Iron Man himself. Fuel
Sport And Fitness / / December 19, 2019
Hello. Create in itself is not just a man of iron. Although you have decided on this, created training plan for the year, detailed preparation period and drive right blog triathlete - it is not enough. You need the right fuel. Yes, your will is unshakable. Yes, your body becomes stronger from workout to workout. But without fuel and building material for iron body - can not do. So today we will talk about nutrition and auxiliary components. So, what does the Bible say we triathlete.
First and foremost, it is important to observe the necessary balance in 4 batteries of any athlete: protein, fat, carbohydrates and water.
The American Dietetic Association recommends consuming 2 grams of protein per kilogram of body weight per day. For example, for my daily intake is 130 grams. The main sources of protein in the diet is my (indicated by the amount of protein per 100 g product): Steak - 30 c, cheese -. 29 c, curd -. 12 c, the egg -. 12 c, yogurt -. 5 c, chicken breast -. 30 gr Milk -. 5 c.
The different variations of these foods are always present in the weekly diet.
You can receive up to 30% of calories from protein per day. Nothing wrong with that. Important not to forget to drink water - it allows to excrete the nitrogen by-product of protein metabolism. However, if you do not get enough protein, the body can react appropriately and to show signs of the need to increase the protein in their diet. These characteristics include: frequent colds, slow recovery after exercise, irritability, slow growth nails and their increased brittleness, hair thinning, chronic fatigue, low degree of concentration, craving for sugar, pale complexion.
Protein is the basic building block for your muscles. That is why it is recommended to eat after a workout protein shake. In the first 30 minutes after exercise opens the so-called carbohydrate protein window. It was during this period of time the body is most ready to absorb protein and carbohydrates. Protein is protein is. Nothing wrong or terrible in the use of sports drinks there. So you just help the body cope with high loads.
Eat fat is essential for triathlete. This allows you to train the body to use as fuel not only the glycogen reserves are limited, but also fat. 20 - 30% of daily calories can come from fat. To do this, it is best to use walnut oil, olive oil, seafood and, of course, animal fats. My main sources are seafood, olive oil and peanut oil.
About 40% of daily calories should come from carbohydrates. Previously it was thought that carbohydrates are the basis for the athletes. However, we must remember that carbohydrate diets cause the body to increasingly rely on glycogen, which leads to an increase in blood laktatata and reduce the role of fat as fuel for your activities. Nevertheless, it is important to consume carbohydrates during prolonged and intense exercise - for this and there are sports drinks on the similarity of Carbo Power.
Saving water balance is extremely important for the body. And especially for athletes engaged in endurance sports. 70 kg person per day is necessary to drink 2 liters of water. This is in addition to tea, coffee and other beverages. If you have no habit of drinking plain water throughout the day, you need to set a reminder. It should also be remembered that the water must be replenished electrolyte levels. Abundant water consumption "washes out" of the body's electrolytes. To fill them, you can make a weak salt solution or drinking mineral water.
In order to determine the diet I followed the following steps:
- Calculate the required number of calories consumed per day. To do this, you should know the basic metabolic rate (the amount of calories that the body needs to sustain life), and the number of calories burned per day. For example, my OSM is 1638 kcal per day, in average per one workout burned another 1,200 Kcal. For 2838 Kcal. Naturally, all other activities also requires energy. I add another 1000 - 1200 kcal. As a result, my daily intake is about 4000 kcal.
- Determine the amount of protein. When my weight is necessary to obtain 130 g per day.
- Determine the amount of fat. If I decided that 30% of calories from fat will get, I need 1600 calories per day. This is about 172 grams of fat. Those. 1 c = 9.3 Kcal fat.
- Determine by what products I'm going to get proteins, fats and carbohydrates. Make a list of your most frequently used products, determine the number of them BZHU and on the basis of this information, make up your weekly diet. That week. For example, the consumption of eggs is determined in my weekly ration of 12 units per week. I will not be evenly distribute them on days of the week - it is already too much for a week, I eat them precisely.
- As a result, should get a list of products with an approximate amount for a week. Follow the diet and this will be enough.
- For a better understanding of the mechanics of the consumption of certain products, take the time to study the relevant recommendations and research results.
Remember that you need to eat before your workout, during long workouts and after. On the methods of recovery after long training, we talked about earlier. For a couple of hours to get the training you need 200 to 400 calories mainly from carbohydrates. During a workout, so it is necessary to consume carbohydrates in the form of sports drinks and gels. The number necessary to define yourself by your body. For example, I have enough 100 - 125 calories per hour. Where an hour after your workout make an emphasis on foods with high protein content.
Tip from Ryan Bolton on nutrition during the race: "When your attitude to race is beginning to change, replenish stocks of fuel."
Most researchers say that the consumption of 2.8 - 5.6 milligrams of caffeine ka 1 kg of body weight one hour before endurance exercise is beneficial for the majority of subjects. For body weight of 70 kg is 2 - 3 cups of coffee. However, we must take into account its own characteristics and not specifically caffeine loaded.
In fact the powdered protein is protein. If to speak correctly it is organic material, consisting of a chain of amino acids connected in a covalent bond and forming polypeptide. As I mentioned above, there is nothing wrong with your diet supplement protein in the form of a cocktail of sports. Especially if you do not have enough protein in the diet. More information can be found on the Internet.
Every day I drink 2 cocktails for a total of 1 daily dose.
It is an amino acid with a split chain. They help maintain the immune system after intense training helps the muscles to maintain weight, power and endurance, help reduce fatigue central nervous system, promote the use as a fuel fats. It is best to use after prolonged exercise (over 3 hours) and in the period of maximum stress in the strength training. By myself I can say that the BCAA is very important help in the recovery.
Ergogenicheskaya relatively new substance. It helps athletes with a shortage of power and strength. For its use should be implemented creatine loading. In my experience - creatine has not had any noticeable effect on the body, but I will continue to experiment within 1 month period Basic 3.
Used during races or long training to replenish carbohydrates and electrolytes in the body. Carbohydrate drinks like Carbo Power, very convenient to use. They not only help to keep moving forward but also to make up for the loss of electrolytes. In my experience Carbo is best suited for cycling stage for long-term training in the run better suited as Vitargo rapidly absorbed by the body and has a higher concentration. Sports gels are more concentrated and as a result effective. Feels like - really after consuming the gel appears energized. Each gel pack must drink 200 ml of water. Do not wash down gels sports drinks - there will be a very unpleasant sensation in the throat.
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