots, fruits and berries in the required quantity and assortment.

The minimum required amount of vegetables is 400 g of eight types: cabbage, beets, carrots, turnips (radish, radish), tomatoes, cucumber, onion, garlic, as well as herbs - dill, parsley, celery, etc. Fruits and berries are required 300 g: apples, citrus fruits, currants. This required minimum can be increased provided that there is a little at each meal. There should be at least four meals, which will allow you to eat bulk plant foods in small portions for better digestibility.

It is clear that additional intake of multivitamins and minerals is possible and necessary not only at certain times in the fall, winter and early spring, but at any time of the year - in the presence of the above-mentioned factors.

Minerals, micro and macro elements

Minerals perform multiple functions in our body. As structural elements, they are part of bones and are contained in many enzymes that catalyze metabolism in the body. Minerals are found in hormones (for example, iodine in thyroid hormones).

The role of iron, which is part of blood hemoglobin, is well known. With its participation, oxygen is transported. Minerals activate certain processes and participate in the regulation of acid-base balance in the blood and other organs. Sodium and potassium take part in the transport of various substances into the cell, thereby ensuring its functioning. Minerals (potassium, calcium, sodium and magnesium) play an important role in regulating the function of cardiac and skeletal muscles.

A fairly high and constant content of salts in biological fluids, primarily potassium and sodium salts, contributes to the preservation of water in the cell, which is important for its normal functioning and preservation of shape.

The body's need for various minerals varies widely. The need for sodium is highest. Part of this element comes with food: the daily allowance of bread for healthy men contains 3.5 g of table salt and 3-5 g is added to food during its preparation. Thus, 10-15 g of table salt are consumed per day. This amount is quite enough to meet the body's sodium needs. Usually, more sodium chloride (table salt) is consumed than necessary. Salt is added to stimulate appetite; foods canned with added salt are widely used. Increased consumption of table salt is undesirable, as it leads to thirst, increased water consumption and water retention in the body. A systematic excess of table salt in the diet, as scientific studies have shown, contributes to an increase in the incidence of hypertension.

Another mineral element, potassium, is found in almost all foods; the need for it is estimated at approximately 4-6 g per day. A typical set of foods contains 5-6 g of potassium, more than half of which comes from vegetables and fruits, including about 2 g from potatoes. Potassium suppliers include bread and cereals, as well as animal products. Potassium is an important cellular element; unlike sodium, it does not contribute to water retention in the body. An essential function of potassium is its participation in the regulation of muscle excitability, especially the heart muscle. A lack of potassium can lead to convulsive contractions of skeletal muscles, decreased contractility of the heart muscle and disturbances in the rhythm of cardiac activity.

When justifying a higher potassium content in a set of products, it is necessary to take into account the specific features of its metabolism in the body. Under the influence of neuro-emotional stress and specific hormonal changes in athletes, there is an increased release of potassium from cells into the blood and its loss in the urine. With systematically repeated periods of neuro-emotional stress, potassium deficiency may occur in the body. Vegetables are the main source of potassium, so including vegetables in the daily diet is mandatory for everyone. Sometimes potassium salts are used to compensate for potassium deficiency.

Calcium is one of the main elements of our body. The need for this element is relatively small - about 0.8 g per day. Calcium plays a certain role in regulating the excitability of the nervous system, in the mechanism of muscle contraction, and blood clotting. A standard set of cooking products contains about 1.2 g of calcium, mainly in products of animal origin. There are a lot of calcium salts in dairy products: milk, cottage cheese, cheese. They account for more than 60% of the calcium in the product range. Calcium contained in dairy products is well absorbed; it is less absorbed from other products. With increased fat content in the diet, calcium absorption is reduced. Some other nutrients (oxalic acid, phytin) also disrupt its metabolism.

The content of phosphorus in food, as well as its ratio with calcium, is of great importance. The optimal ratio between calcium and phosphorus is 1: (1.5-2.0), at which both elements are better absorbed. The bulk of the body's phosphorus is found in the bones. The most important high-energy compounds (ATP, creatine phosphate, etc.), which are energy accumulators for ensuring all body functions, contain phosphorus. It is also part of many other substances - catalyst proteins, nucleic acids, etc. An adult's need for phosphorus is 1.2 g per day. Phosphorus is found in almost all foods. Phosphorus is absorbed better from animal products than from plant products, but its content in the latter is quite high, so grain products and vegetables are good suppliers of phosphorus. About 0.6 g of phosphorus comes with bread and dough products, with cereals and pasta - 0.25 g; vegetables in a standard diet contain about 0.33 g of phosphorus.

Of the total amount of phosphorus, more than half comes from animal products. High consumption of organic phosphorus (mainly in the form of lecithin) is one of the factors that prevents the occurrence of significant disorders of lipid metabolism and normalizes cholesterol metabolism.

Mineral metabolism and the need for minerals are interconnected. This is especially clearly established in relation to calcium, phosphorus and magnesium. Magnesium takes part in the regulation of nervous system excitability and muscle contraction. Magnesium is required less than calcium; their optimal ratio in the diet is considered to be 0.6:1. The magnesium requirement of an adult is approximately 0.4 g per day. The main sources of this element are bread and cereals, which account for half of all magnesium, so cereals and bread in certain quantities are part of the daily diet. Vegetables contain 0.14 g of magnesium [Hereinafter, the content of elements is given per 100 g of the edible part of the product]. Animal products contain less magnesium (0.12 g).

Microelements are a large group of chemical substances that are present in the human and animal body in low concentrations, expressed in micrograms per 1 g of tissue mass. These concentrations are tens and hundreds of times lower than the concentrations of the so-called macroelements (calcium, phosphorus, potassium, sodium, magnesium, chlorine, sulfur). Microelements have a pronounced mutual influence associated with their interaction at the level of absorption in the gastrointestinal tract, transport and participation in various metabolic reactions. In particular, an excess of one micronutrient can cause a deficiency of another. In this regard, a careful balance of food rations in terms of their microelement composition is of particular importance, and any deviation from the optimal ratios between individual microelements can lead to the development of serious pathological changes in the body.

If the intake of mineral components is insufficient, the body can, for some time, make up for the created deficiency by mobilizing them from tissue depots, and if there is an excess intake, by increasing excretion.

The body's tissue depots have powerful reserves of macroelements (calcium, magnesium - bone tissue, potassium - muscles, sodium - skin and subcutaneous tissue), while the reserves of microelements in tissues are insignificant. This explains the low adaptation capabilities of the body to a deficiency of microelements in food.

The works of Russian scientists (V. Ya. Rusin, V. V. Nasolodin) convincingly show that the metabolism of essential microelements is intensified during serious physical activity, which means that the need for them in athletes is much higher compared to other groups of the population.

The most studied of the microelements is iron. The body's need for it is small: 10 mg per day for men and 18 mg for women. Iron is found in bread (10.0 mg), vegetables (10.5 mg), meat, fish, poultry (7.4 mg each). With other products (cereals, milk, cheese, cottage cheese) little iron is supplied (about 1.3 mg). The absorption of iron from the diet within 10% is taken as the norm. Although animal products contain less iron, it is better absorbed. An increased iron content in the diet can protect against unwanted dysfunctions of the hematopoietic organs. Excess iron is easily removed from the body.

Issues of iron supply in the body occupy one of the central places in the general problem of adequate nutrition, which is due, on the one hand, to the specific role of iron, and on the other, to the fact that iron deficiency conditions are one of the most common types of nutritional deficiency even in highly developed countries.

The results of scientific research obtained in the last 10-15 years have significantly expanded our understanding of the importance of iron, which forces us to solve in many ways such practical issues as assessing the ferrostatus of athletes, organizing preventive and therapeutic measures when identifying iron deficiency, and developing new high-quality dosage forms of iron, etc.

This problem is of particular interest for sports practice, since a direct connection has been established between the level of iron supply in the body and physical performance. It is determined by the participation of iron, first of all, in aerobic metabolism at the level of at least four of its units:

transport of blood oxygen by hemoglobin,

transport and storage of oxygen in muscle by myoglobin,

electron transport in the respiratory chain by cytochromes and cytochrome oxidase,

activity of a number of NAD-dependent dehydrogenases and succinate dehydrogenase.

In case of iron deficiency in the body, all parts of aerobic metabolism suffer, but primarily the tissue respiration system, which is due to the very high rate of renewal of heme-containing enzymes, in particular cytochromes. This circumstance gives grounds to assert that metabolic disorders caused by iron deficiency at the tissue level may have more serious biochemical and physiological consequences for the manifestation of maximum physical performance than hematological ones.

The risk of developing iron deficiency states in actively training athletes is quite high, which is due to reasons of both exogenous and endogenous nature. Against the background of very high physical and neuro-emotional stress, firstly, the natural loss of iron from the body through the gastrointestinal tract, kidneys and especially through the skin with sweat increases significantly, secondly, the adaptive synthesis of iron-containing proteins - hemoglobin, myoglobin, increases cytochromes, iron-dependent dehydrogenases.

An increase in the body's need for iron cannot always be satisfied through dietary iron. In such situations, the only way to ensure a high level of functioning of iron-dependent aerobic metabolic systems is the redistribution of the total pool of iron, First of all, at the expense of reserve, and then tissue iron of other iron-dependent systems. The latter currently include the immune system, collagen formation systems, detoxification of xenobiotics (including drugs), inactivation of biologically active substances, as well as lipid and neurotransmitter metabolism systems.

In close connection with iron metabolism in the human body there is another microelement - copper, the content of which on average is 75-150 mg. Copper is found in many organs, with the highest concentrations in the liver, brain, heart and kidneys. The main amount of copper (about 50%) is found, however, in muscle and bone tissue. The liver contains 10% of the total amount of copper in the body.

Copper is involved in the construction of a number of enzymes and proteins. The role of copper in ensuring physiological and biochemical processes during physical activity is great. It is associated with the participation of this microelement in the regulation of biological oxidation and ATP generation, in the synthesis of the most important connective tissue proteins (collagen and elastin) and in iron metabolism.

Copper is a hematopoietic microelement that is actively involved in the synthesis of hemoglobin and the formation of other iron porphyrins. The function of copper in hemoglobin synthesis is closely related to the function of iron. Copper is necessary to convert dietary iron into an organically bound form, as well as to stimulate the maturation of reticulocytes and their conversion into red blood cells. In addition, it promotes the transfer of iron to the bone marrow.

The daily requirement for copper is about 80 mcg/kg for young children, 40 mcg/kg for older children and 30 mcg/kg for adults. Among food products, copper content is highest in the liver, as well as in seafood, legumes, buckwheat and oatmeal, nuts, and very low in milk and dairy products.

The adult body contains a fairly large amount (2-3 g) of zinc. The bulk of zinc is concentrated in bones and skin. Zinc levels are highest in sperm and prostate gland. Its concentration is also quite high in bones and hair; in internal organs it is much less. Zinc is found in organs and tissues mainly in organically bound form in the form of easily dissociable compounds with protein.

The biological role of zinc is determined by its need for normal growth, development and puberty, maintenance of reproductive function, hematopoiesis, taste and smell, normal wound healing processes, etc. Zinc is necessary for the normal function of the pituitary gland, pancreas, testicular and prostate glands.

Zinc affects the activity of hormones of the pituitary gland, adrenal glands and pancreas. Under the influence of its compounds, the activity of gonadotropic hormones of the pituitary gland increases. The participation of zinc in the biological action of insulin has been established: there is evidence that the hypoglycemic effect of insulin depends on zinc, which is constantly present in insulin. Zinc has lipotropic properties, normalizing fat metabolism, increasing the intensity of fat breakdown in the body and preventing fatty liver.

This active role of zinc in the regulation of the metabolism of carbohydrates and fats determines its high importance in the nutrition of athletes and athletes, especially during aerobic exercise, and people suffering from excess body weight and diabetes.

With food, an adult should receive 10-22 mg of zinc per day, pregnant women - 10-30 mg, lactating women - 13-54 mg. The greatest need for zinc appears during periods of intensive growth and puberty, as well as during physical activity. The main food sources of zinc: meat, poultry, hard cheeses, as well as legumes and some cereals. High levels of zinc are found in shrimp and nuts. Milk and dairy products are low in zinc.

The adult human body contains 12-20 mg of manganese. Its level is especially high in the brain, liver, kidneys, and pancreas.

Manganese is necessary for normal growth, maintenance of reproductive function, osteogenesis processes, and normal metabolism of connective tissue. It is also involved in the regulation of carbohydrate and lipid metabolism and actively stimulates cholesterol biosynthesis. The introduction of manganese has a hypoglycemic effect. In the blood and tissues of patients with diabetes mellitus, the concentration of manganese is reduced. It is believed that manganese is involved in the synthesis or metabolism of insulin.

An important aspect of the biological effect of manganese is its lipotropic properties. It prevents fatty liver and promotes overall fat utilization in the body. Manganese is also closely related to the processes of protein and nucleic acid synthesis. The connection of this microelement with the function of endocrine systems, its effect on the gonads, sexual development and reproduction has been established.

