Beans in the nutrition of athletes. Sports Nutrition (Food) Best Protein Products

Beneficial features. - a favorite side dish before the competition of all performing athletes.

String beans are a storehouse of vitamins A, C, E, B, as well as trace elements - magnesium, folic acid, iron, calcium, chromium. The uniqueness of this type of bean is that green beans does not absorb all toxic substances from the environment.

This type of bean actively helps to establish hormonal background, this is due to the presence of vitamins C, A, E. This type of bean needs to be introduced into the diet of adolescents, pregnant women, women during menopause from time to time in order to soften the “hormonal storms” in the body.

String beans cope well with anemia, anemia. Green beans improve the function of the kidneys, liver, respiratory organs, stomach and all organs gastrointestinal tract, nervous system, heart and blood vessels.

String beans are a non-caloric and dietary product. Dishes from it can be used by people who care about their figure, sports uniform. Moreover, green beans are present in many diets as a product that helps fight obesity.

String beans are an indispensable medicine for patients with diabetes. The fact is that bean pods lower blood sugar levels, which allows you to reduce the dose of insulin or other drugs for diabetes. AT bean pods contain an insulin-like substance arginine, it lowers the level. Especially strong action to reduce the amount of sugar in blood of diabetic patients renders a decoction of bean pods with blueberry leaves, which is taken in half a glass before meals.

String beans are beneficial on the nervous system, and the person becomes calmer.

Eating beans regularly is an excellent prevention of tartar as well as bacterial infections.

With tuberculosis, regular consumption of green beans in food contributes to a speedy recovery.

In cardiovascular diseases, green beans are a medicine: it actively resists the processes of tissue aging, the formation of cholesterol, the development of atherosclerosis, hypertension, and heart rhythm disturbances.

Zinc in the composition of green beans regulates carbohydrate metabolism, helps to defeat obesity and lipid metabolism disorders.

Copper in the composition of green beans stimulates the synthesis of hemoglobin and adrenaline.

If a eat leguminous beans often, then you don’t have to go on a diet: the weight will return to normal over time, thanks to active work beans to normalize carbohydrate metabolism.

Beans resist the formation of adenoma in men, restore urogenital function and potency.

Small kidney stones with regular use edible string beans can dissolve. Beans have a diuretic effect, remove excess salts from the body, and therefore green beans are a very desirable dish for gout and urolithiasis.

gallbladder under action of substances from green beans is also cleared of stones. This type of bean is recommended for hepatitis and other liver diseases, because it actively eliminates inflammatory processes and restores normal tissue functions.

If the beans are canned or frozen, they fully retain all their beneficial properties.

String beans are now grown almost everywhere, it is increasingly gaining popularity as a valuable and dietary food product with unique healing and nutritional properties.

There is a lot of starch in beans, proteins that go to build tissue cells and nourish cells.

Green beans contain antibiotic substances that lower blood sugar levels. Patients with diabetes are especially useful decoction of mature bean pods.

Infusions of bean pods are drunk for diseases Bladder, kidneys, with hypertension, gout and rheumatism.

Mature beans of any bean are ground, and wounds and burns are sprinkled with this flour for speedy epithelialization.

For beautiful lean muscles proper nutrition no less important than regular training, because even the most inflated muscles, covered with a layer subcutaneous fat, will not have an attractive appearance. Therefore, the priority in the fight for beautiful body is the burning of fat, and proper nutrition will help in this matter, which will not only ensure muscle growth, but also prevent the deposition of fat. When choosing products, preference should be given to natural sources of proteins, as well as products rich in essential amino acids and trace elements for intensive metabolism in the body.

Protein rich foods

Proteins are the universal "building" material for the body. It is proteins that provide muscle growth, therefore, during intensive training, in order to form a beautiful muscle relief, it is necessary to consume foods rich in this nutrient. natural springs proteins can be products of both animal and vegetable origin. For sports nutrition, products that, while high in protein, at the same time contain a minimum amount of fat and carbohydrates, are best suited.

