How figure skaters lose weight. Always on a diet? What do figure skaters really eat?

Figure skating competitions convince us that this sport imposes very special requirements on the diet. Agree, an overweight skater is unlikely to be able to cope with complex somersaults. At the same time, it is absolutely impossible to withstand crazy loads without proper recharge. Let's find out what the skaters' diet is, and also find out whether its recommendations are useful to the general mass of people.

Figure skaters diet

Famous trainers are sure that excess weight in athletes does not arise due to abundant nutrition, but due to improper distribution of nutrients. For example, endurance training requires consuming carbohydrate foods, while muscle building requires protein foods. But intensive exercises to develop flexibility are unthinkable without a liquid diet.

Figure skating is a kind of combination of the above training. Athletes should consume complex carbohydrates. They can be obtained from cereals, pasta and fruits (such as bananas). Protein food for skaters is also extremely important. The diet should include lean meats, as well as fish, dairy products and eggs. This sport requires a lot of technical work, and therefore, it is worth introducing calcium into the menu - it strengthens bone tissue and enhances the conduction of nerve impulses to the muscles. This element is found in nuts and dairy products.

Diet plays a huge role. An athlete should eat a couple of hours before training and no later, otherwise the digestion process will take away some of the energy, preventing him from reaching his full potential. It is also extremely important to ensure that there are no late meals (it is better to have dinner 2-3 hours before bedtime, so that the food has time to digest).

The nutrition of figure skaters largely depends on the period of training, age, physical data, as well as on the focus of the training process. The diet of skaters, therefore, is always compiled individually.

How do famous figure skaters lose weight?

Not always figure skaters manage to maintain balance and this pushes them to use a variety of diets. We invite you to find out how our idols lose weight.

The famous Olympic champion Alexey Yagudin quite often resorts to. The athlete offers us the following menu:

• Breakfast: grated apple mixed with 200 ml low-fat yogurt and 1 tbsp. oatmeal
• Second breakfast: big green apple
• Lunch: apple and lettuce salad, dressed with olive oil and slightly diluted apple cider vinegar
• Afternoon snack: big green apple
• Dinner: apple, sliced ​​and sprinkled with lemon juice, as well as a piece of low-fat hard cheese

If you feel a strong feeling of hunger, it is not forbidden to snack on a baked apple.

In addition to this diet, you can practice fasting days on apples (1.5 kg): 2 times a week if you need to lose weight or 2 times a month if you just want to maintain your weight at the desired level.

Evgeni Plushenko prefers to eat as varied as possible, cutting down only on the size of portions. But Olympic medalist Irina Slutskaya, in emergency cases, leans only on cabbage and apples. If she just has to compete, then Irina switches to a diet that includes lean porridge, as well as vegetable and fruit salads.

As you can see, figure skaters are not much different from us mere mortals. They also watch their diet and follow a variety of diets.

The famous figure skater Tatyana Navka is a public person, so she constantly needs to be in excellent physical shape. Her height to weight ratio is ideal (170/51).

Of course, regular physical activity does not contribute to gaining extra pounds. But at the same time, every athlete figure skating, knows that without a properly balanced diet, it is impossible to achieve great sports victories. An important part of every athlete's success There is his ownproper nutrition method which should be followed at all times. Figure skater Tatyana Navka is no exception.

Over her long successful sports career, Tatyana has developed a system for maintaining an optimal weight category.

To many people, active going in for sports, it happens quite enough stick to what's right diet nutrition, and Tatyana Navka always had to limit herself in some way, to Always be in perfect condition physical form. The figure skater always had a negative opinion about fancy, fancy clothes. She believed and continues to believe that very important decide on your power supply system, considering All individual characteristics person.

In her nutrition system, the famous figure skater follows several rules.

Tatiana Navka's diet rules:

But the main principle of proper nutrition is the desire to avoid overeating. Since even healthy food that is eaten in large portions can lead to significant weight gain.

Constantly necessary make a ratio quantities used food to energy expenditure that you do throughout.

But still, sometimes Tatyana Navka can afford pamper yourself piece of chocolate bar, enjoy a drink glass of dry wine. The rest of the time, she tries to follow her dietary rules, and this allows her to be proud of her excellent physical shape, femininity and beautiful figure.

