Food Eng. Oguz Yildirim

How Should Sports Nutrition Be?

Sports and nutrition are two important concepts. However, in order to understand the relationship between these concepts, we need to know how athletes should be fed. Our starting point is that the amount of energy, protein, carbohydrate and fat that each athlete should take during the day is different. Because the amount of nutrition an athlete should take varies according to gender, age and weight. In addition, the intensity of the sport, its duration, physical activity during the day tells what kind of nutrition program should be followed. Therefore what is sports nutrition First of all, it is necessary to understand which food group should be consumed and how much. According to training intensity How should the sports nutrition sample menu be? We tell you in this article!

What is Sports Nutrition, What Should the Sample Menu Be Like?

Sports Nutrition in Mild Intensity Training

Athletes who do light-intensity training (jogging, walking, climbing stairs, etc.) should fill half of their plate with vegetables and fruits. Raw and cooked vegetables, vegetable soups, dried and fresh fruits are included in this part of the plate. Half of the rest of the plate should be protein and the other half should be carbohydrates. It is very important that carbohydrates are whole grains. Rice, whole wheat pasta, multigrain bread, potatoes, oats and legumes should be in this section. In the protein part, it is necessary to consume red and white meats (chicken, turkey, fish). However, when nuts and lactose-free low-fat dairy products are added, a very healthy and fortifying dish emerges.

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Sports Nutrition in Moderate Intensity Training

Light-paced jogging, skipping rope, slow-paced cycling, etc. it is for athletes. In the nutrition of athletes who train in this way, 40% vegetables and fibrous fruits, It should be 40% whole grain carbohydrates, 20% lean protein. In addition, it is necessary to consume vegetables and fruits, fresh and dried fruits, vegetable soups. Whole grain, whole grain, low glycemic index foods should be preferred in carbohydrates. By the way, legumes, pasta and rice are still valid in this dish. Especially in the sample menu of sports nutrition, eggs, fish, red meat, white meat are the foods that attract attention.

sports nutrition sample menu
Sports nutrition sample menu

Sports Nutrition in Intense Training

Athletes who train heavily (interval training, sprinting, swimming, weightlifting, etc.) spends most of his day in the gym or on the field. Heavy training requires energy. Since carbohydrate is the food that provides easy energy, carbohydrate intake should be increased. The athlete should make up 50% of his plate from whole grain carbohydrates. One should not neglect to consume foods rich in carbohydrates such as potatoes, pasta, bulgur, bread and many more. Proteins and vegetables should form the other 50% of the plate. If protein-containing foods remain valid, the consumption of vegetables should be emphasized. Fat intake is important for the individual who does sports at this pace. Consumption of avocados, nuts and oil seeds should be increased.

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Stating that his eating and drinking habits started from childhood, Oğuz Yıldırım completed his higher education in Food Engineering. He is currently serving his clients as a nutritionist in his own office.

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