Grass-fed lean beef and salmon fillets are top picks for bodybuilders and fitness enthusiasts, while plant-based foods include black beans and hemp protein powder. These products contain not only a large amount of high-quality protein, but also valuable polyunsaturated fatty acids.

Beef is an indispensable product for intensive training. A portioned piece of meat weighing 180 g contains approximately 35 g of protein and 12 g of fat, of which a large amount contains unsaturated fatty acids. When buying meat, you should definitely make sure that the animal was fed on herbs, and not on compound feeds, since with natural feeding, the content of zinc, iron, and B vitamins increases several times in beef meat. In addition, beef does not contain carbohydrates, thanks to why this product is ideal for sports nutrition, when it is necessary to remove subcutaneous body fat.

Salmon fillet - an excellent source of proteins, vitamin D and omega 3 fatty acids. In terms of the amount of protein per serving (39 g of protein per 180 g of fillet), salmon fish are superior to beef meat. Trout, pink salmon and salmon are best suited. Preference should be given to salmon fish caught in natural conditions or grown in ecologically clean fish farms, since intensive farming of salmon fish often uses hormonal and growth-stimulating drugs, as well as antibiotics, which subsequently accumulate in fish meat.

black beans - a valuable source of vegetable protein, as well as fiber and carbohydrates. This combination of nutrients makes beans a very satisfying product. Half a cup of black beans contains 331 kilocalories and 60 g of carbohydrates and 21 g of protein. You can use it as an independent dish, and as part of salads and meat dishes.

Hemp protein powder relatively new, but very promising product for sports nutrition. Vegetable protein according to your bio chemical composition is no less valuable than animal proteins. One scoop of protein contains 22 g of protein, 2 g of fiber and 20 g of fat. Hemp protein is a valuable dietary product that can be used in weight loss programs and for a balanced diet.

Foods rich in fiber

Despite the fact that fiber is extremely poorly broken down and absorbed by the body, this nutrient in small quantities stimulates the gastrointestinal tract and improves metabolism.

Vegetable products are used as fiber sources. A large number of fiber is found in oatmeal , which are also a source of complex carbohydrates. Oatmeal is rich in valuable insoluble fiber, which not only improves digestion, but also absorbs excess fats from food and removes them from the body. However, this product should not be abused, because one cup of cereal for 7 g of fiber contains 32 g of carbohydrates and 190 kilocalories. A fairly high carbohydrate content will slow down the fight against subcutaneous fat.

Rich in fiber and sweet potato (sweet potato). It is the high fiber content in sweet potatoes that allows you to neutralize the effect of starch, which this vegetable is also rich in. When a large amount of starch enters the body, it is released, which blocks the burning of body fat. But thanks to fiber, there is no change in insulin secretion when eating sweet potatoes. One medium sized sweet potato contains 4 g of fiber and 26 g of complex carbohydrates. A large number of vitamins and minerals stimulates metabolism.

Foods rich in vitamins, micro and macro elements

In addition to the main nutrients for athletes with large physical activity requires a significant amount of vitamins, as well as various nutrients, which stimulate an intensive metabolism, thus contributing to a more efficient pumping of muscles and "burning" fat.

A valuable dietary product is cabbage various kinds. The most useful for athletes are Brussels sprouts and kale, which have a low calorie content and high nutritional value. The value of Brussels sprouts lies in the high content of vitamin C, which contributes to the "burning" of the body's internal fats. Ascorbic acid in Brussels sprouts has a mild effect and does not damage the mucous walls of the stomach. It is also very convenient that even when frozen, Brussels sprouts do not lose their useful properties. Kale is not only a low-calorie dietary product, but also an excellent source of fiber, calcium and iron. Fiber improves digestion and promotes the elimination of dietary fats from the body that have not yet been absorbed by the body. Calcium is necessary for the secretion of hormones and mediators of the nervous system, which together are responsible for the metabolism of fats. And iron increases the level of oxygen transport in the blood, which significantly increases the effectiveness of training and accelerates muscle growth. The combined action of these elements gives an excellent result.