Nutrition largely determines the level of performance of athletes, the effectiveness of recovery and adaptation reactions stimulated by training and competitive loads. The problem of nutrition for athletes cannot be reduced to simply replenishing energy expenditure, although this indicator is an important factor in rational nutrition: depending on the specifics of the sport, the volume and nature of the load, and individual characteristics. For example, if the normal life activity of 19-25 year old men requires an average of 11304-12142 kJ (2700-2900 kcal), and women - 8374-8778 kJ (2000-2100 kcal), then for athletes these values ​​can reach 25080-29260 kJ (6000-7000 kcal) and 20900-25080 kJ (5000-6000 kcal).

This article summarizes the results of studies that allow us to judge the nutritional characteristics of figure skaters and the impact of a balanced diet on their level of performance.

The basic requirements for a balanced diet for gymnasts are as follows:

• the energy value of food must correspond to the body's costs;
• the quality of products, their range, caloric content, chemical composition, method of culinary processing, balance of nutrients must ensure the normal functioning of the body, which is very important when working with gymnasts during the period of their biological maturation;
• the diet and distribution of food during the day should take into account the specifics of training and competitive activities in gymnastics.

The nutritional standards for figure skaters are calculated using generally accepted methods, when the calorie content of the products used is determined from tables. It is known that the energy cost of 1 g of proteins is 4.1 large calories (kilocalorie - kcal); 1 g of fat - 9.3 kcal; 1 g of carbohydrates - 4.1 kcal. In addition, research has established that per 1 kg of body weight, figure skaters and gymnasts need 2.1-2.4 g of protein, 1.5-1.6 fat, and 8.3-9.0 g of carbohydrates per day. The general guideline is 62-65 kcal per 1 kg of body weight. Energy consumption indicators for figure skaters 15-18 years old (1174-1809 kcal day -1), for figure skaters 18-21 years old (2660-2897 kcal day -1).

It is important to balance the diet in terms of nutrients in the following ratio: proteins should be 15, fats 25 and carbohydrates 60% of the total calorie content.

For skaters with weight problems, a more protein-rich diet is recommended.

The nutritional value is largely determined by the origin of proteins and carbohydrates. Proteins of animal origin are more complete, as they contain a full range of essential amino acids.

During long-term training, multiple sessions in one day, the amount of protein in food must be increased to 2.4-2.5 per 1 kg of weight to replenish nitrogen losses.

A large amount of proteins is found in lean meat of animals, birds, fish, cheese, cottage cheese, beans, peas, soybeans, and beans.

Carbohydrates are the main source of energy during muscle activity. Carbohydrates are found in concentrated form in sugar (raisins, prunes, dried apricots). Carbohydrates are present in large quantities in bread, pasta, cereals, vegetables and fruits.

A few days before the start of intense and long competitions, athletes should plan their diet and training loads in such a way as to achieve maximum saturation of muscles with glycogen ("supercompensation" or "loading").

Most often in practice, the “glycogen loading” method is used, which consists of changing the features of diet and training a week before the competition. 7, 6, 5 and 4 days before the competition, the athlete should perform training loads of medium volume and intensity (lasting no more than 1-2 hours) and consume less carbohydrates (~ 350 g day -1). This regimen will ensure a significant reduction in glycogen reserves in the muscles and will further contribute to the development of supercompensation, without any complications that sometimes appear when glycogen is completely consumed. However, the time period during which carbohydrate intake should be limited is not precisely defined. Apparently this is due to the individual characteristics of the athletes’ bodies. In the next three days before the start of the competition, training loads should be gradually reduced to 30-60 minutes per day. This regimen will help increase muscle glycogen reserves by 20-40% (and sometimes more) above normal.

Glycogen loading modified in this way is as effective as the “classical” diet, but it is more practical, since it does not force the athlete to maintain the ability to tolerate training loads by consuming food containing a large amount of fat.

Fats are also used by the body as a source of energy. The recommended ratio of animal and vegetable fats in the daily diet is 70 to 30%. Fats of dairy origin are the most digestible (up to 98%).

