As the saying goes: "the people take food as the day", in addition to the influence of congenital genetic factors, dietary structure and dietary collocation also affect human health and body functions to a certain extent, and athletes with higher requirements for energy and nutrition, dietary structure is more important, today I will give you a brief chat about how the general professional athletes manage their diet.
Remember michael Phelps, who won 18 Olympic gold medals and was known as the "flying fish"? It was revealed that his breakfast menu was as follows:
Three omelette sandwiches with cheese, tomatoes, lettuce, sautéed onions and mayonnaise, three chocolate pancakes, an omelet of five eggs, a bowl of porridge, three slices of French toast and two cups of coffee.
This jaw-dropping breakfast list may be much more than many people eat in a day, so why do professional athletes consume so many high-energy foods? This is because professional athletes exercise a huge amount of exercise every day, about 8 hours a day, 6 days a week, energy consumption is large, and naturally need more nutrients and energy intake.
Therefore, there is still a difference between the average person and professional athletes in food energy intake, of course, not all athletes are like Phelps, eating a lot of high-energy foods in breakfast. In fact, more professional athletes pay the most attention to nutritional collocation.
The following is the dietary advice given to professional athletes by Utah Health University in the United States, which ordinary people can also learn from and refer to:
55-60% of calories per day come from carbohydrates, including vegetables, fruits and whole grains;
15-25% of calories per day come from high-quality proteins such as fish, poultry, legumes and low-fat dairy products;
20%-30% of calories per day come from high-quality fats such as olive oil, nuts and butter.
Choose eggs or egg whites rich in omega-3s;
Choose a lean breakfast like turkey and sausages;
Selection of low-fat organic dairy products;
Choose high-protein, whole grain foods such as oatmeal or quinoa.
Professional athletes replenish their bodies at least every four hours. This regular meal time prevents fatigue and reduces the risk of injury. Proper nutrition can help athletes avoid glycogen depletion caused by high exercise, reduce muscle damage, accelerate muscle recovery, and enhance the body's immune function.
Endurance athletes, such as long-distance runners, have different nutritional needs before, during, and after exercise than weightlifters. Endurance athletes need to make sure they have higher carbohydrate intake so they have enough energy for a few hours of workouts. Whole grains, legumes, starches, vegetables and fruits are all important dietary sources of carbohydrates.
The tastiest foods often come from dishes that offer unique spices, try flavoring your favorite foods with spices instead of extra salt or fat.
Although everyone's fluid needs vary, try to keep drinking enough water and drink about 11 to 15 glasses of water a day. Whenever possible, choose filtered, non-polluting water for tea or natural juices. Be careful not to overhydrate, as too much water can lead to imbalances in the body's electrolytes and hyponatremia.
As a food supplement, these nutritional supplements can help athletes replenish nutrients that are not adequately consumed in food.