SPORTS NUTRITION IN CROATIA
Sports nutrition is a study and practice of nutrition and its effect on sports performance.
Although the sports nutrition is an important part
of training regime of many sports, most often it is taken
into consideration in power sports (weight lift and body building),
and endurance sports (cycling, and triathlon).
Also, in the other sports, in case of professional and intensive practice,
sports nutrition has very significant influence on results.
OBJECTIVES OF SPORTS NUTRITION
Some of main objectives of sports nutrition are: preparation of athletes for
performance and/ or training, maintaining levels of performance and/or training,
assistance in recovery from performance and/ or training.
In some sports, nutrition is essential in maintaining the body aesthetic (bodybuilding),
or in maintaining body weight (cycling). There are differences in
the sports nutrition needed for anaerobic and aerobic exercises.
SPORTS NUTRITION FOR ANAEROBIC EXERCISES
Training with weights creates need for the renewal of body stock of
glycogen, although, it those are not totally exhausted. To compensate the lack of
glycogen, athletes often take large amounts of carbohydrates immediately after exercise.
Carbohydrates with a high glycemic index, are favored in sports nutrition because of their
ability of quick elevation of blood glucose levels.
SPORTS NUTRITION FOR AEROBIC EXERCISES
After the aerobic exercise it is necessary to
restock glycogen in skeletal muscles and liver. First 30 minutes
after exercise are critical for the recovery of muscles. First you have
to drink something. Liquids are ideal after exercise and there are lot of studies,
which shows that milk with less fat and chocolate milk are very efficient drinks
for recovery of muscles, because of their ideal combination of carbohydrates and proteins (4 : 1).
HYDRATION
Water is the most important factor in sports nutrition.
Water constitutes approximately 60% of body weight and it is involved
in almost all body processes. The body cannot make or store water, which
is why we have to replace the water eliminated through urine or sweat.
Everyone should drink at least 8 glasses of water a day, athletes even more.
Sports drinks, which contain between 6% and 10% sugar, are useful for longer events.
Most of sports drinks should be diluted with 50% water.
SOURCES OF CALORIES
Eating balanced diet is very important thing in sports nutrition.
Right combination of calories from carbohydrates, proteins and fat gives us energy for top performance.
SPORTS NUTRITION BEFORE CONTESTS
Sports nutrition several days before endurance contests affects performance.
Food you eat in the morning, before the competition, can refuse hunger,
maintain appropriate blood sugar level, and assist hydration.
Food with lots of proteins and/ or fat on the day of competition should be avoided.
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