摘要

运动员的营养需求

作者(年代):Z.B.Khosilova

与普通人群相比，生物聚合物和微量营养素在运动员的饮食中起着特殊的作用。这是因为运动员在能量的产生和消耗方面更加积极。应特别注意均衡饮食，以弥补能量消耗。众所周知，在训练高素质专家的过程中，营养问题一直是运动员面临的一个问题。现代体育的成绩水平是由运动员的训练决定的。训练中增加的体力活动，增加的竞技活动，以及各地区的时差和频繁变化的气候条件，以及在山区的训练，运动员的技术装备，这些都是运动员成功的重要因素。需要身体上的压力和坚强的意志。运动员的高水平的机能状态是由于他们有一个均衡的饮食。不同运动项目的饮食考虑了一年中的不同时间(冬季比其他时间多10%的能量)和气候条件、运动员的年龄，以及编制和推荐的性别、体重、运动经验和其他个人指标。在这种情况下，运动员的饮食应如下:•当时所消耗的食物的功率，与能量消耗相对应; • balanced - that is, it contains all the necessary nutrients (proteins, fats, carbohydrates, vitamins, mineral salts in the required proportions); • the presence of both plant and animal products in the diet, ie not limited to plant or animal products; • Foods that are easy to digest and easy to digest. The main purpose of the article is to determine the basic nutritional requirements for athletes (И.ÐÂÂœ.) (Buranova Gulnoza Boymuratovna) Athletes' diet Athletes spend 2-3 times more energy per day on training and competitions than normal people. During strenuous physical activity, the heart rate is 200 d / m and the respiratory rate is 70-80 cycles per minute. At the same time systolic excision of the heart increases by 2-3 times. Pulmonary ventilation (depending on the amount of air in a few minutes) up to 20 times and arterial blood pressure 100 mm.sim.us. Increases to Therefore, in order to ensure morphologically healthy development and high functionality, the athlete must know rational nutrition. In athletes, skeletal muscle mass increases by 50% of body mass (30-35% in non-athletes), and heart size increases by 30% compared to normal people. The intensified intensity load of mental emotion is slightly higher in spotters (Hamzayeva Nargiza Rajabbayevna, 2021). It is very important to prepare food in the recommended diet for athletes. It is necessary to pay special attention to the naturalness, variety and appearance of the food. Meal times should be 3 times a day, but 4 or 5 times in highly qualified athletes. The strength of the food consumed should be commensurate with the athlete's energy expenditure, taking into account his or her age, gender, sports experience and qualifications, as well as the type of sport. The quantitative ratio of nutritional components is strictly individual, depending on the direction of competition and training of representatives of different sports. The amount of energy required per 1 kg of body weight in different sports is given in Table 1 below. Athletes engaged in a particular sport are recommended a diet that provides increased endurance. Protein accounts for 14-15% of total energy expenditure, 17-18% in sports that require speed and strength, and 20% in sports such as bodybuilding and weightlifting.