Food Standards Everyday Athlete

Food Standards Everyday Athlete

In order for athletes to obtain a balanced nutrition, the need for guidance in the form of food standards in accordance with the amount of calories a day is needed. Here in addition tothe amount of food a day, also given examples of the division of food three meals a daynamely (breakfast, lunch, and dinner) and snacks plus three times the drink milk before bed, assuming that the exercises twice a day.

When food Compete
In general, a match that lasted rely more than 30 minutes like a marathon race bike, at times competing in certain items provide additional food to meet caloric needs during play. Better food in liquid form, contains 400-500 calories, for example a mixture of fruit juice, sugar and flour, cornstarch, Yoghourt with starchy an athlete adjust to taste. More rapidly digested liquid food is taken 2 hours before competing.
This type of liquid diet should be introduced and familiarized before used in the game. If the athlete does not like, can be given solid foods such as bananas, crackers, cakes open, and other dietary supplements or product that is easy and lightweight portable that contain lots of carbohydrates.

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Food On the Day of the Match

Food On the Day of the Match

 

Arrangement of food on game day aims to provide food and fluids are sufficient to meet the energy and nutrients to glycogen reserves maintained. There are several requirements must be met in setting which food on game day, another between 1) Self-nutrition in accordance with the needs of the division protein 10-12%, 15-20% fat, carbohydrate 68-70% of total calories; 2) Many contain vitamins; 3) Easy to digest, not carbonated and fibrous, and not stimulate (spicy, sour) because the athlete will require a high concentration, and 5) Liquid sugar is given in low concentrations.
In addition to the above terms, there are some things that need to be addressed:
a) Choose foods high in carbohydrates, especially complex carbohydrates, such as rice, noodles, vermicelli, macaroni and pastries, muffins, biscuits, krakaers, and others.
b) Avoid simple carbohydrates, such as sweet drinks or sugar, because sugar sweetened beverages with more than 2.5 gram/100 ml of water (hypertonic) will cause hiproglikemia (decrease in blood sugar levels). The symptoms include weakness, irritability , headache, hunger, pale and sweating, confusion, convulsions, loss of consciousness. This happens because the brain is deprived of the food supply (glucose is the only source of food for the brain).
c) Avoid foods that are too much sugar, like syrup, soft drinks, chocolate, one hour played. The use of sugar before the match would be detrimental because in addition to having an osmotic effect, also increases insulin secretion which will result in hypoglycemia.
d) Set the time to eat according to schedule matches.
e) Taking into account the time of digestion of a given type of food.
f) Provide additional food in liquid form that is rich in nutrients as liquid food leaves the stomach faster than solid food and was given two hours before competing.
g) When habit near the time of play can not eat enough then dinner should be sought before the day match many carbohydrate foods and snack foods that are not selected before many carbohydrates and low fat, for example krakers, biscuit, coast. Whole-owned (perfect milk) including foods / drinks contain lots of fat that should be avoided, for a long time digestion which aggravate the stomach during a match.
h) Avoid heavy meals-fibrous. Fibrous vegetables or raw vegetables would cause the volume of faeces which aggravate the digestive tools.
i) Avoid stimulating foods and gassy. Foods that are too EDAs, too acidic and contain gas, such as cabbage, collards, durian, the numbers should not be consumed before the match, because it would interfere with the digestive process and cause discomfort in the stomach.
j) Alcohol should be abandoned. Athletes should be quite selective in choosing the food / drink before the match because lately a lot of factories that supply drinks alcohol occasionally. Although alcohol including instant source of energy for working muscles and provide high calories (1 gram yield, 7 calories), this drink gives a lot of adverse effects among which are:
1. Alcohol is a depressant to the central nervous system
2. Accelerate the production of lactic acid causes fatigue
3. Interfere with the nerve: reaction time, affects reflexes, speed and coordination to be slow.
k) Need to considered. Costil research caffeine consumption in 1978 of marathon runners are given a drink as much as 2 cups of coffee an hour before the match, showed good results. They were able to improve her appearance 10-15 minutes faster. It can be explained that "Endurance Competition" at first reduced carbohydrate, while the fat-free originating from growing. One of the effects of caffeine found in coffee, tea and coca is to stimulate mobility fat so that free fatty acids into the bloodstream. With the improvement of fat metabolism, the use of glycogen can be saved so that it will improve endurance. However, the effects of caffeine negatif to consider such as caffeine is a stimulant that can increase the nervous tension that confusing, often is also followed by the occurrence of depression during the match. Another result is the Atlet caffeine-sensitive substance will cause insomnia, eksrasistolik and diuresis. Therefore, the use of caffeine,
l) Provision of food that has been recognized by athletes or foods that contain meaning for the relevant get done, but be selective. For example for the athletes who love chicken meal from fast food restaurants, the menu should be replaced before competing grilled chicken.
m) Provide plenty of fluids with a specific time interval.
n) The structure of the pattern of the dish as a meal pattern in the maintenance phase of nutritional status modified to adding new types of high-carbohydrate snacks.