There is no reliable information about human physiological needs for manganese. It is assumed that the minimum daily requirement for manganese for an adult is 2-3 mg, and the recommended level of consumption is 5-10 mg. The most characteristic symptom of manganese deficiency is severe hypocholesterolemia, as well as weight loss, dermatitis, nausea, and vomiting. Manganese stimulates growth processes. A manifestation of manganese deficiency is growth retardation. Thus, it becomes clear that an adequate amount of manganese in food is very important during strength and developmental physical activity, especially in young men.

Chromium is involved in the regulation of carbohydrate and lipid metabolism and in maintaining normal glucose tolerance. Its role in the regulation of cholesterol metabolism is noticeable. Administration of chromium to patients in some cases causes a marked decrease in blood cholesterol levels.

Chromium is an activator of a number of enzymes (phosphoglucomutase, trypsin, etc.). Very high chromium contents have been found in some nucleoprotein fractions, but the role of chromium in nucleic acid metabolism remains unclear.

Chromium is found in foods in fairly low concentrations. With a normal mixed diet, it enters the body in quantities that only slightly exceed the lower limit of the physiological need of adults for this microelement. With an unbalanced diet and monotonous diet, a relative deficiency of chromium occurs quite quickly. A person should receive 200-250 mcg of chromium per day from food. The chromium content is highest in beef liver, meat, poultry, legumes, pearl barley, and rye wallpaper flour. The highest biological activity of chromium is found in baker's yeast, liver, and wholemeal wheat flour.

Along with zinc, manganese, copper and iron, chromium is the most valuable microelement in the nutrition of athletes during prolonged aerobic exercise, when the role of carbohydrates and fats in the energy supply of the body increases significantly, especially during the competitive period.

The adult body contains 20-50 mg of iodine, of which about 8 mg is concentrated in the thyroid gland. Iodine, contained in water and food products in the form of inorganic iodides, is quickly absorbed in the intestines.

Iodine is the only currently known trace element that plays an active role in the biosynthesis of hormones. It is involved in the formation of the thyroid hormone - thyroxine. Up to 90% of organic iodine circulating in the blood comes from thyroxine. This hormone controls the state of energy metabolism, the intensity of basal metabolism and the level of heat production. It actively affects physical and mental development, differentiation and maturation of tissues, participates in the regulation of the functional state of the central nervous system and emotional tone of a person, and affects the activity of the cardiovascular system and liver. Thyroxine interacts with other endocrine glands (especially the pituitary gland and gonads), has a pronounced effect on water-salt metabolism, the metabolism of proteins, lipids and carbohydrates, enhancing metabolic processes in the body.

Iodine deficiency in humans leads to the development of endemic goiter, which indicates a violation of thyroxine synthesis and suppression of thyroid function. This disease is typically endemic in nature and occurs only in those areas (biogeochemical provinces) where the iodine content in soil, water and local food products is noticeably reduced.

According to individual studies, the occurrence of the disease is associated with the level of manganese, fluorine, cobalt and other trace elements, as well as calcium and phosphorus, in the soil and local food products. General malnutrition and insufficiency of protein, fat, etc. in the diet are of great importance in the spread of goiter.

In areas of iodine deficiency, endemic goiter most affects school-age children, boys and girls during puberty, in whom a restructuring of the endocrine system occurs.

In modern socio-economic conditions, when the use of complex, expensive mineral fertilizers containing microelements and iodine, among other things, has been sharply reduced, the iodine content in food products has also fallen, especially in continental regions.

Iodine is distributed unevenly in nature. Its greatest quantities are concentrated in sea water, in the air and soil of coastal areas, where the highest iodine content is observed in local plant products (cereals, vegetables, potatoes, fruits) and in products of animal origin (meat, milk, eggs). As you move away from the sea, the iodine content in the external environment gradually decreases. The lowest iodine content in the external environment is found in mountainous areas, where water, soil, air and local food products are extremely depleted in iodine. The physiological need for iodine is 100-150 mcg per day.

The iodine content in the same foods varies significantly depending on its concentration in the soil and water in a given area. The iodine content in seaweed is exceptionally high (up to 160-800 mg/100 g in dry kelp, 200-220 mg/100 g in dry seaweed). Large amounts of iodine are found in sea fish and seafood. The iodine content in meat and dairy products averages about 7-16 mcg/100 g of edible portion.

Storage and culinary processing of food products lead to significant losses (up to 65%) of iodine. When using iodized salt for cooking, losses during heat treatment are 22-60%.

The physiological role of fluoride is significant in bone formation and the formation of dentin and tooth enamel. Adequate human intake of fluoride is essential to prevent dental caries and osteoporosis.

Fluoride is unevenly distributed in the body. Its concentration in teeth is 246-560 mg/kg, in bones - 200-490 mg/kg, and in muscles does not exceed 2-3 mg/kg. Fluorine also plays an important role in bone formation and normalizes phosphorus-calcium metabolism. With age, the amount of fluoride in the body (mainly in the bones) increases. Fluoride deposition in tooth enamel occurs mainly in childhood during the formation and growth of permanent teeth.

The daily requirement for fluoride has not been precisely established. Both excess and lack of fluoride intake are equally unfavorable for the body; the optimum fluoride intake is very limited. Excessive intake of fluoride into the body causes the development of fluorosis, manifested by mottling of tooth enamel. Fluorosis is an endemic disease that occurs in areas where the fluoride content in water exceeds 2 mg/l. The fluorine content in such water can be reduced by special treatment of water in ion exchangers, ensuring its defluoridation. Insufficient intake of fluoride into the body leads to dental damage, expressed in the intensive development of dental caries.

Cobalt is one of the most important microelements involved in hematopoiesis. It is involved in the formation of red blood cells and hemoglobin and thus stimulates hematopoiesis. Cobalt is the main starting material for the endogenous synthesis of vitamin B12 in the body. The largest amount of cobalt is found in the pancreas. Apparently, it is associated with the function of this gland and is involved in the formation of insulin. Satisfaction of the body's need for vitamin B12 occurs, along with its intake in food, also due to the synthesis by intestinal microflora from cobalt, also supplied with food.

Cobalt is common in natural foods in small quantities, but with a mixed diet it is enough to satisfy the body's needs. This microelement is found in water (river, lake, sea), in marine plants, in the body of fish and animals. The body's need for cobalt has not yet been established (approximately 100-200 mcg/day).

The biological role of nickel is not well understood. Its biological action has many similarities with cobalt in terms of stimulating hematopoietic processes. Nickel is found in large quantities in plant products growing on the soils of “nickel” areas, in sea, river and lake water, in the bodies of terrestrial and most marine animals and fish. It is especially abundant in the liver, pancreas and pituitary gland. The need for nickel has not been established.

The main biological significance of strontium is in the construction of bone tissue, in which its content is 0.024% in terms of ash.

Nutritional and biological value of vegetables, herbs, roots, herbs, fruits and berries

Vegetables, fruits and berries are of exceptional importance in nutrition. A deficiency of this part of the diet is the most common nutritional mistake, leading to serious negative consequences. Immunodeficiency, infectious diseases, manifestations of negative heredity and other troubles can be prevented or significantly weakened if we understand the role of vitamin-like factors, biologically active substances in general, macro- and microelements in human nutrition during its adaptation to the real environment.

Vegetables and fruits are among those products that can least be replaced with any other food products. The importance of vegetables and fruits as food products lies in the fact that they are the main suppliers of: vitamins, pectin fibers and active fiber, alkaline mineral elements, organic acids and carbohydrates.

Important physiological properties of vegetables and fruits include their effect on the functioning of the digestive glands. In addition, they normalize the vital activity of beneficial intestinal microflora, reduce the intensity of putrefactive processes, increase the motor function of the stomach and intestines, enhance peristalsis and thus improve bowel movements. Vegetables and fruits are of great importance for maintaining acid-base balance in the body and preventing acidotic changes. They contain a balanced active complex of minerals that have an alkalizing effect in the body.

The biological composition of vegetables, fruits and herbs is extremely rich. They contain all vital nutritional components.

Carbohydrates. The carbohydrate content in most vegetables does not exceed 5%, but in some of them, for example in potatoes, the amount of carbohydrates reaches 20%, in green peas - 13%, etc. Carbohydrates in vegetables are mainly represented by starch and, to a lesser extent, sugars , with the exception of beets and carrots, which are dominated by sugar. Fruits are richer in carbohydrates than vegetables (on average they contain 10% carbohydrates).

Sugars (glucose, fructose, sucrose) are most fully represented in fruits. A special feature of sugars in fruits and vegetables is their significant fructose content. In vegetables, sugar is also presented in three types - glucose, fructose and sucrose. The largest amount of sugars is found in carrots (7.0%), beets (9.0%), watermelons (8.7%) and melons (9.0%). Other vegetables contain little sugar. Sucrose predominates in carrots, beets and melon. Watermelons are an exceptionally rich source of fructose.

Fiber is widely represented in vegetables and fruits (1-2%). Berries are especially high in fiber (3-5%). Fiber, as you know, is a difficult-to-digest substance. Vegetables and fruits (potatoes, cabbage, apples, peaches, etc.) are a source of predominantly soft fiber, which is broken down and absorbed quite fully.

In the light of modern scientific ideas, fiber from vegetables and fruits is considered as a substance that promotes the removal of cholesterol from the body, and also has a normalizing effect on the vital activity of beneficial intestinal microflora.

Pectin substances. In vegetables and fruits, pectin substances are presented in the form of protopectin - a dense, insoluble substance contained in cell walls, and pectin - a soluble substance found in cell sap. Protopectin, when broken down, can serve as a source of pectin. The breakdown of protopectin occurs under the influence of the enzyme protopectinase, as well as during boiling. The rigidity of unripe fruits is explained by the significant content of protopectin in them; During the ripening process, protopectin is broken down, the fruits become softer and enriched with pectin. Ripe vegetables and fruits are much richer in pectin than unripe ones. When fruits are heated, protopectin also breaks down to release pectin, so baked fruits, such as baked apples, are richer in pectin than raw ones.

Apricots........................4.0-7.1

Oranges (pulp) .......12.4

Cherry........................11.4

Plum................................3.1-8.0

Pear........................3.3-6.3

Apples........................1.6-5.6

Radish.............................10.3-10.9

Beet...................4.8-7.2

Carrots........................2.4-4.8

You may notice that oranges, cherries and radishes are richest in pectin.

Mineral elements. Vegetables and fruits are a rich source of various mineral salts: potassium, calcium, magnesium, phosphorus, iron, etc. The salt composition of vegetables and fruits is characterized by an alkaline reaction. In this regard, they play an important role in maintaining the acid-base state of the body. Vegetables and fruits are the main suppliers of potassium and iron, which makes them important in the mineral supply of the body.

Potatoes have a high potassium content (568 mg per 100 g of edible portion), which ensures the body's need for potassium (2500-5000 mg). There is a lot of potassium in dry fruits. For example, dried apricots (dry apricots) contain 1717 mg of potassium per 100 g of edible part, prunes - 864 mg, raisins - 860 mg, etc. Apricots, quince, pears, plums, apples, melon, etc. are rich in iron. Significant amounts of iron are found in white cabbage, carrots, oranges, and cherries.

Iron from vegetables and fruits is well absorbed and is most fully used in the body. This is explained by the presence of ascorbic acid and other substances in vegetables and fruits.

Vitamins. In ensuring the vitamin content of nutrition and satisfying the body's need for vitamins, vegetables and fruits occupy one of the first places. They contain vitamin C, P-active substances, carotene (provitamin A) and almost the entire group of B vitamins. Vegetables and fruits are especially important as suppliers of vitamins C, P and carotene. We can assume that the body is provided with these vitamins exclusively through vegetables and fruits.

The most important of the vitamins contained in vegetables and fruits is vitamin C. Rose hips, black currants, citrus fruits, etc. are known to be high in vitamin C. However, the body is provided with vitamin C mainly through ordinary, daily consumed vegetables and fruits - potatoes, cabbage, garden greens, onions, etc.

Fresh vegetables, fruits, and berries have the highest content of vitamin C. Thus, 100 g of potatoes immediately after harvest contains 25 mg of vitamin C, and in winter - only about 10 mg. Unripe fruits, like overripe ones, contain less vitamin C.

Vegetables and fruits supply the body with vitamin P (or P-active substances). The biological action of P-active substances has much in common with the action of vitamin C. Synergism has been noted, that is, mutual enhancement of the action when these vitamins are used together.

The third most important vitamin, supplied primarily by vegetables and fruits, is vitamin A in the form of the provitamin carotene. According to modern scientific data, carotene plays an independent important role in the function of the adrenal glands and in the formation of adrenal hormone. Carrots contain a lot of carotene (9 mg per 100 g of product). This amount exceeds the daily requirement of carotene for humans. The carotene content is significant in tomatoes, apricots, onions, green peas and other plant products colored orange and green.

Vegetables and fruits also contain other vitamins: B1, B2, PP, K, inositol, choline, etc. Vegetables, especially leafy ones, are a source of folacin, which is involved in hematopoiesis. Consumption of raw vegetables allows you to most fully satisfy the body's need for vitamins.

