In life, one thing is certain: you can not influence pollution and noise, the pace of life and everyday stress, but you can influence your diet.
Proper nutrition and well-chosen food can achieve significant effects in improving training and its results. Training enhances physical and psychological activity and metabolism, so the energy and nutritional needs of all those who are actively training more than the needs of people who do not do sports.
Pravilna ishrana je individualna stvar svakog pojedinca, pa tako i osobe koja se bavi sportom. Najbolje je ako se za određenu fizičku aktivnost njeno planiranje određuje pojedinačno, ali postoje i neka opšta pravila koja se savetuju onima koji se rekreativno bave sportom.
Proper nutrition is an individual matter of every human and so is the person involved in sports. It is best if its planning is determined individually for a particular physical activity, but there are some general rules that are advised for those who are into recreational sports.
Water should be consumed throughout the day and not just during or after training. The optimal amount of water we should drink each day, whether we train or not, is calculated when dividing the body mass by six. The number obtained is the number of glasses of water that is needed daily for the organism to function properly.
If we train regularly, we must increase the water amount by and additional liter. When training with medium intensity in moderate climatic conditions, 1-2 liters of sweat per hour can be lost. This means that a person with an average weight of about 75 kg can lose about two percent of his body weight. The loss of liquid should therefore be compensated not only with water, but also with natural fruit juices, but not sweetened teas or soups.
Daily diet rhythm
Prilikom planiranja ishrane osoba koja je fizički aktivna pored pravilnog kombinovanja hranljivih materija, potrebno je da obrati pažnju i na pripremu hrane i raspored obeda. Pre svega hrana mora da bude lako svarljiva. Pored toga, hrana mora biti ukusna, lagana i pikantna zbog česte pojave gubitka apetita prilikom velikih napora. Namirnice se raspoređuju u pet obroka, tri glavna i dve užine. Razmak između obroka mora biti najmanje 3 sata.
When planning the nutrition for the person who is physically active (in addition to the correct combination of nutrients), it is necessary to pay attention to the preparation of food and the schedule of meals. The food must be easily digestible, tasty, light and spicy due to the frequent occurrence of loss of appetite during training efforts. The meals are divided into five meals – three main and two snack meals. Timing between meals must be at least 3 hours.
Breakfast is the most importnat meal of the day and it should be abundant and easily digestible. Before breakfast, it is important to drink a glass of juice. The breakfast itself should consist of milk and dairy products such muesli, cornflakes, black bread, eggs, ham and the like. Your breakfast should contain 30% of the total daily calorie intake.
Prepodnevna užina treba da se satoji uglavnom od voća i voćnih sokova zbog nadoknade izgubljene tečnosti. Popodnevna užina, zbog nadoknade glikogena, mora biti bogatija ugljenim hidratima zbog čega se najčešće koriste biskviti, puding, griz, voćne salate, voćni kolači i slično.
Morning snack should consist mainly of fruit and fruit juices to compensate for the loss of liquid. The afternoon snack, due to glycogen replacement, must be rich in carbohydrates, which is why biscuits, pudding, grizzly, fruit salads, fruit cakes are most commonsly used during this period.
Afternoon snack makes up for 5-10% of the daily calorie intake.
Lunch should not be over-abundant and must consist of meat, meat based soup, ingredients, salads and desserts. Soups should be clear (ex. veal bone soup). The meat must be greasy and easy to digest. Fish prepared on grill or foil is obligatory should be consumed at least twice per week along with barren vegetables (carrots, potatoes, carfiol, spinach). Past can also be used, but it is not recommended. Cucumber and radish should be avoided from the salad. Fruit salads and cakes, pudding and ice cream are to be used for dessert.
Dinner should be light and must be consumed at least two hours before bedtime. It must be rich in spore-absorbing carbohydrates to supplement glycogen storage, so it is recommended to make pasta, pies, sushi, griz.
If you leave work and do not have enough energy for training, chocolate is advised with a high percentage of cocoa, banana with honey, or cornflake-based cookies..
After the training ends, the meal depends on your schedule. If the training is late in the evening, it is advised to drink yogurt which contains a lot of protein and combine that with some light salad.
For safe results both in training and dieting, it is not recommended to use industrial foods containing preservatives, such as shelf juices, various snacks, cured meat products. Also, the usage of salt, sugar, white flour, refined oil should be as low as possible. In addition, your meat and vegetables should cook and stewed while avoiding baked, fried and deep-fried food.