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Food Before Compete

Food Before Compete

Food arrangements also need to be done before before athletes competing. The purpose of these settings:
1. Preventing hunger and weakness.
2. The body is full of energy despite an empty stomach.
3. Ensuring hydration status.
4. Digestion is not burdened during play.
5. Athletes feel ready to compete.
Various sports have different time duration of the game, so is the severity of the match. To that end, the main energy system must be known in supplying the energy needed for physical activity. This is related to setting food before competing.
Food before the match is only a small role in providing energy, but needs to be given to avoid hunger and weakness so that athletes can perform optimally. Actually there are no special foods that can increase performance in sports, but when eating arrangements will affect the performance of athletes. For that, the diet should be planned ahead of competing well in order for athletes to compete not feel shortage of food. Give your diet regularly and avoid heavy foods that are difficult to digest.
Two or three hours before competing, athletes should be provided with a menu of light meals, but high in carbohydrates (preferably in the form of complex carbohydrates, because in addition to containing carbohydrates, also available other nutrients such as vitamins and minerals are absorbed slowly). Stomach full of food will interfere with the performance when playing. High-protein foods should be avoided because of metabilisme proteins will happen the rest of the substances that are toxic, such as ammonia and urea. Excessive protein intake will force the kidneys and liver work extra to make dektosifikasi (antidote). Ammonia and organic acid metabolism proteins would be a diuretic that allows us to remove the urine so that it will burden the athletes during the competition.
Eat before the match should consist of a light menu that is already known or can be consumed by athletes, because eating has an emotional meaning and it must be remembered that the tension ahead of the match will influence performance. In addition, choose foods that are easily digested. Avoid fatty foods because it will burden the digestive tract. One of the diet during the period of the game are called achievement diet (a diet high performance), ie, high-carbohydrate diet (70-80%) of the total calories needed per day is done several days ahead of the game. The way above is called "carbohidrat loading / superkompensasi glycogen / Hiperkompensasi glocose".
Carbohydrat loading aims:
1. Prevent the occurrence of hypoglycemia, which is characterized by symptoms of headache, blurred vision, confusion, fatigue that can interfere with performance diet.
2. Soothe the stomach from eating the stomach will neutralize gastric juices so that the stomach does not feel pain and reduce hunger.
3. Forming glycogen reserves, could achieve a regular diet.
4. Maintain adequate fluid and electrolytes to prevent dehydration.

A variety of things to consider in drafting carbohydrat loading include:
1. Should not be done in children and adolescents.
2. Supervision of experts, especially for patients with diabetes mellitus and hipertriglycerilemia.
3. Should be introduced and tested long before playing to avoid the presence of tolerance and elegri to a certain food ingredients that are not known in advance.
4. Awarded 2-3 kalisetahun for athletes who have experienced
5. No need to be given to sport short distances, such as sprinting 100 meters, because the diet can be enough. In addition, with the addition of weight, the athlete will feel stiff and heavy in competition.

Carbohydrat loading experienced improvements primarily conducted by American experts physiology. The way is as follows:
1. Carbohydrat loading done seven days before the match. So, the first three days of weight training athletes run up to the point of exhausting fit of each sport, with a normal diet, so at this stage will occur fluctuations in muscle glycogen stores.
2. The next four days prior to biting, light exercise with high-carbohydrate diet provided approximately 250-225 grams, adequate protein and low in fat, so that on game day muscle glycogen stores increased rapidly, becoming 5gram/100gram muscle and athletes ready to compete.

For endurance sports, such as the marathon and cycling loading carbohidrat way is very useful because muscle glycogen stores can be increased three times than usual, so it can be used for heavy ajtifitas that takes a long time. In addition, hydration status can be maintained for the use of 1 gram of glycogen is always accompanied by the release of 2.7 grams of water. If the aerobic metabolism of glycogen experience, will form 0.6 grams of water, so that the liberation of 1 gram of glycogen sejumblah water will be obtained for less than 3 grams. It is enough to stop the fluids lost.
1. Many of the benefits derived from carbohydrat loading, but this way is not always good, there are some disadvantages, among others: There was weight gain in the phase of high-carbohydrate diet for 2.1-3.5 kg because of water retention caused by glycogen.
2. Experiencing gastrointestinal pain, especially if excessive sugar consumption.
3. There is a severe and exhausting exercise on the last day before the game.
4. Food taste bad and big volume.

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