How nutrition affects athletic performance
For athletes to achieve high results, it is essential to consider not only the training process but also proper nutrition. A balanced menu helps improve endurance, strength, and speed, promotes faster recovery after workouts, and reduces the risk of injury. Nutritionist Olga Bezuglaya provides professional services for creating individual nutrition programmes tailored to the needs of athletes.
Basic principles of nutrition for athletes
- Energy balance: Athletes need to consume enough calories to support their energy expenditure during training and competitions. A lack of calories can lead to decreased performance, fatigue, and a weakened immune system.
- Macronutrients: The balance of proteins, fats, and carbohydrates is key to maintaining optimal physical condition.
- Proteins: Important for muscle growth and recovery. Good sources of protein include meat, fish, eggs, legumes, and dairy products.
- Carbohydrates: The main source of energy. Complex carbohydrates, such as whole grains, vegetables, and fruits, provide a steady level of energy.
- Fats: Necessary for maintaining cell membranes and hormone production. Healthy fats are found in avocados, nuts, seeds, and olive oil.
- Micronutrients and vitamins: They play a significant role in metabolic processes and body recovery. Especially important for athletes are B vitamins, vitamin D, calcium, iron, and magnesium.
Pre-training and competition nutrition
Before training, it is important to provide the body with sufficient energy. It is best to consume food 2-3 hours before physical activity. An ideal pre-workout meal includes low glycaemic index carbohydrates and a small amount of protein. For example, whole-grain bread with turkey or yoghurt with berries.
Post-training nutrition
After training, the body needs to replenish glycogen stores and repair muscle tissues. It is recommended to consume food rich in carbohydrates and proteins within 30 minutes after training. Good examples include a banana with peanut butter or a protein shake with milk.
Hydration
Water plays a crucial role in maintaining athletic form. Insufficient fluid intake can lead to decreased performance, fatigue, and cardiovascular problems. It is important for athletes to drink enough water before, during, and after training.
Tips from nutritionist Olga Bezuglaya
Olga Bezuglaya emphasises the importance of an individual approach to nutrition for each athlete. She recommends regularly analysing the diet and making adjustments depending on changes in the training process and physical condition.
A balanced diet helps athletes achieve maximum results and maintain a high quality of life. An individually tailored nutrition programme can significantly improve athletic performance and promote faster recovery after training and competitions.
For the development of an individual nutrition programme, contact nutritionist Olga Bezuglaya, who provides professional sports nutrition services. Learn more at the link: sports nutrition.