Organic acids. The most important component of fruits and berries, as well as some vegetables (tomatoes, sorrel, etc.) are organic acids, which not only have a taste value, but also participate in some metabolic processes and digestion processes. Organic acids contribute to alkalization of the body. Including a large number of alkaline components, during the process of transformations in the body they are oxidized to carbon dioxide (CO2) and water (H2O) and leave a significant supply of alkaline equivalents in the body. Organic acids affect the digestive processes, being strong stimulants of pancreatic secretion and intestinal motor function.

Organic acids are present in fruits in a wide variety. The fruits contain mainly malic, citric and tartaric acids. Malic acid predominates in fruits, and citric acid predominates in berries. Citrus fruits contain a significant amount of citric acid (in lemons - 6-8%). Grapes contain tartaric acid (0.2-0.8%). A small amount of tartaric acid is found in red currants, gooseberries, lingonberries, strawberries, plums, apricots, etc. Traces of succinic, oxalic, formic, benzoic and salicylic acids are found in some fruits. Succinic acid is found mainly in unripe fruits, gooseberries, currants, grapes, salicylic acid - in strawberries, raspberries, cherries, formic acid - in raspberries.

Particular attention should be paid to oxalic acid, which is associated with a number of adverse effects on the body. Most often, vegetables and fruits with a high content of oxalic acid are limited in the diet. These include sorrel, spinach, rhubarb, and figs. 100 g of sorrel contains 360 mg of oxalic acid, 100 g of spinach - 320 mg, rhubarb - 240 mg, fig - 100 mg. Oxalic acid forms unfavorable bonds that contribute to metabolic disorders, especially salt metabolism. It can be formed in the body itself from carbohydrates, as well as during the metabolism of ascorbic acid. To some extent, the source of oxalic acid is such a daily consumed product as beets (100 mg per 100 g of product).

Essential oils. The biological role and physiological significance of essential oils present in vegetables and fruits have not been sufficiently studied. First of all, essential oils give plant products their flavor. By acting on the olfactory centers, essential oils enhance the secretion of digestive juices and thus improve digestion. There is evidence of the stimulating effect of aromatic substances on the nervous system. The presence of essential oils in garlic, onions, and oranges is very pronounced. In oranges, essential oils are concentrated mainly in the peel (zest); the amount of essential oil in it is 1.2-2.1% by weight of the skin. Orange essential oil contains citral, linalool, etc.

However, the effect of essential oils on the body cannot be considered unambiguously beneficial. Vegetables and fruits with a high content of essential oils have an irritating effect on the secretory apparatus, mucous membranes of the digestive tract, kidneys, etc.

Vegetables as digestive stimulants. One of the important physiological properties of vegetables is their stimulating effect on the secretory function of all digestive glands, and vegetables retain this ability even with different forms of processing (juice, soups, purees). Cabbage has the greatest juice-killing effect, carrots the least. Vegetables regulate gastric secretion, and therefore the use of various combinations of vegetables with other foods makes it possible to influence the processes of gastric digestion in the required direction. The inhibitory effect of raw undiluted vegetable juices - cabbage, beetroot, potato, etc. - is known to inhibit gastric secretion. Raw potato juice is successfully used to reduce gastric secretion and to treat gastric and duodenal ulcers. Perhaps the therapeutic effect of raw potato juice depends on the solanine it contains, which has an atropine-like effect. Vegetables stimulate bile formation. The juices of radishes, turnips and carrots are the most active in this regard. The effect of vegetables on biliary function and the flow of bile into the duodenum is expressed to a small extent. The combination of vegetables with fats is most effective in stimulating bile formation and increasing bile secretion. Vegetables also have a significant effect on the secretion of the pancreas: whole vegetable juices inhibit secretion, and diluted juices stimulate it.

The most important property of vegetables is their ability to increase the digestibility of proteins, fats, and carbohydrates.

Spicy vegetables. Spicy vegetables are a necessary part of most dishes used in everyday nutrition. Unlike herbs (spices), they have pronounced biological activity and contain vitamins C, B6, carotene, and folacin. This complex of vitamins exhibits a biological effect even with a relatively small amount of spicy vegetables in the diet.

Dill. The specific aroma of dill is determined by the presence of essential oil containing aromatic substances such as phelandrene, terminene, limonene, carvone and aniol. The essential oil content in dill reaches 2.5%. Young plants (up to 10 cm in height) are used as a seasoning for food. Older plants with coarsened stems are used as an aromatic spice when pickling cucumbers and preparing marinades. 100 g of dill contains 100 mg of ascorbic acid. Chewing dill seeds after a heavy fatty meal improves digestion and relieves the feeling of heaviness in the stomach.

Parsley. The leaves and roots of parsley contain essential oil, which gives it its characteristic smell. There are root and leaf parsley: the first uses roots and leaves for food, the second uses only leaves. 100 g of parsley contains 1.7 mg of B-carotene and 150 mg of ascorbic acid. Parsley is characterized by a high iron content (1.9 mg).

Onion. There are several types of onions used in food. The most famous are onions, leeks and spring onions. The pungent odor of onions depends on the content of essential onion oil, which contains sulfides. The amount of essential oil in onions is 0.037-0.055%. Onions contain a variety of minerals and vitamins. Green onions (feathers) are of greatest vitamin value. 100 g of green onions contain 10 mg of ascorbic acid, 100 g of leeks - 35 mg, onions - 10 mg. Green onions are characterized by a high content of B-carotene (2.0 mg per 100 g).

Garlic. Garlic is a spicy vegetable with a strong taste and aromatic properties. It contains essential oil (0.005-0.009 g per 100 g). Garlic is of no value as a source of ascorbic acid, but it has bactericidal properties due to the phytoncides it contains. Garlic is also important as a medicinal plant. It is used in the treatment of vascular and many other diseases.

Horseradish. The pungent taste of horseradish depends on the presence of allyl mustard oil; the amount of essential oil in horseradish is 0.05 g per 100 g. Horseradish has a high content of ascorbic acid (55 g per 100 g) and is a source of phytoncides.

Many herbs and roots are used as herbs in different countries and regions. The need for spicy vegetables is about 2% of the total vegetable consumption.

Rhubarb. From the leaves and petioles of rhubarb, cut before the plant blooms, you can prepare salads, jelly, compote, and pie filling. It is important that rhubarb preparations do not disrupt the digestive processes, do not affect the secretion of the gastrointestinal tract, but enhance peristalsis only at the level of the large intestine.

Borage is an ancient medicinal plant. Its leaves with the smell of fresh cucumber are added to vinaigrettes, okroshka, and cold borscht. Borage has a beneficial effect on metabolism.

It’s not for nothing that young lettuce leaves are called the breakfast of kings. Indeed, no other plant has such a delicate and refined taste. Its healing properties have been known for a long time. The substance contained in the salad - lactucin - calms the nervous system, improves sleep, and reduces the incidence of atherosclerosis. Organic acids prevent salt deposition. Pectins stimulate the intestinal tract. Lettuce leaves contain almost all known vitamins. The leaves are eaten fresh, separately or together with radishes and cucumbers; You can make sandwiches out of them.

Spinach contains proteins, sugar, ascorbic acid, B vitamins, vitamins P, K, E, D, minerals: magnesium, potassium, phosphorus, calcium, iron, iodine. All this makes spinach one of the most valuable dietary products. It contains secretin, which has a beneficial effect on the functioning of the stomach and pancreas. Spinach is especially useful for anemia.

Sorrel, which is used before flowering, improves digestion and reduces putrefactive fermentation in the intestines. Traditional medicine recommends sorrel juice as a choleretic agent. It is also a rich source of vitamin B. Sorrel leaves can be dried without losing their nutritional properties.

Nettle contains a huge amount of bioactive substances - organic acids, mineral salts of iron, phosphorus, silicon, vitamin K, vitamin C, protein and tannins. Its tonic and choleretic properties are used for medicinal purposes.

Dandelion leaves contain many vitamins and microelements; a salad of them stimulates the secretion of bile and improves appetite. Dandelion roots can be used to make a chicory substitute. Dandelion roots contain polysaccharides, organic acids, vitamins and microelements.

Water and thirst

In the adult human body, water makes up 60% of the total body weight. The water content in different tissues is not the same. In connective and supporting tissues it is less than in the liver and spleen, where it is 70-80%.

In the body, water is distributed inside and outside cells. Extracellular fluid contains approximately 1/3 of all water, it contains many sodium ions, chlorides and bicarbonates; In the intracellular fluid, which includes 2/3 of the water reserves, potassium, phosphate ester anions and proteins are concentrated.

Water enters the human body in two forms: in the form of liquid - 48%, and as part of solid food - 40%. The remaining 12% is formed in the processes of metabolism of nutrients. The process of water renewal in the body occurs at high speed: for example, 70% of the water in the blood plasma is renewed in 1 minute. All tissues of the body participate in water exchange, but most intensively - the kidneys, skin, lungs and gastrointestinal tract. The main organ that regulates water-salt metabolism is the kidneys, but it should be borne in mind that the amount and composition of urine excreted can vary significantly. Depending on the operating conditions and the composition of the liquid and food consumed, the amount of urine can range from 0.5 to 2.5 liters per day. Water loss through the skin occurs through sweating and direct evaporation. In the latter case, 200-300 ml of water per day is usually released, while the amount of sweat depends more on environmental conditions and the nature of physical activity. With exhaled air, up to 500 ml of water is released through the lungs in the form of vapor. This amount increases as physical stress on the body increases. Typically, inhaled air contains 1.5% water, while exhaled air contains about 6%. The gastrointestinal tract plays an active role in the regulation of water-salt metabolism, into which digestive juices are continuously secreted, and their total amount can reach 8 liters per day. Most of these juices are absorbed again and no more than 4% are excreted from the body in feces. The organs involved in the regulation of water-salt metabolism include the liver, which is capable of retaining large amounts of fluid.

When a person, especially an athlete, loses fluid, certain symptoms appear. Losing 1% of water causes thirst; 2% - decrease in endurance; 3% - decrease in strength; 5% - decreased salivation and urine formation, rapid pulse, apathy, muscle weakness, nausea. As a result of intense physical activity, two processes occur simultaneously in the body of athletes: the formation of heat and its release by radiation into the environment and by evaporation of sweat from the surface of the body and heating of the inhaled air. When sweating and evaporating 1 liter of sweat, the body releases 600 kcal. This process is accompanied by cooling of the skin. As a result, body temperature is regulated. Mineral salts are released along with sweat (usually athletes say that sweat is salty and burns the eyes). Under the influence of training, the body adapts to the conditions of both heating and cooling microclimates. Thermoregulation in an athlete during muscular work is closely related to the state of water-salt metabolism and requires increased fluid consumption in the form of special drinks.

1.1 Athlete’s diet

1.1.1 The principle of compiling an athlete’s diet

Preparing the correct diet for any athlete is a complex and necessary task, when solving it, it is necessary to take into account such aspects as gender, age, stage of the training and competitive process, and a specific sport.

The diet of athletes is very different from the diet of people who are not involved in sports. Athletes consume on average 3 times more calories, follow various diets more often, and are more strict about diet planning and diet planning. A certain diet and diet cannot turn an unimportant athlete into an Olympic champion, but the importance of a healthy diet cannot be underestimated. Poor nutrition reduces endurance and energy levels, does not affect the growth and development of muscle mass, and provokes the development of diseases of all body systems.

An athlete’s diet should be based on certain principles:

1. When choosing products, you should take into account the content of sports activity (active training, the period of preparation for competitions, competitions, recovery period).

2. Nutrition should be balanced, taking into account the characteristics of this sport and the intensity of the load. A balance must be maintained between the amounts of essential nutrients, vitamins and microelements.

3. When compiling a diet, the individual characteristics of the athlete must be taken into account: his gender, age, physiological, metabolic characteristics, the state of the gastrointestinal tract and other organs, the presence of diseases, tastes and eating habits.

4. Food intake must be adequate to the training and competition regime.

Often, during intense periods of active training and competition, athletes' food intake does not meet basic nutritional standards.

All food products are divided into 6 main groups, which is important to know when creating a menu and choosing dishes according to the needs of athletes:

Milk, cheeses, fermented milk products: cottage cheese, kefir, curdled milk, yogurt;

Meat, poultry, fish, eggs and products made from them;

Flour, bakery products, cereals, sugar, pasta, confectionery, potatoes;

Fruits and berries.

The first and second groups of products are the main sources of complete animal proteins. They contain an optimal set of amino acids and serve to build and renew the main structures of the body.

Vegetables and fruits are the most important suppliers of vitamins C, P, some B vitamins, mineral salts, and a number of microelements. A very important property of vegetables is their ability to significantly increase the secretion of digestive juices and enhance their enzymatic activity. Meat and fish dishes are better absorbed by the body if they are consumed with vegetables.

An athlete’s diet should include products from all 6 groups, especially dairy and meat, which are a source of complete protein. It is recommended to include in the diet sufficient quantities of vegetables and fruits, which are easily digestible and also supply the body with carbohydrates, minerals and some vitamins.