A real storehouse of vitamins A, C, E and group B is. These fruits are rich not only in vitamins, but in such vital elements as copper, iron, and zinc. Great importance has the presence of zinc, since this microelement takes part in the synthesis of testosterone, which is necessary for effective training. Moreover, as a product of plant origin, the pear contains a fairly large amount of useful fiber. One medium-sized pear contains up to 7 g of fiber, 36 g of complex carbohydrates and 133 kilocalories. At the same time, there are no fats in these fruits. It will be more useful if you use fresh pears, as a lot of sugar and stabilizing substances have been added to canned and dried fruits.

An equally valuable source of vitamins E and B is avocado . This tropical fruit rich in valuable unsaturated fatty acids, including omega 3. In addition, avocados are quite a high-calorie product. One cup of the pulp of this fruit contains 234 kilocalories and 30 g of fat. Therefore, dishes with avocados are very satisfying, however, despite their calorie content, avocados contain a relatively small amount of carbohydrates - 12 g per cup of pulp. And the high fiber content (10 g per cup of pulp) speeds up metabolism and improves digestion.

In addition to the above products, athletes are recommended to include in their diet products such as walnuts, eggs and white mushrooms.

Walnuts are an excellent source of omega 3 fatty acids and help to activate digestive functions. They can be eaten as a hearty snack, or as an addition to the main course. These nuts, even in small quantities, cause a feeling of fullness, which lasts for a long time. It is recommended to eat some walnuts at night.

Previously, it was believed that the use chicken eggs certainly leads to an increase in cholesterol levels, because the yolk contains more than 200 mg of cholesterol. But recent studies by scientists have shown that even with a daily intake of 6-7 eggs, cholesterol levels remain unchanged. Moreover, the cholesterol contained in chicken eggs is necessary for the synthesis of testosterone, which in turn has a stimulating effect on anabolic processes in the body. When testosterone is deficient, fatty deposits are formed. One large egg contains 6 g of protein and 70 kilocalories.

White mushrooms will also be an excellent addition to the athlete's diet. Despite their low calorie content, these mushrooms are rich in vitamin D, as well as essential amino acids. The lack of these elements leads to a decrease in muscle strength and immunity, which, accordingly, reduces the effectiveness of training.

Proper nutrition is the key to excellent physical form athlete, as well as his well-being. Only on condition of consumption of useful and quality products it is possible to achieve a beautiful muscular relief and good muscle tone.

It's tough for all parents right now. proper diet nutrition for your child, and if the child is an athlete?

It is for athletes that the problem of choosing the most useful products and food for your diet. From the point of view of energy needs, the nutritional norm of an average adult, depending on the type of activity, is in the range of 1.8–3.5 thousand kilocalories. But, for athletes, especially athletic sports, for whom it is important to maintain optimal body weight, or those who actively train before competitions, this norm is in the range of 4-5 thousand kcal.

Of course, it is far from always possible to get such a number of calories from ordinary food, especially since an athlete needs not only calories as such, but also a specifically balanced set of food components: proteins, fats, carbohydrates, fiber, vitamins, minerals, etc.
In big-time sports, there is such a thing as sports nutrition, mainly based on protein shakes. But this does not exclude the presence of ordinary products in the athlete's food.
It is extremely important for an athlete to leave in his menu only those products that are optimal in terms of sports. One of these products is beans. And that's why.

100 g of beans contains:
60 g carbs (20-25% dietary fiber, 70–75% starch, 5% sugar);
21–23 g of proteins (12 essential and 8 non-essential amino acids, among which the most are glutamic and aspartic acids, as well as BCAA leucine amino acids - 18%). The assimilation of bean proteins is 70–80%, which is considered an extremely high indicator for protein;
0.8–1.7 g of fats, of which healthy (unsaturated) -70%;
Vitamins B1, B2, B4, B5, B6, B9, E, K, PP, which enhance neuronal conduction, promote normal cell growth and regeneration and are responsible for protein synthesis. The intensity and quality of training depends on these vitamins, and a deficiency of these vitamins leads to a violation of the metabolism of fats and proteins, which, in turn, inhibits the growth of muscle mass.
100 g of "6 acres" beans contains 120-265 kcal. Glycemic index beans low: 15 to 35 depending on the variety.