The diet is subject to general dietary rules and also takes into account the specifics of the training process. The minimum interval required for digesting food between meals and training should be 2-3 hours. If this is difficult to achieve and the interval is reduced to 1-1.5 hours, then the volume of food is reduced, the composition of the products changes, and energy consumption is replenished during subsequent meals. After finishing a workout, it is not recommended to eat food earlier than 25-30 minutes later.

In the competitive microcycle, the nutritional regime is subject to the competition regulations, but, if possible, should not differ sharply from the usual stereotype. This applies to both the content of food and its calorie content. Features of the diet at this time include the inclusion of quickly digestible low-volume foods before competitions, the use of usual nutritional supplements during competitions (lemon, chocolate, drink - mixture: solution of 50 g of sugar or glucose in 200 ml of fruit or berry juice, 1.0 g ascorbic acid and 0.8-1.0 g of salt). The duration of retention of various foods in the stomach largely depends on their processing. A soft-boiled egg lasts 1-2 hours, a hard-boiled egg lasts 2-3 hours, boiled meat lasts 3-4 hours, and fried meat lasts 4-5 hours. This should also be taken into account when eating before a competition.

The problem of regulating and reducing body weight in various disciplines of figure skating is great. There is a limit where weight loss leads to loss of strength, endurance, apathy, and even pathological conditions. Bringing body weight into line with the individual norm is a long-term process, which is associated with dietary habits and restrictions on the consumption of certain foods, water and salt. This is called body weight regulation and includes, in addition to nutrition, compliance with norms, volume and intensity of exercise, and the use of thermal procedures.

Weight loss is sometimes necessary as a short-term measure, more intensive than long-term regulation. The main techniques in this case are restrictive diets that reduce the total calorie content of food (up to 30-45 kcal per 1 kg of body weight), mainly due to fats and carbohydrates (2.2-2.5 g of protein, 1-2 g of fat and 4-4.5 g of carbohydrates per 1 kg of body weight per day). The volume of soups, side dishes, bread, and potatoes is reduced. Recommended for consumption: lean boiled meat, fish, cottage cheese, raw vegetables, fruits, herbs, sugar, honey.

A salt-free diet is used in the first two days, without limiting the usual fluid intake. Limiting the drinking regime, especially in the first days, can cause increased excitability of the nervous system and thirst. Thirst is quenched by carbonated water (not before training and competitions), tomato juice with salt, vegetable juices, green tea. When exercising with sweating, a water diet, taking salted water is necessary. Doses are determined individually.

Vitamins and minerals (elements) are found in natural foods. However, with intense training, it is necessary to increase the daily intake of these substances. This primarily applies to vitamins B1, B2, B6, PP, C, as well as the content of phosphorus, calcium, potassium, magnesium, iron, sodium chloride (table salt). The increase in the body's need for vitamins and minerals is almost proportional to metabolic activity. This follows from the role they play in the most important processes associated with ensuring effective muscle activity. Therefore, an increase in the intake of vitamins and minerals should be ensured in accordance with the specifics of the sport and the nature of the training loads.

The peculiarities of taking most vitamins during intense training and competitive activity are their balance and somewhat excessive dosing, which guarantees against their deficiency. However, with additional intake of vitamins, such as ascorbic acid, vitamin C, B vitamins, they do not cause harm, since they do not accumulate in the body, and their excess is excreted in the urine. However, with regard to ascorbic acid, there is ongoing debate about its effect on the human body. Regarding excess intake of fat-soluble vitamins (retinol, tacopherols), which accumulate mainly in the liver and adipose tissue, their excess can adversely affect health due to toxicity.

A sufficient supply of minerals is one of the most important conditions for the full restoration of the plastic, regulatory and energetic functions of the body after training and competitive loads. They are important not only for restoring the water-salt balance and electrolyte state of cells, nerve conduction, but also for the blood system, enzymatic activity, vitamin absorption, and immune resistance.

The role of essential minerals for the training and competitive activities of highly qualified athletes

Figure skaters - members of the national team of Ukraine are recommended to include in their daily diet multivitamins containing a complex of minerals: sodium, potassium, calcium, magnesium, phosphorus, iron. In addition, during the competitive period, as well as during intense training loads, it is recommended to use vitamin C and B vitamins. A complex of vitamins A, E, D, K is used individually, as directed by a doctor.