For a balanced diet, culinary processing of food is very important. It must be prepared in such a way that the natural beneficial properties of the products are preserved as much as possible.

It is necessary to create a diet taking into account the fact that during increased physical activity a large amount of energy and fluid is lost, which, in turn, negatively affects the physical condition of the athlete.

In general, the most preferable for athletes is the so-called fractional nutrition, that is, eating in small portions 5-6 times a day.

The most favorable time for eating is the morning from 8.00 to 11.00. Some athletes refuse breakfast and thereby provoke unsystematic food consumption, leading to a decrease in performance and an increase in body fat. If an athlete is in the stage of “cutting” weight, he should in no case start a low-calorie diet with breakfast; lunch or dinner are better suited for this purpose. A breakfast that contains enough nutrients allows you to avoid “snacks” that are so dangerous for your physical condition during the day. If your first workout is in the morning, breakfast should be fairly light. After training, it is necessary to replenish the lack of fluid and nutrients in the body, so at this time the diet should consist of fruit juices or dairy drinks. You can eat a full breakfast 1.5 hours after training. It may consist of oatmeal, bran bread, yogurt and fruit. A hearty breakfast is especially necessary for those athletes who train in the evening. Eating enough food at breakfast eliminates the feeling of hunger for a long time and charges the body with strength and energy.

Meals should be prepared in such a way that the food taken does not burden the athlete’s work, but increases his physical capabilities. Before the competition, athletes should eat no earlier and no later than 5 hours to digest a large amount of food, 3 hours to digest food with a calorie content of at least 600 kcal, 1 hour to digest liquid food, less than 1 hour to eat light snack.

After physical and emotional stress, it is important to consume a sufficient amount of carbohydrates, since glycogen in muscle tissue is subject to the most rapid recovery after sports exercise. In the first half hour, the athlete must take at least 150 g of carbohydrates with food, followed by the same amount of the substance 5 hours later. Consumption of carbohydrates after competition is important for normal recovery and for the ability to quickly return to the training regime. The most harmless source of carbohydrates are fruit juices, fresh fruits and vegetables, and dishes made from unground cereals and should be included in the athlete’s diet at least 6 hours after the competition.

The distribution of an athlete’s diet depends mainly on the time of the most intense physical activity. If training or competitions take place in the morning or afternoon, breakfast should include the maximum amount of carbohydrates and be sufficiently high in calories, small in volume and easily digestible. To avoid intestinal upset, you should not eat foods high in fat and fiber before training. The calorie content of breakfast should be 30% of the daily value.

The role of the daily meal (lunch) is to replenish the energy expended during training sessions. The calorie content of lunch should be 45% of the daily caloric intake. Lunch should be rich in a variety of products and rich in proteins, fats and carbohydrates.

The calorie intake for dinner is 25%. Dinner should be planned in such a way that it helps restore tissue proteins and replenish carbohydrates in the body. You should not eat hard-to-digest foods at this time; it is most advisable to include liquid fermented milk products, cottage cheese products, fish dishes, and a variety of cereals in your dinner.

1. 1. Necessary elements of the diet of athletes

It is also very important to follow a diet and ensure proper distribution of food throughout the day with a high level of absorption of food products.

The daily amount of energy received from food must completely cover the body’s energy costs, which are usually expressed in kilocalories (kcal). The energy value of food is indicated in these same units.

Per day during training sessions, an athlete should receive approximately 63-67 kcal per 1 kg of body weight from food. If a football player’s body weight is 75 kg, then, therefore, he should receive 4725-5025 kcal from food per day.

The calorie content of the diet can be calculated approximately using the menu layout, which is a list of dishes indicating the number of products taken for cooking. The calculation is made using special tables of caloric content of food products, which indicate the number of calories per 100 g of product. By counting the number of calories in each individual product taken to prepare a given dish, and then summing up the data for each dish and meal, the desired caloric content of breakfast, lunch, dinner and, finally, the entire daily diet as a whole is obtained. The caloric content of the daily diet is compared with the indicators of daily energy consumption and, based on this, appropriate changes are made to the athlete’s diet.

High-quality nutritional value is achieved, first of all, due to the correct ratio of basic nutrients: proteins, fats, carbohydrates. For football players this ratio is 1:0.8:4 (substances in the body)

An athlete’s diet should be varied and provide the body with all the necessary substances.

Squirrels are needed primarily for the construction and constant renewal of cells and tissues of the body. Protein is also of great importance for the proper functioning of the central nervous system. The daily protein requirement for football players is 2.3-2.4 g per 1 kg of weight. More than half of all proteins consumed should be proteins of animal origin, which are found in meat, fish, eggs, milk, cottage cheese, and cheese. Among products of plant origin, more valuable proteins are found in oatmeal and buckwheat, soybeans, beans, potatoes, rice, and rye bread.

It is best to distribute protein-rich foods as follows: meat and meat products, as well as cheeses for breakfast and lunch, and fish and fish products, cottage cheese, porridge with milk for dinner.

Fats are concentrated sources of energy. One gram of fat provides 2.2 times more energy than carbohydrates and proteins. Fats also perform a plastic function. At the same time, some fats (butter, fish oil, vegetable oils) contain very valuable vitamins. The daily fat intake for football players is 1.8-1.9 g per 1 kg of body weight. The diet should contain 70-80% fats of animal origin (butter, sour cream, cheese), as well as 20-30% fats of vegetable origin in the form of vegetable oils or from canned vegetables and fish.

Carbohydrates- the main source of energy during muscle work. The daily carbohydrate intake for football players is 9-10 g per 1 kg of body weight.

Food products contain complex and simple carbohydrates. Simple carbohydrates (glucose, fructose) are found in sugar, honey, and grapes. They are quickly absorbed into the blood and thereby make it possible to quickly realize their energy for muscle work. Plant products are rich in complex carbohydrates: bread, cereals, rice, pasta, potatoes. The starch they contain is digested relatively slowly, so that the glucose to be absorbed is formed gradually. This creates favorable conditions for its fullest possible use. In the diet, complex carbohydrates should make up 70%, and simple carbohydrates - 30%. Consuming large amounts of sugar is not advisable, as this can cause the concentration of sugar in the blood to rise sharply and exceed acceptable limits. As a result, sugar will be unproductively excreted in the urine. Usually this is already observed with a single dose of 200-300 g of sugar.

Along with this, it is necessary to use the ability of sugar to be quickly absorbed into the blood. After a strenuous workout, in order to speed up recovery, you should take 50-100 g of sugar or drink a glass of sweet tea.

It should be remembered that under certain conditions carbohydrates can be converted into fats in the body. Therefore, athletes who are prone to obesity should not abuse flour products, sweets and other easily digestible carbohydrates.

Ballast substances, or so-called fiber, play a certain role in digestion. They are part of plant cells and are not broken down in the gastrointestinal tract. However, fiber enhances intestinal motility and the secretion of digestive glands. If the food contains insufficient ballast substances, indigestion and constipation may occur. A large amount of fiber is found in wholemeal bread, legumes, beets, turnips, prunes, radishes, carrots and other vegetables and fruits.

Minerals play an important role in the body and therefore must be contained in food.

Calcium salts are part of supporting tissues, influence neuromuscular excitability, are necessary for blood clotting and activate a number of enzymes. The daily requirement for calcium salts is 1000-1500 mg. Milk and dairy products are especially rich in calcium: cottage cheese, cheese, sour cream, yogurt, and eggs.

Phosphorus, like calcium salts, is involved in bone formation. It is involved in the processes of carbohydrate metabolism in muscles. Along with this, phosphorous proteins and fats have a beneficial effect on mental performance. The daily norm for football players is 2000-2500 mg of phosphorus. A large amount of it is found in cheese, liver, fish, meat, as well as beans, peas, oatmeal and buckwheat.

It is very important that the ratio of calcium and phosphorus salts in food is 1:1.5. In this case, minerals are well absorbed. A favorable quantitative ratio of calcium and phosphorus salts is found in milk and dairy products, as well as in a dish such as buckwheat porridge with milk.

Vitamins- regulators and catalysts of biochemical and physiological processes. With a lack of them in food, a special condition develops - hypovitaminosis, which is characterized by a decrease in performance, a drop in the body's resistance to infectious diseases, and a deterioration in well-being. During sports training, the need for vitamins increases, which is associated with intense muscle activity and high neuropsychic stress. Vitamins C, B1 and A are of greatest importance for football players.

Vitamin C(ascorbic acid) has a variety of effects on the vital functions of the body. It has a positive effect on redox processes, activates the activity of individual enzymes and hormones, and ensures normal capillary permeability. With a lack of this vitamin, general weakness, hemorrhages in the skin and gums, and decreased resistance to colds and infectious diseases appear. The daily dose of vitamin C during normal training is 100-150 mg, and during competitions and in the next 2-3 days - 200-250 mg. The best effect is observed when taking ascorbic acid in combination with glucose.

A lot of vitamin C is found in rose hips, black currants, green onions, cabbage, sorrel, lemons, and tangerines. It is recommended to use rosehip infusion as additional vitamin C.

Vitamin B1(thiamine, aneurin) plays an important role in the activity of the nervous system, contributing to the normal course of metabolic processes. It has a stimulating effect on performance, and its additional intake allows you to endure significant training loads. During normal training, the daily dose of vitamin B1 is 2-3 mg, and during intense training and competitions it reaches 5-10 mg. It should be emphasized that the stimulating effect of vitamin B1 does not occur with a single dose, but occurs with systematic and long-term intake into the body.

Yeast, rye and wholemeal wheat bread, peas, beans, buckwheat, liver, and kidneys are especially rich in vitamin B1.

Vitamin A(retinol) is necessary for the normal functioning of the organs of vision, skin, and mucous membranes. Its connection with energy metabolism has also been established. With a lack of vitamin A, “night blindness” occurs; a person’s visual acuity and color perception in poor lighting decrease. Therefore, providing the diet with vitamin A is of particular importance for football players, since their activities are associated with visual strain, the need to distinguish colors and quickly adapt in the dark. Daily requirement. vitamin A for football players is 2-2.5 mg. Fish oil, liver, eggs, milk, butter, cheese, and sour cream are especially rich in vitamin A. In our body, vitamin A can be formed from carotene, which is found in carrots, green peas, sorrel, green onions, and tomatoes.

It should be emphasized that at the end of winter and spring, the vitamin content in preserved vegetables decreases significantly. Therefore, it is at this time that you need to take care of the content of vitamins in your diet, including large quantities of sauerkraut, tomatoes, vegetable and fruit juices, rosehip decoction, etc.

Satisfying the need for vitamins should primarily be achieved through natural foods containing large amounts of vitamins. If there is a shortage of them, it is recommended to use vitamin concentrates, as well as synthetic vitamin preparations.

Table 1. Determination of an athlete’s need for biologically active substances necessary for the development of special performance (Khasanov A.A., Tokaev E.S. Journal “Bulletin of Sports Science”)

Nutritional supplements

Rational nutrition is a powerful incentive to increase performance and activate recovery processes in the body after large and intense physical activity. Improvement of training methods in various sports has led to a significant increase in energy expenditure, requiring a corresponding increase in the caloric intake of athletes. However, the need for high-calorie food often causes great practical difficulties: to provide athletes receiving a large amount of calories from food, it is excessively saturated with fats, as a result, the balance of nutrition is disrupted, which negatively affects the performance of athletes and the rate of its recovery. In other cases, in order to compensate for the energy expenditure of athletes, they are offered such volumes of food that are difficult to digest and which make it difficult to perform subsequent physical activity Often, when preparing diets, great difficulties arise due to the need to compensate for the increased need of athletes for vitamins and mineral salts. When organizing nutrition for athletes, it is necessary to take into account that when digesting regular food, the release of energy potential and the absorption of nutrients requires considerable time. The digestion time for some foods is 3-4 hours, and sometimes 5 hours, and food intake is carried out 1-1.5 hours after the end of training (competition). In addition, the breakdown of food substances occurs gradually and their concentration varies within insignificant limits.

Chemicals that enter the body in finished form can have a completely different effect. Immediately after a shock dose of food substances, the intensity of metabolism and recovery processes increases. With the help of nutrients, it is possible to regulate biochemical processes and purposefully influence the athlete’s body at various stages of the training process.

The solution to these problems is carried out by creating specialized products of increased biological value (PPBC), nutritional mixtures and drinks. Easily usable energy sources, plastic materials and biologically active substances are introduced into the body of athletes, regulating and activating those metabolic reactions that occur with difficulty when performing certain physical activities. Use of all These nutrients require the organization of specialized additional nutrition for athletes: before exercise and training, immediately after training, during breaks between competitions.

The need to use specialized nutrition in elite sports is due to the fact that during training loads of large volume and high intensity, restoration of basic metabolic functions cannot always be achieved with the help of traditional food products. The inclusion in the diet of special products that have a small volume, high specific calorie content and easy digestibility allows you to quickly make adjustments to the nutrition of athletes, provide the body with energy and nutrients adequate to energy expenditure, thus contributing to maintaining high performance and readiness to perform regular physical activity in the conditions of repeated training.

