In the modern world people’s interest in sports is becoming more widespread. As a rule, most of the directions in this area are represented by mobile sports, which include:
In connection with the fact that physical loads increase, the human body adapts by hypertrophy of muscle tissue, which is realized by the synthesis of new proteins. Properties of amino acids are necessary for adequate recovery of muscle function.
However, along with the increase in muscle requirements in amino acids, there is also a local decrease in glycogen – a substance that forms as a source for rapid production of a large amount of energy. Glycogen stores are available in many tissues, which significantly increases the efficiency of the cells of the nervous and muscular systems of the body. To replenish glycogen stores, a significant amount of glucose is required.
To fully meet the needs of the body in sports, it is required the use of:
If there is a deficit of fats and carbohydrates, the energy from oxidation which is stored in the form of ATP and is consumed for the needs of the body, protein degradation will occur, because of which training will not only be of no use, but harm can also be observed.
The need for amino acids is significantly different in a normal adult and in people who regularly engage in sports. As a rule, according to the recommendations of the American College of Sports Medicine and the Academy of Nutrition and Diets, athletes on the day of training and the next day need to consume from 1.2 to 2 grams of protein per kilogram of body.
Also, depending on the occupation, recommendations on the need for proteins have been developed:
- the average person’s daily need for protein is 0.8 grams per kilogram of body weight;
- in a person whose physical activity is intense, explosive, the daily requirement for proteins is 1.4 to 1.8 grams per kilogram of body weight;
- in a person whose physical loads are long-lasting and aimed at endurance, the need for proteins ranges from 1.2 to 1.4 grams per kilogram of body weight per day.
To meet these needs, in most cases, it is necessary to compile and maintain a diet that allows you to get all the necessary amino acids from food. Thus, when practicing sports, it is recommended to eat:
- chicken fillet, egg white, beef meat (to meet the needs of proteins);
- oatmeal, brown rice, vegetables (to meet the needs of carbohydrates);
- nuts, olive oil, peanut oil (to meet the needs for fats).
Also, in the modern world, food additives are widely used, which contain a set of amino acids, carbohydrates, minerals and a number of other substances. As a rule, they are used by athletes engaged in power sports and bodybuilders, whose goal is to quickly gain muscle mass.