The growing body of figure skaters at the stages of basic training and maximum realization of individual capabilities requires not only replenishment of energy expenditure, but also nutrition in connection with the formation of the body, its maturation and growth. This requires the mandatory inclusion in the diet of up to 70% animal protein, calcium (up to 1200-1500 mg) and phosphorus (up to 2500 mg), vitamins A and D.

Literature

1. Grishina M.V. Training of figure skaters: basics of management. - M.: Physical culture and sport, 1986. - 142 p.

2. Medvedeva I.M. Figure skating. - K.: Olympic literature, 1997. - 224 p.

3. Nutrition in the system of training athletes // Ed. V.L. Smulsky, V.D. Monogarova, M.M. Bulatova.- K.: Olympic Literature, 1996.- 222 p.

4. Platonov V.N. General theory of training athletes in Olympic sports. - K.: Olympic literature, 1997. - 583 p.

5. Smolevsky V.M. Gaverdovsky Yu.G. Artistic gymnastics. - Olympic literature, 1999. - 464 p.

6. Yakovlev N.N. Biochemistry of sports. - M.: Physical culture and sport, 1974. - 228 p.

A career in a sport such as figure skating, as well as being overweight, are categorically incompatible concepts. At the same time, this sport forces you to spend a significant amount of energy, so athletes’ nutrition simply must be balanced and nutritious. That’s why a specific dietary system, called the skaters’ diet, appeared and was then popularized.

Trainers who work with figure skaters are confident that the appearance of extra pounds is caused solely by improper distribution of nutrients in the diet. The fact is that figure skating requires from those who practice it not only great endurance, but also well-developed muscles. At the same time, flexibility must be present. Endurance is simply unthinkable without a sufficient supply of carbohydrates; figure skaters get them by eating fruits and vegetables, as well as cereals and pasta based on durum wheat. An indicator such as muscle strength most directly depends on the intake of protein from food. By the way, the optimal sources of these should be considered all lean types of fish, as well as meat and poultry, as well as low-fat fermented milk and dairy products. Flexibility in the body can be effectively maintained through a liquid diet. Since all skaters put themselves at risk of falling during any training, and this, in turn, can cause fractures or sprains, they now and then have to enrich their diet with foods that contain calcium. By the way, this element not only significantly strengthens bone tissue, but also stimulates the conduction of all nerve impulses. The main sources of calcium are all kinds of dairy products and some types of nuts.

Diet for figure skaters - the right system

Diet is also of great importance. So, all skaters eat fairly small portions, but quite often. Coaches really insist that their players eat at least a couple of hours before the start of training. Then the digestion process will not interfere with their full activities. These are general guidelines only. In fact, for each specific athlete, the diet and nutrition regimen are compiled individually, then factors such as gender and age, as well as the direction of their training process, are taken into account as much as possible.

Diet for figure skaters - sample menu

In addition to the main one, there is also an extreme version of this diet. It allows you to adjust your weight immediately before performances. This is a quick diet that is designed for good results. Most likely, it does not cause much delight either among coaches, or among professional athletes themselves, and, especially, among nutritionists. But its effectiveness in terms of weight loss is beyond any doubt.

After waking up, you should drink a glass of still mineral water.

Breakfast consists of 1/2 cup bran. Can be consumed pure or with kelp. You also need to drink 500 grams of unsweetened green tea

Second breakfast consists of a couple of green apples

Lunch includes 2 rye crackers with a glass of low-fat kefir

The snack consists of a large orange and 100 grams of low-fat cottage cheese

For an afternoon snack, you can eat 4 grains, preferably buckwheat, and drink 1 glass of unsweetened black tea

The snack consists of low-fat cottage cheese, the portion of which should not exceed 100 grams

Dinner should include boiled beef or white poultry. The volume of meat is 100 grams. To make the diet easier, the next day you can replace it with 2 boiled eggs

Diet for skaters - menu

The duration of such a diet should not be more than two to three weeks. The weight loss in this case is approximately 15-20 kilograms.

Diet for figure skaters - results

The diet of figure skaters in its first version does not cause any particular complaints, which definitely cannot be said about the extreme version of it, because it provokes excessively rapid weight loss. A quick result is not always good.

