Nutrition for athletes in the construction phase differs little nutrition in the run-up to a match. This applies both strength athletes for endurance athletes. The strength athlete accepts this fact better than endurance athletes; After all, he thinks in terms of muscle building. The endurance athletes are more focused on building endurance
Good Nutrition For Athletes: First Protein For Muscle Building
In the construction phase of endurance athletes are not only cardiovascular exercise is important, but also muscle building.Since endurance athletes a special focus on energy issues, other aspects sometimes escape attention. For those that build the body needs the right nutrients. Proteins are the major building blocks. Proteins also have a role in the transport of nutrients and regulation of various processes that occur in our body.
Repair of Damaged Tissue
Depending on the intensity of your workout, the power supply must be richer protein. Protein not only for construction but also for recycling; After strenuous exercise makes the protein about 10% of the energy.
The muscle tissue, which damage during exercise, during the period after that – two to three days-restored.Recovery of the body is done so that the body can absorb these loads better. Not only the damaged tissue is replaced, but there are also extra tissue bijgemaakt. The body adapts to the exercise load, provided that it can adapt.
This means that the body should be given the time and building materials to repair. Because the body burns with the seriousness of the effort without any extra protein, there may be a certain lack of building materials. The best part is that building materials are available as soon as the damage occurs, shall be made to allow for a smooth recovery.
In The Construction Phase Focuses On Energy Aspect
In the run-up to a match, the body is usually some time gave peace to get energy for the time of the explosion of power! During this period, proportionally, the energy aspect is important. The power supply is adjusted to reflect the change. Nutrition during construction, differs enough little food after the game. Even then, it played an important role in tissue repair.
Extra Care Protein For Vegetarians
Power supply should not only be high in protein, but the protein, or the building blocks of proteins, amino acids, must also be in the right quantity in our diet. For the athlete to meat, milk and milk used is easier than for a vegetarian.
Among endurance athletes, we find many vegetarians. For the above reasons should pay extra attention to this last group of protein supply. For lacto-vegetarian, which is still animal proteins in the form of milk and milk products, which are simpler than for a strict vegetarian, vegan.
Exercise And Lose Weight
Losing weight is mostly a matter of a negative energy: the supply of calories should be less than calories. Often people are mistakenly assuming that one can lose weight without exercise, but that is a misconception.
Studies show that over a longer period of view, almost impossible to just lose weight permanently with a strict diet.Only weight loss combined with exercise prevents known yo-yo effect.
- Depending on the training work we have more of protein in the construction phase.
- These include proteins needed to build and repair tissue, but also because we are a part of our energy to burn protein.
- The endurance athletes will remain in the framework of basic sports nutrition, they will move the proportion of proteins to 15% of supply;
- Power athletes with very heavy training work, probably about 15% E go.
- The very heavy training work will require more energy. We therefore eat more, so that the use of nutritional compositions, such as concentrated milk protein, is not required; After all, the extra power is also held proteins. The athlete must provide a balanced diet, even in between.
- Vegetarians should pay special attention in the build-up to their protein supply.
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