Nutrition Recommendations for Athletes

1. Do not eat more than you need.

If you eat more than you need, your digestive tract your liver and other related organs will be weary and over-worn by these foods in order to throw away residues from your body and your body.

Among the foods you receive, protein and biological materials rich in nutrients to repair these organs are scarce.

It is harmful to the athlete who eat a lot for flavor in an unconscious way.

2.Do not smoke. It has been found that smoking causes lungs and other organs to devour vitamin c in the body, other than known damage.

3. Do not use alcohol. Alcohol is dangerous for the nervous system to damage the livers and kidneys.

4. Do not use tire corsets, ties. They restrict blood circulation. Even in these cases, even if you are fully fed with your food, the tissues that the blood cannot travel easily cannot be well fed and the worn tissues cannot be repaired. Toxic substances occurring in the tissues cannot be discarded.

5. Do not use energy-enhancing pills. Because the body is fed well, if you are forced to act extraordinarily, it will wear out quickly and will fail. The best remedy for vitality is to eat plenty of fresh foods, fruits and vegetables rich in vital ingredients.

6.Highness and extreme, sorrows, food digestion and prevent the use of digestible after being used. Therefore, especially in food avoid irritability.

7. Avoid chemical praps with medication and vitamin pills, some of which may be helpful to you. Because they are foreign substances in the body. While they are useful in some aspects, they become harmful by other aspects. Do not take medicine and vitamin pills unless given by the physician.

8. Do not take the pill. A well-fed person can sleep comfortably. All of these pills are harmful.

9.Food is good food for sportsman. Although the vitamin is not known in large amounts in the composition of honey, athletes can benefit more from honey than crystal sugar because it is a natural nutrient. Plenty of honey edible.

10.Do not use spicy food. They can both digest the digestive tract diseases and exhaust the liver.

11. You have not used soda ash, especially foreign soda. They have carbon dioxide. Carbon dioxide is a substance that needs to be removed from the body.

12 Do not use tea, coffee, chocolate or kakolu food or use too little.

13. Avoid using foods that contain large amounts of carbohydrates.

They cause fat. The decay of the teeth is very time-consuming in taking unstable carbohydrates. Resistance to diseases decreases and disruptions in the body begin. There must always be a balance between the received carbohydrate and protein and this balance should be maintained.

14.Use a variety of foods and try to take in sufficient amounts of foods that are included in the group. Pay special attention to their freshness. Fresh foods are the richest sources of vitamins, which are very important for sports.

15. Make sure that the water you drink is clean. Live in fresh air.

Do not smoke, avoid dust, dirt. Be cheerful. All of these help you to better assess what you eat.

16. Sleep and rest are necessary to take advantage of food and use them as required.

17. Do not brush your teeth. Teeth brushing with a soft brush in the morning and in the evening is enough for mouth health. To keep the teeth clean, it is helpful to eat raw foods such as carrots and quince. Meanwhile, the gums are fed and developed.

18. In meals, fresh foods such as salads and fruits are better to eat in advance. Fresh foods contain enzymes and vital substances that are not present in the human body. They help to make better use of other foods

19. Drink plenty of water. Because water is necessary to digest the food and to remove the residual substances from the body. Do not cut the water and do not believe those who say that cutting water will benefit the athlete.

20. Drink the juices fresh and squeeze. They lose a significant part of their vitamins and vital substances after a while. Fruit juices that have been kept for several months after being bored and kept by some chemicals are harmful.

21.Most cooked fruits and vegetables, meat, nutritious value of the meat to be cooked to prevent the possibility of disease.

22. Never use fried food. The most harmful food for a person who does sports is fried in oil.

23. Choose green food. Note that the most perfect of them is Parsley. Eat fresh parsley in a pinch whenever possible at each meal.

24. Check your weight once a week or once a month. Lower your carbohydrates and oil if your weight increases.

25. Choose the ripe varieties of vegetables and vegetables.

26. Yoghurt, tarhana and tahan halva (honey or sugar) are good foods. Use them. When not eating roasted peanuts and sunflowers from time to time. Do not neglect the hazelnuts not roasted with walnuts and almonds.