The use of specialized sports products allows you to provide nutrition directly during the distance and between training sessions, change the daily diet depending on the direction of training loads, and adjust body weight. And also regulate water-salt metabolism, thermoregulation and accelerate recovery processes.

As discussed above, the only sources of energy for humans are food components that are valuable in their calorie content in the form of proteins, fats and carbohydrates. In addition to them, the body needs vitamins, minerals and other nutrients necessary to perform plastic and regulatory functions, and in very small quantities (mg), micrograms (mcg) or special units (ME). But the body will receive even this minimum of minerals and vitamins only if it absorbs a fairly large amount of food, since food products contain extremely little of these nutrients.

Specialized foods and drinks can be used for the following purposes:

Changes in the qualitative orientation of the daily diet in accordance with the direction of the daily diet in accordance with the direction of the training loads.

Urgent correction of an unbalanced daily diet.

Increasing the frequency of meals in conditions of 2-3 single workouts per day.

Reducing the volume of the daily ration and changing its quality orientation on competition days.

Increasing muscle mass in athletes, reducing body weight.

As a nutritional recovery aid after high-volume, high-intensity training loads.

As a nutritional recovery aid between starts.

During the recovery period.

The choice of certain products, their combinations and the quantity used depend on the nature of the actual nutrition, the training cycle and the focus of the training work.

Specialized sports supplements have high nutritional vitamin and mineral density, homogeneity and ease of use. Currently used additives come in a variety of convenient forms: powders, mixtures soluble in milk or water, drinks, dosed ampoules, bars. They are convenient for preparation, transportation, and have good taste.

Classification of specialized sports nutrition:

1. Protein and protein-carbohydrate preparations and mixtures, including individual amino acids.

2.Carbohydrate and carbohydrate-mineral drinks and mixtures.

3. Nutrient mixtures containing carbohydrates and polyunsaturated fatty acids.

4.Nutritional mixtures, drinks and dishes enriched with polyunsaturated fatty acids and proteins.

Chapter II. Physiological features of nutrition of football players

2.1 Physiological characteristics of football players’ activities

Each sport has its own nutritional characteristics associated with the specifics of physical activity. The use of biologically active substances that adequately reflect the metabolic characteristics of a representative of a particular sport will allow the regulation of specialized functions characteristic of adaptation to near-maximum loads, will help optimize and accelerate recovery processes and have a therapeutic and preventive effect.

The activity of football players during the game largely depends on the individual psychophysiological characteristics of each player, on the ability of football players to endure high-intensity training and competitive loads. One of the main indicators characterizing intensity in football is the level of energy expenditure by a player during the game. The intensity is expressed either in calories or in the amount of oxygen consumed.

Research by scientists and specialists in the field of football has shown that football players during a game work 60-80% of the time at 80-100% of their maximum oxygen consumption (VO2).

The average oxygen consumption among football players ranges from 3.3 to 4.5 l/min. Energy consumption per match is 1500-2000 kcal.

High amounts of energy consumption lead to an increase in the work of the cardiovascular system of a football player’s body by 8-12 times compared to its activity at rest.

The heart rate (HR) of a football player during a game ranges from 130 to 200 beats/min, and in training sessions it can reach 220-230 beats/min. The pulse rate of a football player's game is 14,500-16,000 heartbeats.

At the same time, the boundaries of the power zones in which football players work are very wide.

In addition, during the game the work of the respiratory circulatory system is significantly enhanced.

During the match, other changes occur: football players lose an average of 2.5-3 kg of weight, and there is a large loss of fluid from the body.

A football match, due to its high intensity, causes significant changes in the body of football players and normalization of all functions in players is observed after 48-72 hours after the end of the game.

Features of nutrition in training football players

Glycogen stores are the main source of energy for playing football. To maintain high glycogen concentrations, experts recommend consuming 9-10 g/day of carbohydrates per 1 kg of body weight, or 46% of the total energy coming from food. Moreover, 64% of all carbohydrates consumed should be complex and 36% simple.

The protein requirement of football players is 1.4-1.7 g/day per 1 kg of body weight, or 175-212% of the norm for an ordinary person. When using this protein content in the diet, stable muscle growth is observed.

Vitamins are widely used as food additives in the nutrition of athletes. However, there are no special studies to assess the required amount of vitamins in the diet of football players. The same situation exists for the use of minerals in the nutrition of football players.

Sports training, in particular, the training of football players, requires the human body to expend a lot of energy, consume a large amount of mineral salts through sweat, and disintegrate protein structures. Depending on the volume and intensity of the loads performed, temperature, pressure and air humidity, a football player can spend up to 4000-6000 kcal in one training session, lasting 1.5-2.5 hours, and lose 2-4 liters of sweat. The intensity of exercise is often accompanied by both mechanical damage to myofibrils and muscle fiber structures as a result of the release of lysosome enzymes under the influence of an increased concentration of hydrogen ions. Hydrogen ions are predominantly formed in glycolytic muscle fibers during anaerobic glycolysis. Consequently, sports training should be accompanied by a system of protective and rehabilitation measures. All these activities can be divided into urgent and long-term.

To urgent protective measures Supplements that are used immediately before training or during training include:

Increasing blood pH, and therefore the buffering capacity of tissues - sodium bicarbonate and citrate;

Affecting key enzymes of glycolysis, slowing down the rate of formation of lactate and hydrogen ions - sodium citrate.

To long-term protective measures, which are used during the implementation of the training program, include nutritional supplements:

Increasing the strength of membranes are antioxidants and mineral substances, phospholipids.

Long-term rehabilitation and ergogenic measures that are used during the implementation of the training program include nutritional supplements:

Increasing the rate of organelle synthesis - amino acids (glutamine), creatine monohydrate.

Decrease in the rate of organelle degradation (NOD).

2.2 Nutrition during different periods of the training process

The diet directly depends on the stages of a football player’s preparation and training loads.

2.2.1 Nutrition during the pre-competition period

During the preparatory period, when athletes go to training camps to improve their general physical fitness, it is advisable for a football player to increase the content of proteins in the body necessary for muscle development, and when improving endurance, enrich the diet with carbohydrates and vitamins (widely using oatmeal and buckwheat porridge, vegetables and fruits). During the period of preparing speed-strength qualities, a football player requires foods enriched with phosphorus and calcium (cheese, fish, etc.).

2.2.2 Nutrition during the competition period

Food taken before games (at least 3 hours before the match) should be high-calorie, low-volume, but not fatty, with a predominance of proteins and carbohydrates. After all, they provide 60-65% of a football player’s energy, 15% from proteins, and only the rest comes from fats. Many people believe that on the eve of a game a football player needs to eat as much as possible, but this is wrong. It is not the quantity of food that is important, but the quality of its components. In these cases, the following diet is recommended: stewed meat, poultry dishes with combined vegetable side dishes, seafood delicacies, rice and oatmeal, whole wheat flakes, eggs, yoghurts, fruit and vegetable juices, fortified compotes.

It is not advisable to include hard-to-digest, fatty foods (animal fats, fried meat, beans, peas, seeds, loved by many, etc.) in your diet before exercise, and even more so before important games. In addition, on the day of the match, it is important for a football player to consume plenty of fluids so that the body does not become dehydrated during the match. It is important to remember that the diet must be followed every day, and not just on the eve of the game.

After sports activities, food should be more nutritious, with sufficient amounts of protein. You can use foods rich in fiber; they help restore vitamins and mineral salts lost during training and matches). Fish dishes, fermented milk products, vegetables and fruits best meet these goals.

2.2.3 Nutrition during the transition period

In the off-season, an athlete can either maintain his physical qualities at a certain level, or increase speed-strength training, while at the same time avoiding excessive weight gain. It is acceptable to increase “lean” body mass and decrease fat content, but gaining more than 2-3 kg per year is hardly justified. It is necessary to maintain high endurance and resistance to temperature fluctuations, since the game is played outdoors in different weather conditions.

Calorie intake in the off-season provides the opportunity for weight gain; during competitions it is equal to maintenance plus consumption for intense physical activity. Estimated calorie content of the daily diet for team sports: 4500-5500 kcal (men, 70 kg); 4000-5000 kcal (women, 60 kg). However, due to the large differences in the needs of players, taking into account weight, the nature of the loads in a particular sport and other factors, it is necessary to calculate the composition of the diet individually.

An example of a diet during the off-season:

First meal (8:00): omelet of 4 eggs with cheese, toasted bread with bran, greased with butter or processed cheese, fresh fruit, a glass of milk, sports nutrition.

Eat the second meal (10:30): a protein-carbohydrate cocktail with milk or water.

Third meal (13:00): fish salad with vegetables or a sandwich with cooked meat, fresh fruit, a glass of milk, sports nutrition.

Fourth meal (15:30): protein shake.

Meal 5 (7:00 p.m.): red meat or poultry, rice or baked potato, salad, iced tea or coffee, sports nutrition.

Sixth meal (21:30): ham or soft-boiled eggs, cheese with bread, nuts.

The total calorie content of the daily diet is more than 3500 calories. The set of products may vary depending on the preferences of the athlete. If possible, you should try to diversify your diet as much as possible to avoid using the same foods throughout the day.

2.3 Comparison of Russian and foreign football players

The diets of football players from different countries vary slightly. In Germany, especially on game day, preference was given to still drinks. In Russia there was no such wariness towards sparkling water. It was also believed that on the day of the match, a football player should consume water without gas, and immediately before the game it is advisable to exclude various juices from his diet with them, the body experiences a greater need to consume water. In addition, before the game, meat was excluded from the lunch diet. As a rule, broth, some light salad and either rice or spaghetti were served; these products have the greatest energy. As for meat, it was believed that it took longer to digest, and the footballer entered the field with a heaviness in his stomach. But there are other, more global differences. For example, in most Western clubs, football players eat five times a day, in Russia - three and sometimes have an afternoon snack.

The nutrition process is divided into three main stages. 20% of all food consumption is spent on breakfast, about 35% - 40% on lunch, since before or after it there is a training process or competition. The rest is for dinner. Therefore, it should be carried out somewhere at 19.30 so that the body has time to digest everything properly before going to bed.

The emphasis is on carbohydrate-protein foods. For breakfast you can eat mainly dairy products, cheeses, omelettes, all kinds of cereals, tea, coffee, and some sweets. Lunch is already a more serious undertaking. But the main focus is on the evening meal. Cold appetizers, hot dishes, a large number of side dishes, raisins, nuts, fruits. If a match is scheduled in the evening, then this time is shifted.

Lunch time also shifts on game day. A large meal should occur 5 - 5.5 hours before the game. And this is another difference from the European system, where players are fed three hours before the match, but less generously.

Spicy ingredients such as pepper and sauces are also contraindicated for football players, as they cause increased thirst.

The most important specificity in sports nutrition is the first course. Legionnaires take a long time to get used to the need to consume various soups at lunch. But our clubs still don’t give up on the “first” and try to preserve national characteristics.

They do the same in Southeast Asia. Moreover, for example, in China, almost every region had its own food preferences: in the northern part of the country, food is fatty and spicy, in the south it is spicy, in the west it is sour, but in the east it is already salty. It was the same in the Soviet Union, where each republic had its own specific cuisine. The diet of the Japanese and Koreans is also very different, except that rice in the East is the same for everyone. In Japan, seafood came first, although people gradually began to get used to meat.

But what Asia doesn’t have a problem with is alcohol. As, indeed, in Europe. But in the West, unlike the East, alcohol in reasonable quantities is even welcomed.

Consider the menu of several football teams.

According to Svetlana Rezvan (chef of FC Shakhtar), the players’ menu is very diverse:

– There are three or four types of salads every day, fresh vegetables in the summer, pickles in the winter. Of the heavier ones - Olivier, crab, seafood salads. We cook pea soup, solyanka, and borscht with it. We have football players who definitely need broth. Second courses include chicken legs in tomato, stewed veal, and boiled fish. Side dishes include rice, spaghetti, buckwheat. But Miron Bogdanovich does not allow them potatoes, because they are hard on the stomach. And be sure to have a dietary menu - pureed soups, boiled chicken or fish.

One day menu for Shakhtar players

Breakfast

Cold appetizers:

1. assorted meats

2. assorted vegetables

3. assorted cheese

4. assorted fermented milk products

5. cereals and muesli

6. dried apricots, raisins, nuts

7. jam, honey, condensed milk

8. butter bun

9. assorted fresh fruits

10. fruit salad

Second courses:

1. semolina porridge

2. oatmeal

3. boiled sausage

4. boiled egg

5. natural scrambled eggs

6. scrambled eggs with tomatoes

7. scrambled eggs with cheese

8. scrambled eggs with sausages

Dinner

Cold appetizers:

1. assorted vegetables

2. cheese platter

3. vegetable salad

4. stuffed champignons

5. cold cuts

6. assorted fruits

Dessert:

1. fruit salad

2. pumpkin and potato pancakes

First meal:

1. Ukrainian borscht

Main dishes:

1. beef steak with egg

2. baked pike perch

3. pasta with creamy tomato sauce and green peas

4. boiled rice

5. mashed potatoes

Dinner

Cold appetizers:

1. assorted vegetables

2. cheese platter

3. “Polonyansky” salad

4. eggs with herring and onions

5. cold cuts

Dessert:

1. fruit salad

2. apples baked with honey

Main dishes:

1. beef liver with onions

2. country chicken

3. spaghetti with zucchini

4. boiled rice

5. potatoes baked in sour cream sauce with mushrooms and onions

Shakhtar players eat at the base according to the following schedule:

breakfast - from 9.00 to 10.00,

lunch – from 13.00 to 14.00,

dinner – from 19.00 to 20.00.

