Athlete Diet

Athlete nutrition is a special nutrition program prepared to support muscle growth and the development of both the training and athletic performance of the athletes according to the sport they are doing.

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What Is The Athlete Diet ?

Athlete diet – Athlete and sport nutrition is the program applied to increase the performance of the athlete and to keep the general health status at an ideal level. The body weight, exercise performance, health status and the body composition (Fat - Muscle ratio) of the athletes who are fed in accordance with the program improved positively. No beverage or food item can produce miraculous solutions. For this reason, personal lists are prepared depending on the sport branch and the body characteristics of the athlete. In order to live a fit and healthy lifestyle throughout your life, you need to acquire a balanced diet consisting of natural supportive foods prepared by your expert dietitian.

With athlete and sport nutrition, it is possible to protect the body from diseases and to prepair and repair it faster before and after tough performances. At the same time, the right amount of energy to be taken is determined depending on the training frequency, and a healthy weight gain or loss can be achieved. The right nutrition program should vary according to factors such as the amount of energy the athlete spends daily, general health status, weight, age, height, gender, chronic diseases, and the sports branch he / she is engaged in. For this reason, it is very important for every athlete to prepare a list with a professional nutritionist and with Sara you will be in safe hands.

 

What Should the Ideal Body Weight and Fat Percentage of Athletes Be?

The ideal body weight and fat percentage of athletes vary from person to person. The ideal weight and fat ratio percentage is determined depending on factors such as the ratio of fat and muscle, the sport branch chosen, the general health status of the athlete, whether there is a chronic disease, height, weight, gender, the amount of energy burned & the amount of energy taken daily.

In order to have a healthy and active body, the ratio of fat and muscle should be balanced. On average, men should have 5% body fat, and women should have 10% body fat. These fats take on important tasks such as protecting the internal organs, supporting the joints, serving as a warehouse in case of hunger and regulating body temperature. For this reason, factors such as gender, weight and height should be taken into account when calculating the ideal fat ratio; Attention should be paid to special conditions such as the amount of energy that the person spends daily, the sports branch he /she is directed to, and their general health status as we mentioned before.

Body fat ratio is vital for the overall health status of each individual. With an increase in body fat, the risk of chronic diseases such as diabetes, cardiovascular diseases, high cholesterol, digestive system diseases, some types of cancer, obesity and high blood pressure increases. Fat percentage is not related to the person's appearance. It wouldn't be surprising if people who look thin have a higher percentage of fat than people who are overweight. There are many fat measuring devices to detect the lubrication seen in the internal organs. Thanks to these devices, it is possible to learn the ideal fat percentage.

Protein also plays a very important and critical role in athletes diet. It keeps us full and provides fewer calories. It also helps to maintain muscle mass and strengthen them. In addition to protecting our bones. ...a diet rich in protein reduces the cravings for night snacks. A high protein meal will make you spend the day more energetic.

 

However, consuming more protein than the body needs can cause major health problems. It can cause noticeable constipation and dehydration, and in the long run, kidney and liver problems due to workload, such as an increase and imbalance in the secretions of the kidneys and liver.

 

While calculating the ideal weight, the evaluation method called BMI (Body Mass Index) is used. With this method, the person's weight is divided by the square of the height. The result is compared with the table determined by the World Health Organization and the range of the person is determined. If the BMI value is 18.5 and below, it indicates the underweight group, if it is between 18.5 and 25, it is normal, if it is between 25 and 30, it indicates the overweight group, and if it is 30 and above, it indicates the obese group. After calculating the ideal body weight, it will be supported with an appropriate exercise program and nutrition list.

What is the nutrition of the athletes before, during or after training, exercise or matches?  How to prepare our body nutritionally for big matches?  Is protein or carbohydrate more important for an athlete and when to eat?  What foods and liquids are prohibited before and after exercise?  How can deficiencies in nutritional needs and nutrients be treated or eliminated?  Your dietitian, Sara, will report and answer all of these and more with you on a case-by-case basis.

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