Sports nutrition PDF Print E-mail
Written by Mihajlo Kostic   
Sunday, 27 June 2010 14:33



General problem of the whole of humanity is inadequate nutrition. The fast life is unfortunately brought a huge problem in the diet. A large number of people in the world are reduced to a diet fast food, soda, chips and other salty products and various candys. Most of these products is high calorie and contains the most carbohydrates in the worst shape (a simple sugar) and fats, while neglecting proteins, and their impact is an important aspect in organizmu.Takvim diet usually feel the effects later. People who do not take care of the diet are prone to serious health problems such as cancers, kardiovalularnih diseases, stomach diseases and the like. Unfortunately, a growing number of children, youth and athletes are improperly fed. Food intake and energy for life, so it is of great importance izbalanisarana good nutrition. Every sport carries its specificity, and therefore a different menu. When creating menus using a sports medicine doctor and nutriocionista.

This article will explain the basis of a healthy diet using the food pyramid Image 1.



Base of the pyramid - grains (carbohydrates)

Bread, cereal, rice, pasta...


hlebThis food group is very important. From it, our body gets the energy needed for growth, play and learning, as well as vitamins - especially B-complex. These foods contain a lot of fiber, which are very important because it makes the work of intestinal flora and help maintain health.In this group of foods including bread and other groceries from Whole grain cereals, pasta (spaghetti, macaroni ...), rice, oats, barley, millet, wheat, corn, cereal - cornflakes, muesli ...Bread and pastry flour (muffins, patties, croissants ...) with a lot of additives, cholesterol, and saturated fatty acids. Regardless of which fall into this group of foods should be avoided.



The second part of the pyramid - fruits and vegetables







Vegetables, thanks to its high content of vitamins, minerals, fiber, and low level of fat, in the diet has an invaluable role. The amount of vitamins and minerals varies from species to species. Since vitamin prevailing vitamin A and vitamin C, the minerals potassium. Owe their flavor content of essential oils also play a role in the orderly digestion. You need to eat all kinds of vegetables:

  • leafy (cabbage, spinach, kale, chard ...)
  • roots (potatoes, carrots ...)
  • bulb (all kinds of ports)
  • floral (cauliflower, broccoli, artichokes, ...)
  • fertile vegetables (tomatoes, peppers, cucumbers, zucchini, eggplant ...)
  • legumes (peas and beans green beans, green peas, broad beans ...)




The fruit is really sweet that almost comes from nature. It is very healthy. It gives the body enough important vitamins and minerals. The fruit has a lot of vitamin C, which helps to preserve the health and stimulates cell growth. Fruit falls into the group of basic foodstuffs and fruits are common characteristics:relatively low energy value, except for some species, such as bananas, chestnuts, walnuts, hazelnuts and almonds. So it is with dried fruits: prunes, dried figs, raisins);high water content, whereas the scale-exempt and dried fruit;significant carbohydrate content, especially fruit sugars glucose and fructose;low in protein and fat, but not the scaly fruit;wealth of minerals and vitamins;substantial content of cellulose (plant fiber), organic acids and other ingredients (pectin, anthocyanins, and others).The fruit is a rich source of vitamins, even though, compared to vegetables, fruits contain less. From vitamins fruit contains the most vitamin C and carotene. Their amount depends on the type of fruit, the variety and number of other factors. Vitamin C is not equally distributed throughout the tree. Most have it in the shell and below. Other vitamin in importance and the amount of carotene. Most contain it: apricot, pineapple, plum, peach, watermelon, etc.. The fruit contains small amounts of other vitamins



The third part of the pyramid - milk, meat, fish ...

Milk, yogurt, cheese

proteiniThe main ingredient that we get from these foods is the mineral calcium. It is necessary for strong bones and teeth, but more times to take yogurt, skim milk and cottage cheese, and butter and sometimes greasy or hard cheese. The main thing that our body needs from these foods are proteins (which help us build strong muscles) and iron (which is required for the performance of important processes in our body). Walnuts, almonds, lešnjaci, pistachio, peanut snacks are excellent and are very nutritious. Meat is a rich source of protein which is found in meat from 17 to 25%, containing from 5 to 25% fat, min. salts, hormones and water. Meat is the life of foods with a high content of essential amino acids in the form of protein. Besides containing the B-vitamins (especially niacin and riboflavin), then iron, phosphorus, calcium and carbohydrates. Rule number one for child nutrition in growth and development is enough protein in the diet. In practice this means one to two cups of milk a day and at least one meal with meat (fish, chicken or beef) and one with dairy products or eggs. A little more than that is not harmful, but more than that it is. Should avoid all red meat, especially pork, mixed meats (burgers), cold meats (salami, hot dogs, sausages ...).

Top of the pyramid - fats and sweets

Sweets, fatty and salty foods






These foods should be eaten in small quantities. Foods high in fat, sugar and salt does not provide enough basic nutrients. Sweets have a lot of calories and little nutrients to avoid white sugar, sweetened drinks, too much honey, sweet syrup and the like. They are especially harmful carbonated and alcoholic beverages.




