What do athletes eat?
Surely some wonder what athletes eat. After all, as others think, this is most likely something special, since muscle mass is growing so fast. In fact, there is nothing unusual in this diet, and from our article you will learn about the diet of athletes, and the article will be useful primarily for novice athletes and non-professionals.
What should eat athletes
Most novice athletes do not even know what should be the right diet. Eating ordinary soups, dumplings, eating all this sausages and washing down with juice and protein shakes, they begin to wonder why muscle mass does not grow. It seems to eat well, and protein is consumed, but still something is wrong. And here, first of all, you need to revise your daily menu and use healthy foods. Food should be light, high-calorie, do not overload the stomach before competitions or sports. Now let's talk more specifically about healthy products.
You should certainly add cottage cheese to your diet, as it is considered a “slow protein” (casein).Curd with 0.5% fat contains about 18 grams of protein, that is, to get the necessary protein intake per day, you should eat about 200 grams of such curd. It is best to use cottage cheese before bedtime or in the morning for breakfast.
Another product with a useful protein content. It is most profitable to buy breasts, since pure fillet is twice as expensive. No semi-finished products (sausages, sausages, etc.) can be compared with such pure meat, especially those made according to specifications (specifications). 100 grams of fillet contains about 23 grams of protein, 6 grams of fat, 1 gram of carbohydrates, which is equal to 120 - 170 calories (depending on the method of cooking). Such meat is better to use during lunch or dinner.
Eggs are also rich in protein. One egg contains about 7 grams of protein, 4 grams of fat and 0.5 carbohydrates. For athletes, it is preferable to eat up to 5-7 eggs (boiled or fried) daily. But there is a downside: if you have high cholesterol, it is best to refrain from eggs, because they contain large amounts of cholesterol. Most athletes are limited to 2-3 eggs per day in the form of eggs for breakfast.
Excellent product for gaining muscle mass. In the mixture of the minimum fat content and a lot of protein. This mixture can be supplemented with milk and fruit, or added to your favorite milk porridge. Note that the most good mixes are those made from milk, but soy in the protein mixture is worse absorbed by the body.
Cereals, such as buckwheat, rice, oatmeal, as well as whole-wheat pasta, black or whole-grain bread, are products rich in healthy carbohydrates. Honey can be attributed to fast carbohydrates. It contains a large amount of vitamins, and even fructose, sucrose and glucose. Therefore, they should not get involved. It will be enough to use honey for breakfast 2-3 teaspoons, adding it, for example, oatmeal or tea.
No less useful and bananas, which are also a good source of fast carbohydrates. It is enough to eat 2 bananas before and after training to get a boost of energy and restore lost energy. You can learn about other useful products that are best eaten by completing a workout from our article What is after a workout.
What athletes need to eat
To build muscle you should keep the following proportions: 25% of the diet is given to proteins, up to 15% - fats, the rest - carbohydrates. When consuming foods rich in protein, pay attention to fats, therefore, in order not to gain excess weight, try to study the products used as much as possible.
Do not forget about clean drinking water. The fact is that our body requires a lot of water to assimilate this amount of protein and carbohydrates, and water also breaks down fats in the body. And still pure water removes harmful toxins from the body and helps to assimilate faster to various food additives that you use to gain muscle mass.
The daily diet of an athlete for building up muscle mass, as well as keeping himself in shape is up to 4 thousand calories. And here is another small supplement of healthy foods that should be present in the athlete’s diet: beef, apricots, apples, kiwi, blueberries, nuts, sweet potatoes, tuna, yogurt, orange juice. And finally, the recipe for a healthy drink.
Cooking protein shake
To prepare a cocktail you need:
- 100 grams of ice cream (low-fat);
- 330 ml of milk (skim);
- 2 tbsp. lnut oil;
- 1 tbsp. l honey
- 1 large banana (preferably ripe);
- 3 tbsp. l whey protein powder.
All ingredients are whipped with a mixer or blender at high speed. That's it, the cocktail is ready. Such a cocktail will charge you with vigor and energy for a long time, as well as recuperate after a workout, because it contains about 700 calories and healthy protein.