It will also be useful for mothers to know that the consumption of beans is recommended for the prevention of hypertension, stroke, pyelonephritis and cardiac arrhythmia, which is the basis for protecting the child athlete from the adverse effects of heavy physical exertion.

Every training session, and especially every competition, is a serious physical stress, and regular consumption of beans helps to increase the body's resistance and endurance of the athlete, strengthens his immunity.

In the athlete's diet, it is more reliable and easier to use dishes from canned beans. This is due to the fact that when choosing beans for conservation, only the best, undamaged and untouched by rotting fruits are used. In addition, canned beans are already ready to eat, which makes it almost the main product in the athlete's diet! My personal favorite in the line of canned beans is the 6 acres brand beans. It meets all the necessary quality requirements and, in addition, it also has a great taste!

With physical education,
your Marianna Trifonova

The question of the daily nutrition of an athlete, healthy lifestyle, seeking to monitor weight and health, is always relevant, because I myself have been involved in sports all my life and sat on all the diets in the world. And I continue to look for the best option.

The usual protein in the form of meat begins not only to bother us, we want variety. The question of the quality of this protein made me pay attention to vegetable protein.

So, legumes, namely beans, are the most optimal source of protein for both the athlete and modern society.

Let's try together to figure out what kind of "golden" product it is, and why it is attractive.

Calorie beans 260 kcal, protein 21-22 grams. But to cook it, you need to soak it.

by the most convenient option eating beans fruit, let's call them the familiar word "beans beans", is canned beans.

So, let's look at the most affordable options.

There are many types of beans, but the most famous are white and red.

1. Biological value of beans, composition. Useful qualities and digestibility.

Chemically, canned beans are rich in highly nutritious vegetable protein, which helps athletes and supporters healthy lifestyle life quickly and fully recover from stress.

In addition, beans are rich in complex carbohydrates (i.e. fiber), which gives us long-term energy. Beans contain a lot of B vitamins, especially B 6, as well as minerals: iron, sulfur, zinc, magnesium, phosphorus, calcium, sodium and potassium.

About white Alubia: a source of iron, magnesium, potassium, phosphorus and calcium

6 grams of protein

Interestingly, the composition of canned beans is not much different from unprocessed beans. The product retains more than 80% of nutrients after canning. Canned beans practically do not contain fats, the calorie content of canned white beans is 95 kcal.

The most famous variety of red beans is the variety Kindi. High content of amino acids. Source of iron potassium molybdenum and thiamine with pyridoxine.

Belka 7.8. kcal 123.

Canned beans normalize the metabolism in the body, mainly protein and carbohydrate. Regular consumption of them in food helps to reduce the level of "bad" cholesterol in the blood.

Canned beans are a hematopoietic product. Due to the high content of iron and vitamin B6.

An excellent diuretic, expectorant and sedative.

In many sports, diuretics are used (which is not acceptable), so beans can come to the rescue of such athletes as: wrestling, boxing, rhythmic gymnastics.

Highly important point, bean protein is much easier and faster digested by the body. Which is especially important for athletes when they need to quickly recover before the next workout.

A very important point: in the preparation, preservation, the manufacturer soaks the beans correctly. Which is not always possible at home. That is why canned beans are well and easily digested in the stomach, there is no bloating and fermentation.

Beans are digested on average 2 hours.

1. Lose weight with beans.

White beans for weight loss.

White beans are high in zinc and copper, calcium, and iron. They have a delicate structure and are absorbed better than other legumes. Thanks to high concentration zinc, white beans are equally useful for both women and men. Zinc deficiency in the stronger sex can cause infertility.

