Skater's nutrition menu for every day. Nutrition for figure skaters - the correct diet and menu for athletes on ice

Wormwood is the most effective folk remedy for prostate cancer. This herb contains artemisinin, which has proven antitumor properties. The compound affects cancer cells without affecting healthy tissue cells.

Treatment of prostate cancer with wormwood:

Treatment of prostate cancer with wormwood:

1. Grind and mix nettle leaves (4 parts), white mistletoe (2 parts), plantain leaves (3 parts), paniculata (2 parts), grass and roots of the grass (3 parts).
2. Pour 1 teaspoon of the mixture with boiling water (1 glass), leave for half an hour and strain.
3. Drink 0.5 glasses twice a day.
4. You can add a little honey to the drink.
5. The course of treatment is 2-3 months.

The collection has a pronounced antitumor effect, normalizes kidney function, calms and strengthens the immune system.

Tested Recipes

Most often, folk remedies for prostate cancer are based on herbal medicine.

Folk treatment of prostate cancer with folk remedies - the most effective:

• brew teas;
• make infusions with alcohol;
• water decoctions;
• various compresses and applications;
• microenemas.

Honey, propolis, natural wax and other bee products, birch tar, garlic, soda, kerosene, vinegar, salt, and stone oil are widely used.

It is important to supplement folk recipes with a balanced diet based on:

• stewed, boiled and raw vegetables;
• croup;
• fruit;
• sea ​​fish;
• low-fat dairy products.

Try a few restorative recipes. The prepared drugs suppress the growth of tumors, strengthen the immune system, improve the general condition of the patient, reduce pain and other unpleasant sensations.

Folk treatment of prostate cancer with folk remedies:

Some herbal preparations have a pronounced antitumor effect:

1. Mix crushed roots of stinging nettle, peony, and oak bark in equal parts.
2. 2 tbsp. spoons of raw materials, pour 0.5 liters of water, bring to a boil, remove from heat and leave in a warm place for 30 minutes.
3. Strain and take 0.3 cups 3 times a day before meals.
4. The course lasts 4-5 months.

From the collection of herbs you can make cleansing microenemas:

1. Mix the herb of hogweed, plantain, cuff, and oregano in equal parts.
2. 1 tbsp. Pour a glass of boiling water over a spoonful of raw materials, leave in a thermos, strain and add 2 teaspoons of honey.
3. For a microenema, take 70 ml of infusion with the addition of 3-5 drops of alcohol tincture of colchicum.
4. The enema should be done in the evening, before bedtime, the course lasts 30-40 days.

A popular cancer treatment option is drinking baking soda daily. The course starts with 1/5 teaspoon per glass of water, at the end of the course 1/2 teaspoon is taken. It is possible to supplement the soda with maple syrup or liquid honey.

Treatment of metastases with folk remedies

It should be understood that at the stage of spread of the disease, therapeutic measures are aimed primarily at cancer control and palliative effects on it.

Gerson – therapy

It is based on activating the extraordinary abilities of the human body for self-healing by observing the following rules:

• consume organic plant products enriched with vitamins, minerals and enzymes necessary for the body. Also, you should avoid large amounts of fat, protein and sodium;
• Freshly squeezed vegetable and fruit juices from carrots, apples, green cabbage leaves are the greatest source of quality nutrition. They need to be drunk at least 13 times a day;
• detoxification, the main method of which is coffee enemas. According to the scientist, up to 5 enemas every day increase the parasympathetic functions of the nervous system;
• eating beef liver, and in its raw form, as it is characterized by a high content of vitamin B 12;
• natural supplements, including pancreatic enzymes, potassium compounds, thyroid-stimulating hormone and, in addition, the same vitamin B 12.

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 beautiful dance on ice accompanied by pleasant music captivates the eyes of the audience. Skaters roll back their programs. Long and hard work on oneself, grueling training and especially a proper diet help the athlete achieve his cherished goal.

A balanced diet must satisfy the following requirements: products must be of high quality, the assortment must be unlimited, calorie content and chemical composition must comply with standards, and the balance of nutrients must be maintained. All these factors will ensure good functioning of the skater’s body. Food intake and its composition should be taken according to a schedule that is drawn up for the whole day. This takes into account both the duration of the training and the period during which the competition occurs. According to methods that are accepted throughout the world, food intake standards are calculated. They are listed in the calorie tables used by skaters.

The skaters arrive in constant motion. They need to have a good supply of energy, which they expend on the ice. Therefore, they must consume carbohydrates in their diet. Also, thanks to carbohydrate foods, their bones will be stronger, which is very important for a skater. The diet of skaters should include a variety of vegetables, white rice, grapes, white bread products, pasta and boiled carrots. Instead of sweet foods, honey should be included in a skater’s diet.

The percentage of proteins consumed should be less. The skater's diet includes soy, beans, and beef. In the afternoon, you should take dairy products, including milk and cottage cheese.

While on the ice, a skater may experience cold. It is important to eat food with a certain proportion of fat - this will help the athlete on ice to avoid hypothermia due to the fat layer. It also protects internal organs from shocks when jumping.

A huge role in the nutrition of figure skaters is given to minerals and vitamins. During periods of heavy stress, the daily intake of minerals and vitamins should increase. It is important! It is necessary to increase the intake of vitamins B6, B2, B1, C and PP. You should not forget to take calcium, phosphorus, magnesium, potassium, sodium chloride and iron. When a skater's body experiences increased stress, the metabolic processes that ensure proper muscle activity also intensify. Multivitamins containing much-needed minerals, which include potassium, sodium, magnesium, iron, phosphorus and calcium, will come to the aid of the skater. Additional use of vitamin C and group B is recommended. As prescribed by the doctor, the athlete is required to consume vitamins A, D, E and K. The figure skater’s meal schedule is drawn up so that the athlete can go on the ice 1 or 2 hours after eating. And follow the main rule - a skater should not overeat!