27. Chew your food thoroughly and eat your food without rushing.

BEFORE THE COMPETITION, THE DAY OF THE COMPETITION AND THE DAY

NUTRITIONAL RULES

If the adviser or trainer does not give specific advice before the competition and competitions, it may be misleading to follow the good advice which is not based on a scientific basis. Therefore, the general rules to be followed by the athletes within three days following the competition day and the competition are explained below.

– The last meal must be eaten 3-5 hours before the competition. It is not true to enter the competition on an empty stomach. Eating just before the competition creates other drawbacks.

– If an example is given for the last meal to be eaten 3-5 hours before the competition, a menu can be recommended:

1.Bol salt 125-150 grams of minced minced beef will be cooked thoroughly with a little butter and some water and after an egg has been broken, it will continue to cook until the egg solidifies. This may be the first meal.

2. A green and raw salad will preferably be prepared in accordance with the flavor and a good olive oil with lemon will be used in the preparation of the salad.

3. One or two of the fruits of the season, except for grapes and grapes, will be eaten.

It is desirable that the fruits are mature.

4.Separate less will be eaten. It is better to eat a cracker or crunchy instead of bread.

5. Milk mixture with milk and our desserts, rice pudding, custard, and the like can be taken as dessert. They should be preferred not with sugar, but with molasses or honey and sweetened ones.

6.When eating this water, drink as little as possible. Half an hour after a meal you can drink a glass of mineral water, a light coffee or tea, or a juice.

7. After the meal, within a period of time until the start of the competition, all of the fruit juice can be drunk gradually, not exceeding one liter. This juice must be fresh. Fruit juice is stopped half an hour before the competition.

– If the competition starts at 15.00, the best time for lunch is 11.00. In this case, it should be used as a light tea or a juice drink at breakfast.

– If the contest is to be held in the morning, then the menu above as recommended for lunch should be given as breakfast and should be treated as breakfast. In this case, the meal will be given at least three hours and not more than five hours before the competition.

– If the competition will continue or be repeated both morning and afternoon, the menu recommended above can be given to the athlete in the middle of the time.

– Immediately after the competition, drink one or two glasses of strong mineral water.

– After the massage and ağı massage 250 grams of milk should be drunk.

Half an hour before dinner, according to need 25O cc. or 500 cc. light and diluted mineral water should be drunk.

Two normal meals to be eaten after the competition should be light in terms of proteinaceous substances. (Meat, milk, eggs, fish, legumes will be taken less). This is especially necessary for the extraordinary effort exerted in the tissues to be able to throw away the products from the body.

-In these meals, water should be drunk and should be continued to drink plenty of water, fruit water and light mineral water in the following hours.

The following is an example of a meal to be eaten on the evening of the day of the competition;

1.Very salty vegetable juice and tomato juice for example

2. A small amount of boiled or baked potatoes

3. A cereal soup prepared with butter until butter

4. A green salad with olive oil and lemon

5. A mature two-season fruit, except for grape and grape

6. If possible bread should be eaten.

7.With 250-500 cc. skimmed or not taken milk should be drunk.

– The day following the competition is an important day in terms of nutrition. In order to remove the toxin substances and debris products in the body, it is necessary to comply with the nutrition rules.

1. Breakfast with a small amount of sugar tea, 2-3 pieces of rusks, honey-flavored citrus juice is suitable.

Up to 250 cc. drink fruit juice. The most stimulating is the water of oranges and the like. Honey should be used if it is necessary to sweeten it.

3. Use a raw vegetable salad prepared by using olive oil and lemon, one or two ripe fruit, three-four rusks and a glass of dehydrated milk.

4. The breakfast was prepared with honey 250 cc. The fruit juice, a cup of tea with little sugar, is half a cup of milk to be taken.

5.The usual way of dinner is observed. So the athlete eats dinner in normal times. General rules apply in the following meals.

– If the competition is going to continue for days, then the evening dinner should be very strong. For this purpose:

A vegetable soup at dinner
150-200 gr. Up to meat or liver grille,
A seasonal salad prepared with solid eggs, olive oil, lemon and green salad.
A battery prepared with butter until nuts
100 gr. cheese up,
Dried apricots, raisins,
Two mature fruits can be taken. 250 cc. Drinking fruit juice tasted with honey should not be neglected. Fruit juice should be fresh.