Eating beans 2-3 times a week will replenish our body with these elements.

The presence of dietary fiber that stimulates work digestive system and giving a feeling of satiety;

Decreased blood sugar levels;

Blocking calories and starch;

Low energy value.

Red beans for weight loss

By the amount of protein, red beans are close to meat and fish. Red beans contain a large amount of iron, potassium, sulfur. The latter is necessary in the treatment of bronchial diseases, intestinal and skin diseases.

Useful properties of red beans for weight loss:

Low calorie content, in a jar it is 85 kcal.

It has a diuretic effect, which in turn contributes to the excretion excess fluid from the body and elimination of edema;

Takes part in the breakdown and excretion of fats.

coarse fibers vegetable fiber in beans have a normalization of the digestive tract, maintain a feeling of satiety, which leads to a reduction in the amount of food consumed and weight loss.

Within 3-3.5 hours, you don’t want to eat if canned beans are present in the diet, due to fiber and a high protein content.

1. Beans in sports.
   

On the basis of legumes, protein sports nutrition, a dissolved protein shake are produced. The basis of nutrition for athletes, builders and lovers of weight training.

Pay special attention to the anti-allergic property of legumes. Such sports nutrition perfectly restores muscles with building material and does not cause a negative reaction of the body. The digestibility of vegetable protein is up to 80%. They are a long-playing protein, its best use is in the evening when the body is sleeping. Gradual nutrition of tired muscles at night.

"The athlete sleeps, the muscles grow."

Due to its high fiber content, it may help you lower your levels.
cholesterol, it regulates digestion and prevents constipation. Water-soluble fibers can help
regulate blood sugar levels (like a sponge absorbs glucose) and therefore less insulin is released. This is especially welcome
for diabetics and those who suffer from insulin resistance and hypoglycemia, as well as for people who want to
lose excess fat

For athletes, lovers of marathon distances, red beans are the most suitable. It contains a large amount of iron and B vitamins, which contributes to the formation of red blood cells - hemoglobin.

1. Beans as a meat replacement for vegetarian athletes. Or during Lent.

Protein is a vital building material for humans. It should be in the daily diet and make up 25-45% of the total.

And what about those people who, in their opinion, do not accept animal protein.

Or during Orthodox fasts, there are 4 of them, and in the total number of days in a year they are about 120, and this is a third of the year without meat and other animal protein.

Daily consumption of beans helps the body get everything it needs for life.

We take canned beans, in 100 grams of the product there are 6-8 grams of protein. An adult needs 100-150 grams of protein per day.

The daily diet of an athlete (vegetarian) may look like this:

Breakfast.

Buckwheat porridge 200 grams 6 grams of protein

200 grams of red beans 17 grams of protein

Lean bread toast with soy cheese

40 grams of nuts (walnuts and almonds) 7 grams

= 30 grams per morning.

Snack.

2 fruits (apple, banana, 50 grams of peanuts) 10 grams of protein

Dinner.

Lentil soup 200 grams - 8 grams of protein

Cauliflower with mushrooms 350 grams - 15 grams of protein = 23 grams

Snack after training, protein shake on vegetable protein. 23 grams

Dinner.

Canned white beans in tomato paste 200 grams 14 grams

Salad from fresh vegetables and spinach leaves 200 grams 4 grams of protein = 18 grams

In the evening isolate on vegetable protein 23 grams

=127 grams of protein per day for an athlete, average, without animal products.

It is well known that vegetarians are not obese and rarely get type II diabetes and ischemic disease hearts.

By replacing animal protein with vegetable protein, the following occurs:

Unloading of the digestive organs. Meat is digested for a long time, contributing to the formation of toxins and toxins in the intestines.

Elimination of edema and lowering blood pressure. This happens by increasing the excretion of fluid in a natural way, with urine. A decrease in its amount leads to a decrease in blood pressure.

