A few short recommendations to athletes for better nutrition
The ideal diet for you as an athlete is not drastically different from the diet that is otherwise recommended.
However, the amount of nutrients you need to consume depends on:
The type of sport you are involved in
The amount of training you do
The amount of time you spend doing sports activities.
Athletes tend to overestimate or underestimate the amount of calories they consume during training. So take special care to evaluate your energy consumption well, especially over the long term.
Avoid training on an empty stomach.
Since each of us is different, learn:
How long before training and competing it is best for you to eat a meal.What amount and type of food you can eat before training and competition.
Then you know for sure that even good food, when eaten at the wrong time, can do more harm to your workout than do it good.
What to do then?
First, plan to have a meal about one to three hours before your workout. Then it is very important that you eat right after your workout when the muscles are extremely ready to absorb the nutrients. The 30-60 minute period immediately after exhausting training is especially important.
It is recommended that you then consume 1 to 1.2 grams of carbohydrates per kilogram of body weight and 10 to 25 grams of protein. Fat intake, which slows down the absorption of carbohydrates, should wait several hours.
Please note if:
– You are prone to hypoglycemia (a drop in blood glucose).
– You have a fall in energy or feel heavy and sluggish before and during training.
A sign that you are doing well is when:
– Feeling full, energized and energized during your workouts, no matter what time of day.
During the filling phase, it is recommended that you take no more than 0.3 grams of creatine per kilogram of your body weight. Divide your total daily dose into four equal single doses and take one dose every four hours. For example, you have 70kg: 70 x 0.3 = 21 grams of creatine daily, divided into four daily doses, 21: 4 = 5, 25 grams of creatine in a single dose (which is about one full small teaspoon). During the maintenance phase, you only need to consume only a few grams of creatine daily, ie 0.03 grams / kg body weight for 4-6 weeks.
So, if you are 70kg then your daily maintenance dose is: 70 x 0.03 = 2.1 grams which is best taken immediately after your workout as part of a recovery drink for a couple of reasons:
Then the stores of creatine in the muscles are empty (consumed). The carbohydrates and proteins you take in your recovery drink will help creatine absorb faster and more completely and enter the muscle. After filling and maintenance phases, a break of at least one month is recommended.