How not to fail on a diet - video

In the 2007/2008 season. We carried out research work to analyze the actual nutrition of young athletes on the basis of the St. Petersburg Youth Sports School of the Olympic Reserve in Figure Skating. Data on actual nutrition were collected based on the nutrition diaries completed by the athletes. To calculate the parameters of the chemical composition, we used the computer program “Organization of catering in youth sports schools and educational institutions”, developed at St. Petersburg Research Institute of Physical Culture based on tables on the chemical composition of food products and ready-made dishes.

The hygienic characteristics of nutrition were carried out in comparison with the currently existing recommended values ​​for the consumption of basic nutrients and energy for young athletes (Order No. 155 of February 25, 2004 “On the standards for providing a minimum daily diet for students of Olympic reserve schools”). In table 30, 31 and 32 show the correspondence of the actual content of nutrients and energy to the recommended values.

Table 30 Correspondence of the content of nutrients and energy value of the daily diet of young skaters to the recommended values ​​(%)

As follows from the table, young skaters' energy needs are satisfied with food by 50.3-63%, in - by 42.3-62.3%, in - by 63-85.2%, in - by 44-49 ,1%.

A lack of basic nutrients (,) and energy in the diet inevitably leads to a deficiency of such essential food components as, and (see Tables 31 and 32), which in our study was confirmed by biochemical research data.

Table 31 Provision of vitamins in the daily diet of young skaters in comparison with the recommendations of St. Petersburg Research Institute of Physics (%)

Table 32 Provision of minerals in the daily diet of young skaters in comparison with the recommendations of St. Petersburg Research Institute of Physics (%)

When comparing the vitamin composition of the diet with the recommended intake values, an insufficient content of all the studied vitamins, including PUFAs, was revealed in the figure skaters’ diet.

A study of the mineral composition of food revealed a deficiency in nutrition of all the studied mineral substances.

Based on the totality of the studies conducted, typical errors found in the diet of figure skaters were identified:

• reduction in the energy value of the daily diet;
• insufficient content of total carbohydrates with a violation of the structure of their consumption (excess - and);
• insufficient content of proteins of both plant and animal origin in the diet;
• insufficient consumption of animal and plant fats;
• insufficient content .

and as a consequence:

• insufficient intake of vitamins (vitamin A, B1, B2, C, etc.);
• deficiency of macro- and microelements (calcium, phosphorus, magnesium, iron, etc.).

Based on the totality of the studied indicators, we concluded that insufficient is determined in all skaters, regardless of the chosen type of figure skating.

Algorithm for compiling diets for figure skaters

The main goal of creating diets for athletes is to achieve maximum compliance between the possible influence of the diet on the body of a young athlete and the tasks set by the coach for a given period of the training process.

• Calculation of daily averages in order to determine the energy value of the diet.

• Determination of the ratio of basic nutrients in accordance with a specific pedagogical task for a specific period of training of an athlete. To do this, it is necessary to know the structure of training microcycles (MCs) in the annual cycle of training athletes, pedagogical tasks for individual microcycles, and duration. Each day of the microcycle must correspond to a specific diet.

• Compiling a set of products that provides the calculated calorie content of the diet and the ratio of nutrients in it. To fulfill this condition, it is recommended to be guided by the approximate sets of products developed by St. Petersburg Research Institute of Physical Culture (Order No. 155 of February 25, 2004 “On the standards for providing a minimum daily diet for students of Olympic reserve schools”), or Appendix 9.

• Creation of a technological card index of ready-made dishes (layout cards).

• Compiling a diet from a card index of layout cards with its distribution throughout the day (4-5 meals are recommended) depending on the time and number of training sessions.

An example of compiling a ten-day menu of four meals a day for a training camp (ration ShSh-2) is given in Appendix 14.

General nutritional principles for weight loss for figure skaters

In our opinion, one of the reasons for the typical mistakes encountered in the diet of figure skaters is the restriction of food consumption due to the fear of gaining excess weight. This is especially true for girls and young women. We have already written that any lack of energy, proteins, fats and carbohydrates in the diet inevitably leads to a deficiency of such essential food components as PUFAs, vitamins and minerals, which ultimately leads to decreased immunity, injuries, increased morbidity and decrease in sports results. Therefore, when a young figure skater or figure skater is faced with the task of reducing body weight or maintaining the recommended one, we must correctly formulate a diet so that, with a reduced caloric content, the food contains an adequate amount of all essential food components, and the athlete can maintain the achieved level of physical fitness throughout this period.

