Diet for Active

Physical activity is inherent element of life for many people. Principles of feeding during enhanced physical fetch depend on its kind. Some people cultivate sport for health and slim profiles, other treat it as a record-seeking and achievement is purpose as highest sports form. It was proved that moderate physical fetch decreases risk of falling ill on heart diseases.

Fetach and eating:
Generally you can differ three types of fetches:

• High-speed, e.g. runs on short distances;
• Lasting, e.g. ski runs;
• Tourism and skill sports, which are characterised with bigger load of nerve match; Request for energy grows violently during big physical fetch. Long excursions by foot or by bicycle, can lead to boost of request for energy even for 5000 cal. Then, it belongs to cover on currently losses of energies by consuming food with big contents of carbohydrate. At extreme physical fetches, like record-seeking practice of sport of type ski runs, it comes for alignment of energy balance after several days! Also sex, mass of body and temperature of enclosing effects energy needs. It is also said that high and low temperature request for energy boosts about near 20%.

• Carbohydrates
  They supply about 55-60%of energy. They are entirely metabolic and easily digestible. Consuming them effects the Mount of piled glikogen in organizm. This spare association disintegrates during physical fetch on glucose. Speed and then amount of fabricated glucose effects ability of organism for taking of fetch. This has huge meaning in disciplines requiring reliability, e.g. in gymnastics. Carbohydrates should be supplied equally in the form of compound carbohydrates, as well as simpleone, best use with fruit preserves.

  Fats
  Should supply near 20-25% of energy. Maximum value, unfortunately this is surpassed often, is 30%. Energy available from this source is not as fastly available as from carbohydrates. Eaten fat should be mainly vegetable origin, rich in fatty acids,for example: oils and soft margarine instead of lard and oils (butter). Because enough amount of animal fat is supplied with meat and milky products. Fishes should present important position in menu of athlete, which supply not only valuable proteins, but also fatty acids from omega 3 family.

  Protein
  Request for it for people with moderate physical fetch is about 0,8 g/kg mass body. During training or excursions can grow for 1,5 g/kg of mass body or in some sports disciplines even for 2,5 g/kg mass body. It is said that protein is obliged to supply 15% of feed reason energy. Big amount of proteinin diet is essential for boost of mass of muscle and in disciplines requiring big reliability, so, lasting fetch leads for considerable boost of expenditure of protein tissue. Young sportsmen, whose organisms are stall growing, need lot sof protein also for incrementation. It is prescribed, that animal and vegetable quantity of protein was 1:2. it saurce should be thinnest sorts of meat, eggs, milky products. Fat limitation is advisable. Protein is obliged to be dried mainly from corn and vegetable products.

  Vitamins are important too
  They take part in process of getting energy from ford, that is why their supply should be boosted in diet of athlete considerably. Particularly important are vitamins from B group, because they are essential at correct metabolism of carbohydrate. They also play huge role in skill disciplines, because they have influence on functioning nerve system. Also request for antioxidizing vitamin grows ( ß-karoten, vitamins C and E), which protect organism before harmful operation of germs. Vitamin C is essential for synthesis of collagen and boosts soak of iron in feed wire.

  The main saurce of C vitamin and ß-karoten should be in this diet vegetables and fruits, however, vitamins E - oil sunflower and fishes. If however, diet is not in condition of cover all needs completely, vitamin-mineral confection is indispensable

  
  General principles of feeding do not run away from diet of average person in average physical fetch. However, there are bigger demands in diet of energy in respect contents and some nutritious components, especially for people cultivating sport record-seeking. So, incrementation of fetch is tied with incrementation of request for nutritious components owing to boost of expelling water, electrolithium and mineral components and necessities of biological renovations.

Physical fetch is tied with big loss of water and mineral components. Sportsman can lose several liters of waters at intensive fetch on day. Complement of this loss is indispensable within 24 hours. So, drinking lots of liquids is prescribed, 3-4 liters a day. For each meal 2 glasses of drink, best -vegetable or fruit juices and mineral still water. Also between meals refilling of loss of water is advisable,depending on fetch.

It is prscribed to drink slowly, small swallows. It is not adviced to drink drinks with big contents of sugar and alcoholic, which cause enhancing of giving off of urine and limitation of motor coordination.

Remember that:

• Athlete diet should be easily digestible;
• Frying and roasts should be limmited on benefit of cooking and in foil baking and from grill dishes;
• It is necessary to forget about so called "fast food" like hot dogs and hamburgers, which are heavily digestible and they include lots of fats