Improving the excretion of lactic acid. From its overabundance, muscles hurt after physical exertion, general weakness appears, sometimes even the temperature rises.

But when talking about replacing meat with beans, you should remember that meat contains vitamin B12, which is absent in plant sources. This vitamin has crucial for normal operation nervous system. With heavy physical exertion, the consumption of this vitamin is significant.

Therefore, when replacing animal protein with vegetable protein, it is imperative to use an additional source of vitamins, and Special attention pay attention to the content of vitamin B12 in it.

1. Beans for every day.

We have already said with you above that it is not advisable to rely entirely on vegetable protein in our daily diet. But there is a “magic time of day” for beans, when it is the best dish, ideal in terms of taste and nutritional qualities - this is breakfast.

After all proper breakfast- it's a successful day good health and slim body.

The carbohydrates needed to recharge our brains are absorbed moderately, without a big jump in insulin if we add beans to breakfast. A large amount of fiber in beans slows down the absorption of carbohydrates, which allows you to get the necessary energy gradually, without putting off its excess in the fat layer. Plus, the presence of protein in the beans gives satiety and vigor to the muscles.

And naturally, in modern world, when we usually have no time to soak beans, the ideal breakfast for a person would be a diet using canned beans.

I will give an example of the right breakfast for a man and a woman.

A proper breakfast for a man should not exceed 600 kcal. This breakfast includes for example:

Fried eggs from 2 eggs (the body receives 150 kcal and 20 grams of protein)

- 2 grain toasts (250 kcal 8 grams of protein, 30 grams of complex carbohydrates)

100 grams of canned beans (85 kcal, 15 grams of protein + fiber)

Cappuccino (100 kcal)

Breakfast for a slender lady, 450 kcal

One egg scrambled eggs (80kcal, protein and essential fats)

Cereal toast (120 kcal plus complex carbohydrate energy)

100 grams of red beans (85 kcal and satiety all morning)

A woman needs to pay more attention to iron-containing products, maintenance days normal level hemoglobin. And iron is best absorbed at breakfast.

Cappuccino without sugar, but with one piece of chocolate (150 kcal)

The coarse fiber in the beans will prevent high insulin release. Therefore, chocolate for a girl in this diet will only benefit.

The usefulness of taking beans is certainly not limited to the morning hours.

Lunch with beans is also useful.

And the first thing that comes to mind in this case is, of course, lobio. The national dish of Georgia, lobio in translation from the Georgian language is beans. Red or purple beans are used to prepare this dish. All kinds of seasonings are added to lobio: garlic, walnuts, wine vinegar, vegetable oil and onions. Usually onions account for up to half the amount of beans. Depending on the recipe, tkemali, tomatoes, cheese are added. From spices: red and black pepper, cloves and coriander.

The dish is very nutritious and tasty.

For 100 grams of lobio we get:

65-80 kcal, depending on ingredients added (nuts and cheese)

0.5 fat (vegetable oil and some nuts)

4 grams of protein

12 grams of complex carbohydrates (fiber)

For a serving of 300 grams, we get satiety, 12 grams of protein and a slim figure.

1. canned beans - as the most layered light and satisfying snack for an athlete.

And finally, I will give an example from own experience consumption of beans. Athlete experience.

Somehow, after an evening workout, I was very hungry that I would not get home. On the run, you can only rolls and shawarma, and this is not at all sporty and not for slim girls. I gathered my strength into a fist and took a closer look at the counter (anything, but not rolls with chocolate, I didn’t want fruit at all). I remembered canned beans, and took white beans in tomato sauce in the store, and a disposable spoon, opened it in the park on a bench, ate half, felt that I was full and moved towards the house. At home, I made a sandwich with black bread toast from the remaining half a jar. It turned out very tasty and the most interesting - satisfying. 300 calories of beans and 100 calories from toast - a wonderful dinner, and lightness, and satiety. Now I regularly eat beans for dinner with a salad of greens and vegetables. it really fills up both strength and well-being. And most importantly - saving precious time with health benefits.