First of all, we can note three meals a day, which goes against the recommended five meals a day. Accordingly, it is advisable to increase the number of meals, make them smaller, and reduce portions.

Increase the portion of rye bread on the menu

Increase protein intake and reduce carbohydrate intake to a ratio of 1:0.8:4. Because the majority of the miners’ diet consists of carbohydrates – almost 80%.

Let's look at the Zenit team menu. It takes approximately 13 kg of meat per day to feed Zenit players. Approximately half for first and second courses. The lion's share of meat is chicken and beef. During the vegetable season, Zenit chefs always spoil the team with sorrel and spinach soups. Ukrainian borscht is especially loved by football players from the city on the Neva. The team's chefs prepare it according to all the rules - with real donuts. The menu also includes delicious (according to the players themselves) fruit drinks and compotes made from cranberries and lingonberries. Sweet pastries are also allowed within reasonable limits. Fillings are only fruit (jam and confiture are allowed), but no cream.

Menu of the canteen of the football club "Zenith"

Snacks- cucumber rolls with tuna - ham rolls with cheese - tiger prawns with tomatoes, stewed in cream

First meal- vegetable soup made from cauliflower and champignons

Second courses- fried trout fillet - beef stroganoff - chicken fillet with mushrooms - chicken schnitzel - chopped beefsteak

Garnish- taglioteli (pasta) with tomatoes and garlic - vegetable ratatouille - mashed potatoes - buckwheat

Dessert- apple strudel - sweets (cookies, chocolate)

Beverages- cranberry juice, tea, coffee, water, vitamin drinks

The team's menu mostly consists of veal and beef dishes; it is recommended to replace some of these dishes with fish

Include a variety of cereals and fermented milk products in the menu

Divide meals into 5 “approaches”, reduce the size of portions per meal

Remove mushrooms from the menu

Samara "Wings of the Soviets". Emphasis on “homemade” food. For example, for lunch you can have boiled chicken legs, beef chop with mushrooms, pork chop (this is also possible!), and also with a special cheese sauce (chef’s secret). And also a turkey chop, the usual borscht, okroshka in the summer, vegetable salads with the obligatory carrots, beets, cabbage (including sea cabbage). In addition, the chefs’ arsenal includes chicken cutlets and zrazy with mushrooms, which are very popular among the team. Of course, fruits and berries are not forgotten. In summer - seasonal, in winter - citrus fruits, grapes, apples, pomegranates.

Pay more attention to the consumption of cereals and fermented milk products

Replace part of the meat diet with more dietary meat

Reduce the amount of mushrooms in your diet

Make meals fractional. Reduce portions per meal.

conclusions

When compiling a diet for football players, it is necessary to take into account individual characteristics and level of training.

The preparation of a football player’s diet is based on the functional characteristics of the body during various periods of the training process (pre-competition, competitive, transitional).

Rationalization of the nutrition of football players should be carried out taking into account the following recommendations:

• Increase the amount of food you eat during the day (5-6 times)

  Replace difficult-to-digest protein products (pork, beef, etc.) with dietary meat (poultry and fish)

  Make evening meals less caloric (by 10-20%)

The basis on which the entire system of using various substances that stimulate performance, recovery and adaptive reactions is built is rational nutrition for an athlete.

Nutrition largely determines the level of performance of athletes, the effectiveness of recovery and adaptation reactions stimulated by training and competitive loads. Nutritional needs depend on the age of the athlete. The period of intensive growth (men 12-22 years, women 11-19 years) is associated with an increased need for food products.

Nutrition for representatives of different sports

Naturally, the problem of nutrition for athletes cannot be reduced to simply replenishing energy expenditure, although this indicator is an important factor in rational nutrition: depending on the specifics of the sport, the volume and nature of the load, and individual characteristics, high-class athletes should consume 2-3 times more food with high energy value compared to people who do not exercise.

For example, if the normal life activity of 19-25 year old men requires an average of 11304-12142 kJ (2700-2900 kcal), and women - 8374-8778 kJ (2000-2100 kcal), then for athletes these values ​​can reach 25080-29260 kJ (6000-7000 kcal) and 20900-25080 kJ (5000-6000 kcal).

Training and competitive activities of representatives of various sports are associated with different energy expenditures. For example, energy consumption for weightlifters can reach 16748-18840 kJ (4000-4500 kcal), swimmers - 20900-22993 kJ (5000-5500 kcal), athletes specializing in various sports games - 18840-20900 kJ (4500-5000 kcal). The highest values ​​were recorded for road cyclists on mountain routes, triathletes - up to 25080-29260 kD f (6000-7000 kcal). A record figure of 35,433 kJ (over 7,700 kcal) was recorded in cycling during the Tour de France race.

The athlete’s diet must meet energy needs, be varied, which allows the body to be provided with minerals and vitamins, and to ensure the consumption of the required amount of fluid sufficient to prevent dehydration of the body.

Ratio of carbohydrates, fats and proteins

It is equally important to provide the required amount and, most importantly, the optimal ratio of carbohydrates, proteins and fats. Carbohydrates are designed to provide the athlete’s body with the necessary amount of energy. The main role of proteins is to ensure the regeneration of tissues worn out during training and competitive activities, adaptive rearrangements of muscle tissue, the formation of hemoglobin, enzymes and many hormones. Fats take part in the energy supply of long-term muscle activity. However, their consumption should be limited, which largely eliminates the problem of maintaining optimal weight and promotes carbon consumption.

The ratio of carbohydrates, fats and proteins in an athlete’s diet is determined by the specifics of the sport. Athletes specializing in long-distance running, cross-country skiing, cycling (road), triathlon, i.e. in sports that require endurance for long-term work, should consume large amounts of carbohydrates in their diet, which will compensate for energy costs. Hammer throwers, shot putters, weightlifters and athletes specializing in other sports and speed-strength disciplines should use increased amounts of protein in their diet.

The typical diet of people living in developed countries contains excess amounts of fat. The recommendations of nutritionists provide for the existing correction of the combination of carbohydrates, proteins and fats, which will ensure the prevention of excess weight and the development of negative processes in the body that can lead to serious diseases. For athletes, these recommendations should be further adjusted.

For example, for athletes who train intensively in endurance sports, this ratio should include a significant increase in the proportion of carbohydrates and be 70:10:20. And in the composition of carbohydrates, a rational ratio between complex (starches) and simple (sugars) carbohydrates should be ensured, since it is known that in this case glycogen reserves in the body are more effectively replenished. No less than 10% of the energy value of food should be obtained in the form of simple sugars.

Fat ratio

The ratio of saturated (animal origin) and unsaturated (vegetable origin) fats is also important. With the maximum amount of fat in the diet of athletes specializing in sports not related to endurance and duration of work, about 20-30%, the amount of saturated fat should not exceed 10%.

Particular importance should be attached to a balanced and varied diet, which can be ensured by implementing the recommendations contained in the so-called food pyramid, which underlies a healthy diet. A rational diet for athletes specializing in any sport should include at least a minimum amount of products belonging to each group. An increase in the number of products in the diet belonging to a particular group should be determined by energy needs, the specifics of the sport, the direction and magnitude of training and competitive loads.

Meals throughout the day

The optimal distribution of food consumed throughout the day is also important. For example, the optimal diet of an athlete, designed to consume 5500 kcal with 5 meals a day, is as follows: breakfast - 1200 kcal, second breakfast - 900, lunch - 1500, dinner - 1100, snacks, drinks - 800 kcal.

Considering the nutrition of athletes as a restorative and adaptive process in its essence, experts pay great attention to the appropriate distribution of food load throughout the day, its relationship with training and competitive loads, and ensuring the rapid absorption of food intake. Under conditions of high training and competitive loads, the most effective is multiple meals (3-4 main and 2-3 additional servings) during the day. It is important to pay attention to the fact that the bulk of food is taken in the daytime and no later than 3-4 hours before bedtime.

Material taken from the book by V.N. Platonov. “System of training athletes in Olympic sports”

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rational balanced nutrition competition training

Introduction

6. Drinking regime

Conclusion

Introduction

The issue of nutrition is one of the most important in human life, since nutrition is one of the basic physiological needs of the human body. Nutrition (physiological act) - maintaining human life and health with the help of food - the process of absorption of food by living organisms to maintain the normal course of physiological processes of life, in particular, to replenish energy reserves and implement the processes of growth and development. Heterotrophic organisms must eat to survive; their diet and process of absorption of nutrients depends on the biological class to which they belong.

The importance of this process has made its study relevant. After all, to maintain health in the body, it needs a specific set of substances and microelements. This gave rise to various teachings about rational and balanced nutrition. Their goal is to determine the norms of consumption of substances necessary for normal life and find a balance between them, forming a diet depending on the activity of the body.

This problem is especially relevant for athletes. Since to maintain the best physical shape of the body, the right approach to nutrition is necessary. And during periods of intense training and competition, it is especially important to monitor nutrition to prevent exhaustion of the body and maintain normal metabolism.

1. General characteristics of a rational and balanced diet

Nutrition is the most important physiological need of the body. It is necessary for the construction and continuous renewal of cells and tissues; energy supply to replenish the body’s energy costs and substances from which enzymes, hormones, and other regulators of metabolic processes and vital functions are formed. Metabolism, function and structure of all cells, tissues and organs depend on the nature of nutrition. Nutrition is a complex process of intake, digestion, absorption and assimilation of nutrients in the body.

The main nutrients (nutrients) are proteins, fats, carbohydrates, minerals, vitamins and water. These food substances are also called nutrients, taking into account their dominant importance in the life of the body and distinguishing them from the natural substances that make up food - flavoring, aromatic, coloring, etc. To irreplaceable food substances that are not formed in the body or are formed in insufficient quantities include proteins, some fatty acids, vitamins, minerals and water. Essential nutrients include fats and carbohydrates. Intake of essential nutrients from food is mandatory. Replaceable nutrients are also needed in the diet, since if there is a lack of them, other nutrients are consumed in their formation in the body and metabolic processes are disrupted. Dietary fiber, consisting of fiber, pectin and other substances, is almost not absorbed by the body, but it is necessary for the normal functioning of the digestive organs and the entire body. Therefore, dietary fiber is a necessary component of nutrition.

Nutrition is provided by food products. Only for certain diseases are individual nutrients introduced into the body: amino acids, vitamins, glucose, etc. Food products include natural, less often artificial, combinations of nutrients. Food is a complex mixture of food products prepared for consumption. Dietary ration is the composition and quantity of food products used during the day (days).

The absorption of food begins with its digestion in the digestive tract, continues with the absorption of nutrients into the blood and lymph, and ends with the absorption of nutrients by the cells and tissues of the body. During the digestion of food under the action of enzymes of the digestive organs, mainly the stomach, pancreas, and small intestine, proteins are broken down into amino acids, fats into fatty acids and glycerol, and digestible carbohydrates into glucose, fructose, and galactose. These components of nutrients are absorbed from the small intestine into the blood and lymph, with which they are distributed to all organs and tissues.

The digestibility of food is the degree to which the food (nutrient) substances contained in it are used by the body. The digestibility of nutrients depends on their ability to be absorbed from the gastrointestinal tract. The quantitative absorption capacity (digestibility coefficient) is expressed as a percentage of the total content of a given nutrient in a product or diet. For example, 20 mg of iron came in with food per day, and 2 mg was absorbed from the intestines into the blood; the iron absorption coefficient is 10%. The absorption rates of nutrients depend on the characteristics of the foods included in the diet, the methods of their culinary processing, and the state of the digestive organs. With a mixed diet (consisting of animal and plant products), the digestibility coefficient of proteins is on average 84.5%, fats 94%, carbohydrates (the sum of digestible and indigestible carbohydrates) - 95.6%. These coefficients are used to calculate the nutritional value of individual dishes and the entire diet. The digestibility of nutrients from individual products differs from the indicated values. Thus, the digestibility coefficient of carbohydrates in vegetables is on average 85%, sugar - 99%.

The digestibility of food is characterized by the degree of tension in the secretory and motor functions of the digestive organs during the digestion of food. Low-digestible foods include legumes, mushrooms, meat rich in connective tissue, unripe fruits, overcooked and very fatty foods, and fresh warm bread. Indicators of digestibility and digestibility of food sometimes do not coincide. Hard-boiled eggs take a long time to digest and strain the functions of the digestive system, but the nutritional substances of the eggs are absorbed well.

