Training and Diet - How to Provide the Body With the Right Ingredients

Strength training requires great self-discipline from the athlete, dedication to sticking to the plan and, above all, pouring out all the sweat. A person who decides to do such work on the form certainly wants to achieve maximum results and avoid deteriorating results due to poor diet. But what exactly should an athlete practising strength sports eat?

Diet for an athlete - what products to choose?

The human body receives the energy needed to perform strength exercises from glycogen stored in the muscles. To put it simply, glycogen is a long-chained supply of glucose - the sugar necessary for our functioning. If we do not forget about its supplementation, our training will last longer and will be more effective. The source of glucose is all carbohydrate-rich foods, that is:

• Cereals and products derived therefrom, such as bread, pasta, groats, wafers and flakes;
• Legumes, including chickpeas, peas, soybeans, beans and lentils;
• Potatoes and sweet potatoes;
• Certain fruits such as bananas and raisins.

The body's need for carbohydrates depends on the length and intensity of your training sessions. The National Center for Nutrition Education advises you not to exceed a daily dose of 3-5 grams of carbohydrate per kilogram of body weight when training light skills. However, with intensive training from 1 to 3 hours, we should increase this value to 6 - 10 grams, and for training over 4 hours, even up to 12 grams.

The second extremely important component of the diet for athletes is protein. Proteins enable the regeneration of muscle tissue after intense exercise and the adaptation of the body to increased physical exertion. According to the data of the National Center for Nutrition Education, people who use strength or endurance and strength training are advised to consume 1.2 - 1.7 grams of protein per kilogram of body weight per day. Bodybuilders should consume as much as 1.6-2.2 grams of protein per kilogram of body weight per day.

Among the nutritional products containing valuable protein are:

• Unsweetened dairy products;
• Lean meats such as veal, chicken breast, or turkey breast;
• Fish;
• Eggs;
• Legumes, especially soybeans and their products.

Mealtime and size matter!

Protein should be eaten with the first meals of the day, such as breakfast and lunch. It is good practice to supplement the morning meal with dairy products and limit the amount of meat consumed for dinner. For the good digestibility of proteins, the frequency of providing the body with food is also important. It is assumed that the human body makes the best use of 20 - 40 g of protein provided every 3 or 4 hours.

When it comes to meals consumed before training, it is worth remembering the golden rule: the closer to exercise, the smaller the portion should be and the richer in simple sugars. Since the body needs glucose to produce large amounts of energy, we need to give it enough time to digest the carbohydrates.

Why is it worth supplementing the diet?

A great choice for strength training can be supplementation with sports nutrition. They significantly accelerate the body shaping process and allow you to enjoy even better results. There are two main types of nutrients:

1. Carbo supplements used in the pre-workout period to increase energy, contain carbohydrates, vitamins and minerals that the body needs;
2. Gainers, i.e. carbohydrate and protein supplements consumed with a meal after training. They help build muscle mass and are a great option for athletes with a low appetite who are uncomfortable with consuming the excess calories required.