Sports supplements

When taking sports preparation is mandatory to consult a sports medicine doctor. Today there are a number of sports products and their consumption without checking the health and sports medicine doctors approvals can lead to a number of serious consequences to the health of athletes. The most frequently used sports products are:


web.multivitamin1. Multivitamin supplements - vitamin mineral complex is required for all athletes. These products, in addition to vitamins A, C, D, E, K and B complex (B1, B2, B6 and B12) should not contain the minerals: calcium zinc and magnesium to maintain electrolyte balance within cells and regeneration, manganese, which participates in the synthesis nitric oxide helps break down carbohydrates, folic acid, which is needed to make red blood cells and transport oxygen to the muscles and in all organs, Phosphorus is a carrier of energy in the body, is necessary for neural activity, normal contractility of the heart muscle, copper is needed to absorb and make use of iron. It is an integral part of the antioxidant enzymes-superoxide dismutase (SOD). It is necessary for the synthesis of ATP, the energy that the body works, Iodine is necessary for the production of thyroid hormones, which participate in the metabolism of all cells in the body, Cobalt, along with iron, copper and vanadium, helps form blood elements. Microorganisms gastrointestinal tract synthesize vitamin B-12 in the presence of cobalt, it is essential for their development. Help its absorption: copper, iron and zinc, boron, which enhances the nutrition of muscles and connective tissue, which enables vanadium influx of energy and muscle growth, pantothenic acid, which helps the growth, reproduction and normal functioning of the psycho-physical as well as the synthesis of lipids, proteins, neurotransmitters, steroid hormones and hemoglobin, niacin, which helps in the synthesis of sex hormones, insulin, increases energy ...

optimum-100-whey-gold-5lb2. Whey protein - The name comes from the "whey" (whey), which relates to whey (whey) protein was obtained from whey. This protein allows rapid compensation proteins. Whey proteins are rich in amino acids, contain taurine, which acts on the muscle volume at the station. Whey protein is rich in the entire chain amino acids (BCAA leucine, isoleucine and valine). BCAA is unique because it remains in the muscle, not the liver like other amino acids. BCAA amino acids prevent the loss of muscle size and strength to enhance recovery.Whey is also rich in glutamine, which contains approximately 60% of all free amino acids in the body. Glutamine has a vital importance for muscle building (anabolic functions), prevents muscle breakdown (anti-catabolic function). Glutamine, whey, contains specific antibodies known as immunoglobulin, which play an important role in the physical immune system - destroying foreign bodies that are attacking the body.



3. Creatine Monohydrate - The body in the synthesis of ATP (adenosine triphosphate) using creatine monohydrate. Creatine plays an important role in muscle contraction. ATP provides energy by being one of the phosphate molecules to separate and thus creates another compound ADP (adenosine diphosphate). Unfortunately, the muscle tissue is deposited only a small amount of ATP. Creatine phosphate molecule gives his ADP and ATP are re-created, you can turn to muscle contractions used. If you find more creatine in the muscles thus will create large amount of ATP. Thus it provides maximum muscle performance. Creatine is a practical energy reserve in muscle, reduces muscle soreness, by neutralizing lactic acid also has an anabolic effect, stimulates protein synthesis and muscle growth while reducing body fat. Creatine Monohydrate improves muscle performance during high intensity activities such as weight lifting, jogging or any other aerobic or anaerobic exercise. Creatine can add 5 pounds of muscle and 10% of muscle strength when used regularly in combination with some of the whey protein.


glutamine5004. Glutamine - L-Glutamine is an amino acid, holds a 60% stake of amino acids in muscle mass, so its replacement is necessary after an intense workout. One of the many functions of glutamine were ammonia detoxification, regulation of protein synthesis and catabolism. Besides functioning as a source of nitrogen and thus helps cellular hydration, stimulates growth hormone production, maintains acid levels, strengthens the immune system, an important raw material for the production of energy and increases the production of glycogen in the liver.Glutamine has an anabolic (protein synthesis helps in muscle cells) and anticatabolic (preventing muscle breakdown) functions in the body. Anabolism includes all building processes that occur in the human body, the metabolic reactions resulting in the synthesis or cell, tissue and organ development, ie. growth and development as a whole, which inevitably leads to weight gain. Unlike other amino acids, glutamine contains two nitrogen atoms. Because of this additional nitrogen atom, glutamine is also called "nitrogen hour."Glutamine transports nitrogen where it is most needed in the body. After a strenuous workout, muscles are essential nutrients in order to recover as soon as possible and in order not to become catabolic state (a state in which the body due to an insufficient amount of energy dissolves the protein structure of cells and is used as a fuel). This is why Glutamine is so important. It transfers nitrogen again allows rapid flow of blood and thus speed the flow of nutrients into the muscle substance.


bcaa-5000-powder5. Amino Acids BCAA - Branched Chain Amino Acids (BCAAs - L-leucine, L-isoleucine and L-valine) are named for their unique chemical structure. BCAA amino acids imajuantikatabolicke potentials (preventing muscle breakdown) and anabolic (muscle building) effects. The body uses the BCAAs as an indirect source of energy for muscles converting them into glucose, through a process known as gluconeogenesis, which occurs in the liver. BCAAs, especially leucine, stimulate the release of insulin, C-somatomedins (IGF-l) and growth hormone (GH). Studies have shown that BCAA are a very important component for effective muscle growth, muscle energy production and muscle recovery after exercise.

Last Updated on Wednesday, 07 July 2010 10:57