Knowledge of information about the digestibility of nutrients from individual foods is especially important in clinical nutrition. Various cooking methods can be used to purposefully change the digestibility and digestibility of food.

Rational nutrition (from the Latin word rationalis - reasonable) is physiologically complete nutrition for healthy people, taking into account their gender, age, nature of work and other factors. A balanced diet helps maintain health, resistance to harmful environmental factors, high physical and mental performance, as well as active longevity. Requirements for a balanced diet consist of requirements for the diet, diet and eating conditions.

The following requirements are imposed on the diet: 1) the energy value of the diet must cover the body’s energy expenditure; 2) proper chemical composition - the optimal amount of food (nutrient) substances balanced with each other; 3) good digestibility of food, depending on its composition and method of preparation; 4) high organoleptic properties of food (appearance, consistency, taste, smell, color, temperature). These properties of food affect appetite and its digestibility; 5) variety of food due to a wide range of products and various methods of their culinary processing; 6) the ability of food (composition, volume, culinary processing) to create a feeling of fullness; 7) sanitary and epidemic safety of food.

The diet includes the time and number of meals, the intervals between them, the distribution of the diet according to energy value, chemical composition, food set, and weight by meals. The conditions for eating are important: appropriate surroundings, table setting, absence of factors distracting from food. This promotes good appetite, better digestion and absorption of food.

Balanced diet. Data on the body's need for nutrients and the relationship between them are summarized in the doctrine of balanced nutrition. According to this teaching, for good absorption of food and vital functions of the body, it is necessary to supply it with all nutrients in certain proportions to each other. Particular importance is attached to the balance of the essential components of food, of which there are more than 50. These values ​​can vary depending on gender, age, nature of work, climate, physiological state of the body (pregnancy, breastfeeding). In a sick person, these values ​​are subject to changes based on data on the metabolic characteristics of a particular disease. Physiological nutritional standards for various groups of the population, the preparation of food rations for healthy and sick people, the development of new products - all this is based on the doctrine of balanced nutrition.

When assessing diets, their balance in many respects is taken into account. Thus, the ratio between proteins, fats and carbohydrates is normally taken to be 1:1.1:4.5 for young men and women engaged in mental work, and 1:1.3:5 for heavy physical labor. When calculating, the number of proteins is taken as “1”. For example, if the diet contains 90 g of protein, 81 g of fat and 450 g of carbohydrates, then the ratio will be 1:0.9:5. The noted ratios may be unacceptable for therapeutic diets in which the content of proteins, fats or carbohydrates has to be changed (in diets for obesity, chronic renal failure, etc.). In diets that are close in chemical composition to a balanced diet, the ratio between proteins, fats and carbohydrates should be on average 1:1:4. In the diet of healthy young people living in a temperate climate and not engaged in physical labor, proteins should provide an average of 12%, fats - 30%, carbohydrates - 58% of the daily energy value of the diet, taken as 100%. For example, the energy value of the diet is 3000 kcal, the diet contains 100 g of protein, which corresponds to 400 kcal (1 g of protein gives 4 kcal) and accounts for 13.3% of the total energy value. The above ratios can vary significantly in clinical nutrition.

When assessing protein balance, it is taken into account that animal proteins should account for 55% of the total protein. Of the total amount of fat in the diet, vegetable oils as sources of essential fatty acids should account for up to 30%. Approximate balance of carbohydrates: starch - 75-80%, easily digestible carbohydrates - 15-20%, fiber and pectins - 5% of the total amount of carbohydrates. The balance of a number of vitamins is given per 1000 kcal of diet: vitamin B1 - 0.5 mg, B2 - 0.6 mg, B6 - 0.7 mg, PP - 6.5 mg. In clinical nutrition these values ​​are higher. The best ratio of calcium, phosphorus and magnesium for absorption is 1:1.5:0.5. All considered indicators of nutritional balance should be taken into account when assessing diets used in medical and preventive and sanatorium institutions, sanatoriums and dietary canteens.

Theory of adequate nutrition A.M. Ugoleva includes the doctrine of a balanced diet, but expands the understanding of the complex process of nutrition due to data on the important role of dietary fiber and intestinal microbial flora for the life of the body, which forms a number of nutrients, including essential ones, and also modifies substances supplied with food . This theory emphasizes the importance of the formation in the food channel of hormones and hormone-like substances from the food itself and produced in the digestive organs. The flow of these physiologically active substances regulates digestion, metabolism and other functions of the entire body.

2. Physiological nutritional standards for various population groups

Physiological norms are based on the basic principles of rational nutrition, in particular the doctrine of balanced nutrition. They are average values ​​that reflect the optimal needs of individual population groups (but not individual people) for nutrients and energy. These standards serve as the basis for organizing rational nutrition in groups and therapeutic nutrition in medical and preventive and sanatorium institutions, sanatoriums and dietary canteens.

Nutritional standards for the adult population are divided depending on: a) gender; b) age; c) the nature of the work; d) climate; e) physiological state of the body (pregnant and lactating women).

When determining the recommended values ​​of nutrient and energy intake for the adult working population, differences in energy expenditure associated with the nature of work are of particular importance. Therefore, in nutritional standards, persons aged 18 to 60 years are divided into 5 groups of labor intensity.

Groups differ in the degree of energy expenditure caused by professional activities:

1st group - workers predominantly of mental labor: heads of enterprises, engineering, technical, cultural and educational, medical (except for surgeons, nurses, orderlies) workers, teachers and educators, except for sports, secretaries, workers in science, literature, printing, planning and accounting, control panels, dispatcher, etc.;

2nd group - workers engaged in light physical labor: workers in automated processes, radio-electronic and watch industries, service industries, communications, garment workers, shoe makers, department store salespeople, tram and trolleybus drivers, agronomists, veterinarians, nurses, orderlies, etc. .;

3rd group - workers of average labor: machine operators, mechanics, service technicians, surgeons, chemists, textile workers, bus and truck drivers, workers in the food industry, public utilities, public catering, food sellers, tractor and field foreman brigades, railway workers, water workers, printers, etc.;

4th group - workers of heavy physical labor: construction workers, the bulk of agricultural workers and machine operators, metallurgists, foundry workers, workers in the oil, gas, pulp and paper, woodworking industries, carpenters, riggers, etc.;

5th group - workers engaged in particularly hard work: miners in underground work, steelworkers, timber fellers, masons, concrete workers, diggers, loaders and workers in the production of building materials, whose work is not mechanized.

Each of the labor intensity groups is divided into three age categories: 18--29, 30--39, 40--59 years. This takes into account the gradual age-related decrease in energy expenditure, which affects the need for energy and nutrients. The division by gender is due to lower body weight and less intense metabolism in women compared to men. Therefore, the need for energy and nutrients in women of all age and professional groups is on average 15% lower than in men. The exception is the need for iron, which is higher in women (from 18 to 60 years old) than in men. For women, there is no 5th group of labor intensity, which includes professions with particularly heavy physical work.

When determining the need for nutrients and energy for the population aged 18 to 60 years, the average ideal body weight is 70 kg for men and 60 kg for women. For overweight individuals (taking into account gender, age, height, physique), the need for nutrients and energy is determined individually in accordance with the goals of health regulation of body weight.

The nutritional standards provide optimal amounts of protein intake. To ensure the complete amino acid composition of food, animal proteins should make up 55% of the recommended protein requirements. The share of protein in the daily energy value of the diet, taken as 100%, should be 12% for the 1st and 2nd labor intensity groups and 11% for the 3rd, 4th and 5th groups.

The share of fats in the daily energy value of the diet of all population groups is 30-33%, divided by climatic zones: for the south - 27-28%, for the north - 36-39%. Vegetable fats should make up 30% of the total fat. To ensure the completeness of the fatty acid composition of food, the consumption rate of linoleic acid has been established - 4-6% of the daily energy value of the diet for all groups of the population.

Nutrition standards include division into three climatic zones: central, southern and northern. The energy requirement of the population of the northern zone exceeds that of the central zone by 10-15%, the need for proteins and carbohydrates in relative terms (as a percentage of the energy value of the diet) is approximately the same. Thus, the need for fats for the population of the northern zone is increased in absolute (in grams) and relative terms. For the southern zone, compared to the central zone, the energy requirement is reduced by 5% due to a decrease in the proportion of fats replaced by carbohydrates.

The energy and protein consumption recommended by the Institute of Nutrition of the USSR Academy of Medical Sciences for men and women of working age is presented in Table. 2. Consumption rates for fats, carbohydrates, vitamins and minerals are given in the “Fats” sections. "Carbohydrates", "Vitamins" and "Minerals". Physiological nutritional standards for elderly and old people, pregnant and lactating women are set out in the sections “Rational and therapeutic nutrition for elderly and old people” and “Rational and therapeutic nutrition for pregnant women, women in labor and nursing mothers”.

All physiological nutritional standards are designed for individual groups and groups of a practically healthy population, i.e., for the “average” person. Therefore, the need of specific people for nutrients and energy may differ from these norms, taking into account the individual characteristics of metabolism and body weight of each person.

3. Energy metabolism during physical work

Energy consumption and, therefore, the energy requirement of a healthy person during normal physical activity consists of four main parameters. First of all, this is the basal exchange. It is characterized by the energy requirement of a person at rest, before eating, at normal body temperature and an ambient temperature of 20 ° C. The main metabolism serves to maintain the important functions of the body’s life support systems: 60% of energy is spent on heat production, the rest is spent on work heart and circulatory system, breathing, kidney and brain function. The basal metabolism is subject to only minor fluctuations. Regulation of basal metabolism is carried out with the help of hormones and through the autonomic nervous system. Its value is determined by measuring the amount of heat generated (direct calorimetry) or by recording the consumption of oxygen and the release of carbon dioxide (indirect calorimetry).

Energy in the body can be obtained as a result of oxidative processes. In this regard, it is possible to determine energy exchange based on oxygen consumption. During the “combustion” of individual food substances, different amounts of heat are formed per 1 liter of oxygen used:

carbohydrates provide 21.23 kJ (5.08 kcal), fats - 19.56 kJ (4.68 kcal) and proteins - 18.73 kJ (4.48 kcal).

The percentage of energy obtained from carbohydrate and fat metabolism is calculated from the ratio of carbon dioxide emissions and oxygen consumption (respiratory quotient). It is: when burning pure carbohydrates - 1, pure fats - 0.7, and with the usual mixed food in our country - 0.85. That is, each value of the respiratory coefficient corresponds to a certain equivalent in joules (calories).

Seasonal changes are found in the basic metabolism of athletes, which are associated with the amount of physical activity during training. During periods of high volume training, the basal metabolic rate increases as the metabolic rate increases significantly.

The second component of the body's energy expenditure after the main metabolism is the so-called regulated energy expenditure. They correspond to the need for energy used for work above the basal metabolism. Any type of muscular activity, even a change in body position (from a lying position to a sitting position), increases the body's energy consumption. The change in energy consumption is determined by the duration, intensity and nature of muscle work. Since physical activity can be of a different nature, energy expenditure is subject to significant fluctuations.

As is known, energy costs for a particular activity are calculated based on the consumption of oxygen and the release of carbon dioxide. Unfortunately, this method is fraught with the possibility of errors and produces large errors. This applies, first of all, to the calculation of energy consumption during sports activities, so the energy consumption values ​​​​given below for a specific muscle load are approximate.

The specific dynamic effect of nutrients corresponds to the amount of energy that the body will need to process the food introduced into it. Each meal intake leads to increased metabolism as a result of the processes of breakdown and transformation of nutrients. The amount of energy required to break down different food substances varies. For proteins it averages about 25%, for fats about 4%, and for carbohydrates about 8%. When taking mixed food, approximately 10% is added to the cost of basal metabolism for energy costs arising only as a result of food intake.

In table 9 shows daily energy expenditure in different sports, ranked by groups.

An athlete’s energy consumption is determined by an even larger number of components:

Climatic and geographical conditions of training,

Training volume,

Components of food for different sports, average daily

Training intensity

Kind of sport,

Training frequency

Condition during training

Specific dynamic action of food,

Athlete's body temperature

Professional activity,

Increased basal metabolic rate

Digestive losses.

It is clear that the exact determination of total energy consumption presents significant difficulties and is given in table. 10 values ​​are approximate. In addition to training and competitions, the athlete is busy with other everyday activities that also require energy.

The level of energy expenditure among highly qualified athletes increases from one Olympic cycle to another. Modern energy needs are not determined in all sports.

4. Diet and training regimens in different sports

The athlete’s diet should be compiled taking into account general hygienic provisions, as well as the characteristics of the sport, gender, age of the athlete, his body weight, stages of preparation, climatic and geographical conditions, etc.

When compiling food rations, it is necessary, first of all, to take into account the nature and volume of training and competitive loads. This is due to the fact that the athlete’s body’s need for nutrients and energy during different periods of the training process is determined by the structure and content of training work in each individual microcycle and the characteristics of metabolic changes caused by physical and neuro-emotional stress.

