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Based on the role of the basic nutritional groups, menus for athletes are often more specifically designed to supplement and maintain energy during exercise. Not only athletes but also families and training centers need to understand more information related to this issue.
1. The menu for athletes needs to be scientifically designed with many snacks
When you're an athlete, it's important to keep your energy levels high during a hard day of training. To achieve this, small, frequent snacks alongside the three main meals are essential.
Snacks can help satisfy cravings, stabilize blood sugar and provide nutrients to sustain energy throughout the day. In particular, small meals also support a more efficient metabolism, helping the body use carbohydrates, proteins and fats to provide maximum energy for daily exercise activities.
Please note that whether you are at home or on training trips, absolutely avoid the habit of skipping meals. When you do not eat enough food for the body, it will lead to a drop in blood sugar and a slower metabolism.
Especially, if you are a professional athlete, the habit of skipping meals will not provide enough nutrients for the body to support muscle growth and recovery. Competing without proper energy will make you feel sluggish, tired, and reduce performance. In addition, an inadequate menu for athletes will increase the risk of sports injuries and some other diseases.
Thực đơn cho vận động viên không đầy đủ sẽ làm tăng nguy cơ chấn thương thể thao và mắc 1 số bệnh lý khác.
2. Make a detailed plan for the meals of the day
1 A clear, timed and structured diet that will help athletes maintain their energy each day better. You should make it a habit to eat breakfast every day within 1-2 hours of waking up. Eat again after 3-4 hours, for a total of 5-6 meals per day.
For some athletes, it is easier to replenish energy with nutritional drinks and meal replacements, like whey protein or smoothies to avoid the feeling of fullness caused by solid foods.
Besides, athletes should add enough carbohydrates, proteins, fats in the main and side meals. Before exercising, choose a meal rich in carbohydrates, but not too much protein. After exercise, make sure to balance carbohydrate and protein intake for refueling and muscle recovery.
However, many athletes have difficulty with snacks that take the time to prepare them. So, to maintain energy for the body while still saving time, you can refer to the following ways:
Prepare meals at the weekend: Wash and chop fresh fruits and vegetables, then serve into a zip pocket; hard-boiled eggs; ready-to-cook oats; Then you mix yourself with some other favorite foods, and then divide them into meals. Buy ready-made shakes, fresh fruit like apples, pears, bananas, peaches or plums, cheese, Greek yogurt. Store dry, snack foods with a long shelf life such as energy bars, cereals, dry roasted nuts, crackers, peanut butter or tuna in bags... Also, Every athlete should be flexible in choosing a variety of foods that provide different sources of vitamins and minerals. In general, adequate carbohydrate, protein, fat, vitamins and minerals will help you maintain energy, stay healthy, and optimize performance in sports activities.
If you are wondering about menus for athletes and products with comprehensive nutritional formulas to effectively fuel the body, consider scheduling an appointment with an experienced dietitian. experience in the field of sports to achieve the desired results.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: health.clevelandclinic.org