Nutrition principles for weight loss:

• Gradually reduce the energy value of the diet, but not below the energy consumption for basal metabolism (1200 kcal).

• Increase the protein quota in the diet to 18-20% of the daily calorie intake (but not more than 3 g/kg body weight).

• As a complete source of protein, use: beef and chicken without visible fat, low-fat fish (cod, pike, navaga, pike perch), rabbit, veal, low-fat cottage cheese, eggs. Combine meat with raw vegetables and leafy greens.

• Limit the fat quota to 26-30% of the daily calorie intake from animal fat.

• Eliminate animal fat from the diet or limit it as much as possible (butter, cream, sour cream, offal, lard, sausages).

• Increase the consumption of vegetable fats (up to 20-25 g per day). They are recommended for use in salad dressings and vinaigrettes, but not for frying foods.

• Maintain a carbohydrate quota of up to 50-56% of the daily caloric intake while limiting high carbohydrates (sugar, sweets, confectionery, premium flour products, potatoes, white rice, corn flakes).

• Increase the consumption of fruits and berries containing carbohydrates with a low glycemic index: apples, grapefruits, oranges, peaches, plums, lemons, currants, gooseberries, cranberries, and juices from them.

• Maintain the frequency of meals - at least 4-5 times a day.

• The main food consumption should be in the morning and afternoon (at breakfast and lunch - 2/3 of the total daily calorie intake, at dinner - 1/3, respectively).

• It is recommended that the evening meal consist mainly of protein products (lactic acid, lean meats, eggs, seafood).

• The time between dinner and the start of bed should be at least 3 hours.

• Limit foods that stimulate appetite (overeating) in your diet: strong broths, pickles, marinades, smoked foods, fried foods, spicy seasonings, alcohol.

• To prevent overeating, you need to eat slowly, chewing your food thoroughly.

• The use of diets with limited energy intake (hypocaloric nutrition).

For an approximate weekly hypocaloric diet aimed at reducing the body weight of figure skaters, see Appendix 15. This diet is prescribed for no more than 1 month.

As an alternative to diets with limited energy intake, fasting days can be used. Most of them are inferior in energy value and chemical composition, so they are prescribed for 1-2 days and no more than 1-2 times a week.

Methodology for conducting contrast, or fasting, days

Contrast, or fasting, days are carried out with the aim of restructuring metabolism and stimulating the mobilization and use of energy resources from fat depots, which leads to weight loss. Increased diuresis and improved bowel movements these days lead to a more or less significant decrease in body weight and contribute to the removal of metabolic end products from the body.

A fasting diet is usually prescribed on a day off. Meals are taken 5-6 times a day. To avoid irritation of the food center, you should not eat at a common table. On this day, it is advisable to ensure physical rest - excessive physical stress is unacceptable. Light to moderate housework is permitted. It is advisable to plan your daily routine in advance, including spending time in the fresh air.

If you feel hungry, accompanied by severe weakness and dizziness, it is recommended to drink tea with sugar, jam or honey.

When choosing a menu for a contrasting day, you should be guided by your personal tolerance to the proposed diet foods and individual taste. At the initial stage, preference should be given to diets with the highest energy value (higher calorie content) - meat, fish, cottage cheese. In the future, other types of diets (fruit and vegetable, dairy) or double fasting days can be used: for example, first a meat day is prescribed, and then an apple day (Appendix 16).

One of the methods that helps to correct and maintain the recommended body weight is changing eating behavior, i.e. developing the habit of eating right.

Appendix 14 Approximate ten-day menu of four meals a day for a training camp for figure skaters

Day 1, menu

Food set No. 1 (calorie content - 3500 kcal)

Day 2, menu

Food set No. 2 (calorie content - 3500 kcal)

Day 3, menu

Food set No. 3 (calorie content - 3500 kcal)

Day 4, menu

0 0 2306