When working in a deep anaerobic (without the participation of respiration) mode of maximum and submaximal power, energy supply to muscle activity is carried out through the creatine kinase and glycolytic pathways of ATP synthesis, and, during short-term loads, the anaerobic breakdown of glycogen with the formation of lactate prevails over the aerobic (respiratory) one. Work in a deep anaerobic mode is characterized by high levels of lactate and urea in the blood, uncompensated acidosis.

In training regimes characterized by prolonged physical effort but relatively low power, aerobic processes predominate and almost complete coverage of oxygen deficiency is observed in the absence of acidotic changes. Carbohydrates (muscle glycogen), free fatty acids and ketone bodies serve as an energy reserve during long-term physical activity associated with endurance training. With increasing duration of exercise, the mobilization of fatty acids increases.

Work in a mixed anaerobic-aerobic mode is characterized by a lower level of lactate in the blood than in an anaerobic mode, and relatively uncompensated acidosis.

In accordance with the characteristics of metabolic processes under different training regimes, changes in the quantitative and qualitative characteristics of nutrition are required. Working in anaerobic mode requires maintaining the optimal amount of protein in the diet and increasing the proportion of carbohydrates by reducing the amount of fat. Dynamic or static muscle efforts aimed at increasing muscle mass and developing strength require an increase in protein, B vitamins, and vitamin PP in the diet.

When improving endurance, when working in an aerobic mode, it is necessary to increase the caloric content of the diet, increase the amount of carbohydrates, polyunsaturated fatty acids, lipids, vitamins E, A, B1, B2, B12, ascorbic acid, biotin, folic acid, etc. Nature of nutrition when working in mixed anaerobic-aerobic mode is close to the formula for a balanced diet of a healthy person, while the ratio between proteins, fats, carbohydrates looks like 1: 0.9: 4.

Thus, during certain periods of athletes’ training, depending on specific pedagogical tasks and the focus of training, diets should have a different orientation - protein, carbohydrate, protein-carbohydrate, etc.

Rational nutrition is ensured by proper distribution of food throughout the day. The daily diet should be divided into several meals for better absorption of nutrients, maintaining a feeling of fullness throughout the day and avoiding excessive filling of the gastrointestinal tract with a large amount of food. Irregular eating worsens digestion and contributes to the development of gastrointestinal diseases.

It is important to maintain certain intervals between meals and workouts. You cannot start training soon after eating, since a full stomach limits the movements of the diaphragm, which complicates the work of the heart and lungs, thereby reducing the athlete’s activity. On the other hand, muscular activity interferes with digestion, since the secretion of the digestive glands decreases and blood flows from the internal organs to the working muscles.

After physical activity, the main meal should be no earlier than 40-60 minutes later. Due to heavy physical activity, daily training sessions two or three times a day and high energy consumption, it is advisable to eat four to five meals a day, including first and second breakfasts, lunch, afternoon snack, and dinner. Additional nutritional intake before, during and after training is also possible.

With two-a-day training, the distribution of daily caloric intake may be as follows.

First breakfast 5%

Afternoon snack 5%

Second breakfast 25%

Evening workout

Day workout

For three training sessions a day, a different diet is recommended.

First breakfast 15%

Morning workout

Afternoon snack 5%

Second breakfast 25%

Evening workout

Day workout

When including specialized products of increased biological value (FPBC) in the diet of athletes as nutritional restorative agents, it is advisable to distribute the calorie content of food according to meals as follows: breakfast - 25%, PPBC intake after the first training - 5%, lunch - 30%, afternoon snack - - 5%, taking PPBC after the second workout - 10%, dinner - 25%.

It is undesirable to train and participate in competitions on an empty stomach, since prolonged work in these conditions leads to depletion of carbohydrate reserves and a decrease in performance. When organizing meals during training and competitions, it is recommended to use the “open table” principle. However, at the same time, athletes and coaches must be well aware of the rules for compiling daily rations and skillfully choose the dishes recommended for a given sport.

The appendix contains nutritional rations for groups by sport, developed and approved by leading Russian specialists in the nutrition of professional athletes.

5. Basic requirements for the regime and diet on competition days

Competition days in the life of an athlete are the time of the highest neuro-emotional and physical stress. Naturally, on such days, a strictly adjusted diet and diet are extremely important and must be strictly observed. The requirements for diet and nutrition are as follows.

1. Do not take any new foods (at least shortly before the competition). All products, especially PPBC, must be tested in advance during training or pre-competition. This requirement applies not only to the products themselves, but also to the method of taking them. Athletes should know in advance what food is included in the diet and when it should be taken. Food must preserve and maintain a high level of athletic performance.

2. Avoid satiety while eating. Eat often, little by little, and only those foods that are easily digestible.

3. Guarantee of readiness for competitions - normal or increased amount of glycogen in muscles and liver. This state is achieved either by reducing the volume and intensity of training in the week before the competition, or by increasing carbohydrate intake. A combination of both is possible.

4. Increase the content of carbohydrates in the diet and reduce physical activity, creating glycogen reserves, which are so necessary for performing competitive work. However, we must remember that this may also increase body weight. For example, if glycogen reserves in the body are doubled, then with a volume of muscle mass of 30-35 kg, there will be an increase in body weight of 1600-1800 g. This is due to the fact that in the muscles, 1 g of glycogen binds approximately 3 g of water.

5. Eat light food the night before the competition. Don't try to get enough in the last minutes. It is necessary to increase your carbohydrate intake gradually during the week before the competition.

In this regard, it is appropriate to consider such a dietary technique as “typer” or “glycogen supercompensation”. A week before the important start, the athlete is given exhausting physical activity; at the same time, foods containing carbohydrates (bread, pasta, cereals, sugar) are removed from his diet. The diet during this period should be protein-fat and it is desirable that it include foods high in fiber - cucumbers, cabbage, lettuce, spinach, which must be chewed thoroughly. Against the background of a protein-fat diet, fairly intense training is carried out for three days. Then, for the remaining time, the athlete is transferred to a diet rich in carbohydrates, while the intensity of the load is reduced to the limit. This diet should include various foods containing glycogen starch, as well as sweets, carbohydrate-mineral PPBCs and, of course, fruits and vegetables. It should be emphasized that when conducting a typer, you need to pay attention to the individual characteristics of its course. So, an athlete with a protein-fat diet may experience an upset stomach and nausea. The effect of the typer is achieved within 24 hours. It is only important to follow the sequence and correctness of diet and physical activity. If possible, then training during the carbohydrate diet period may not be carried out at all.

The typer is widely used in sports practice, especially in endurance training.

It is necessary, however, to remember that for the first time such a nutritional regimen should be carried out in a less responsible situation than, for example, at the stage of competitive preparation. In addition, observations of athletes show that a positive effect is not always achieved in all cases (usually only in 50-60% of cases). This is probably due to the individual characteristics of the metabolism and energy supply of the body of athletes.

6. Drinking regime

A significant factor limiting high athletic performance is the loss of water and salts, and as a consequence, a violation of the thermoregulation of the athlete’s body. Water loss during moderate physical activity for 1 hour in an athlete weighing 70 kg reaches 1.5-2 l/hour (at a temperature of 20-25 ° C). With such a load, if there were no thermoregulation, body temperature could rise 11° above normal. Here it should be emphasized once again that the only reliable way to physiologically correctly compensate for the loss of water and salts is to use special solutions of glucose with potassium and sodium salts in small portions every 10-15 minutes. The flow of liquid should not exceed 1 l/hour, and it is desirable that its temperature be within 12-15 ° C.

This is due to the positive effect of cooling the oral cavity and nasopharynx on thermoregulation processes.

1. We must strive to ensure that the body has the usual balance between water loss and its consumption. Never start with a negative water balance!

2. You should “stock up” on water before the start, drinking 400-600 ml 40-60 minutes before it. There should be no feeling of thirst before the start.

3. During competitions, it is necessary to take small portions (40-70 ml) of water or carbohydrate-mineral drinks, and as often as possible. For this purpose, special water cylinders are used, such as those used by cyclists. It's hygienic and convenient. At marathon distances, in road cycling races, and in high temperatures, athletes must drink, even if they are not thirsty. In this case, it is necessary to strictly follow the drinking schedule.

4. Do not consume large quantities of chilled liquid.

5. You should not use any salt tablets. There should be enough salt in regular food.

6. It is necessary to accustom yourself in advance to drinking chilled liquid in the summer.

7. You should start replenishing the loss of water and salts immediately after the finish. All necessary drinks should be on hand.

Conclusion

The study of rational and balanced nutrition has raised healthcare to a new level. A huge number of diseases and physiological disorders can be prevented by monitoring your own diet, controlling the balance of substances and microelements, comparing it with your own physical and mental activity.

This approach allows athletes to achieve significant results in a shorter time without significant harm to the health of their own body.

List of used literature

1. B.L. Smolyansky, Zh.I. Abramova Handbook of clinical nutrition, 3rd edition, corrected and expanded. St. Petersburg 1993.

2. P.I. Pshendin Rational nutrition of athletes.

3. Internet encyclopedia Wikipedia.

4. Website medn.ru.

5. Website art.ioso.ru.

Posted on Allbest.ru

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Nutrition refers to the intake of food into the body, its transformation in the digestive system, the absorption of the constituent components of food into the blood and their assimilation by the tissues of the body.

Nutrition ensures that the body receives energy and all the chemical substances necessary to build the human body, especially those that are not synthesized in it. Consequently, thanks to nutrition, the energy and plastic needs of a person are satisfied. What food a person consumes determines his growth, development, health, performance, adaptation to various environmental factors, and longevity. Proper or rational nutrition is the basis for the prevention of many diseases, as it helps maintain health. Insufficient, excessive or irrational nutrition adversely affects a person’s health and performance.

The impact of food on the human body is determined by its chemical composition and physical properties. Currently, the chemical composition of food has been almost completely established, and human nutritional needs have been determined. Based on them, diets and nutritional regimens have been developed for various categories of the population. Knowledge of the scientific foundations of rational nutrition is necessary for every person, especially athletes, whose activities are associated with maintaining high physical performance, the need for rapid recovery, and the acquisition of a certain body composition.

Due to extremely high training and competitive loads, athletes lose a huge amount of energy, the reserves of which must be quickly replenished. However, nutritional problems are not limited to replenishing energy expended during training or competition. Rational nutrition should ensure all plastic processes, regeneration of body structures damaged during training in sports activities, replacement of consumed vitamins, minerals, water, regulators of energy and other types of metabolism, the level of change of which depends on the specifics of the sport, the direction of the training process, etc. Consequently , to achieve high athletic results, a correct nutrition program is necessary, which should be based on the specifics of the sport, the goals, as well as the understanding that nutrition is an integral part of the training program, one of the means of achieving goals during training and competitions.

Many athletes use not only natural foods, but also special ones - so-called ergogenic substances, which increase the level of physical performance, including those prohibited for use in sports and classified as doping. As a rule, ergogenic substances are biologically active substances that affect the processes of energy formation or the mechanisms of their regulation. The most scientifically proven ergogenic substances that are not prohibited for use by athletes are carnitine, creatine, creatine phosphate and phosphates, as well as some organic acids, including metabolites of the citric acid cycle.

Principles of rational nutrition for athletes.

The rational nutrition of athletes, as well as the entire population, is based on the theory of balanced nutrition, created or refined by academician A.A. Pokrovsky in the 70s of the XX century. According to a number of authors, the principle of balanced nutrition was formulated back in Ancient India.

Nutrition for athletes includes the general principles of rational human nutrition and has its own specifics due to the nature of the physical work performed. In addition, the nutrition of athletes should be specialized, i.e., taking into account the specifics of the sport, modes and stages of training, as well as individual and other characteristics.

The individual characteristics of an athlete include gender, age, body weight, and the specificity of the basal metabolism. Nutrient requirements are higher in men than in women, as well as in people with large body weight. Children and adolescents, compared to adults, need an increased amount of substances that provide plastic processes associated with growth processes.

Essential nutrients and average intakes for an adult

The basic principles of a balanced diet include:

• balance between the energy received from food and the energy consumed by the body in the process of life;
• meeting human needs in a certain quantity and balanced ratio of individual nutrients;
• adherence to a diet (a certain time of eating and the amount of food at each meal), since the body’s work is adjusted to biorhythms;
• nutritional balance achieved through the systematic intake of animal and plant products into the body;
• providing biologically complete, well-digestible, good-quality food prepared in accordance with sanitary and hygienic rules.

Nutrition in sports practice helps to solve special problems, such as increasing physical performance, accelerating recovery processes, improving adaptation mechanisms to systematic physical activity, relieving stress, etc. Therefore, when organizing nutrition for athletes, it is necessary to take into account the specifics of sports activity, as well as the stages of preparation or competition, conditions for their implementation, which depend on:

• energy expenditure of athletes;
• a certain balance of nutrition in individual components (proteins, fats, carbohydrates, vitamins, minerals);
• diet of athletes;
• selection of products of increased biological value, multivitamin complexes;
• deterioration of the digestive system during physical activity, etc.