Sports doctor in cooperation with the coaching staff has a duty to monitor athletes training process during the year, month, week and day. Here we will present you the optimal daily activities of the athlete. Athletes in the course of 24 hours on average need to sleep between 8 and 10 hours (at this time is included and mandatory break between two training sessions, or, if they are not planned, afternoon rest within 60-90 minutes.)
Athlete gets up between 7 and 8 h. and immediately begins to prepare for training. The training starts from 2.5 to 3 hours after awakening. Breakfast is at 1.5 to 2 h before training and it as 30% of total carbohydrates, fats, protein, planned for one day. The athlete’s nutrition is very important for achieving great results.
Before the start of the training, in the interval from 1 to 3 h, 1000 to 1200 ml of water is consumed (while athletes who are used to this treatment are preferably 600 – 800 ml cold water at a temperature 4 degrees celsius). Water is taken in small sips, and the primary goal is to make a pre-hydratation (prepare athletes for training in order to avoid the dehydration process). The importance of water is great because 2,7gr of water are linking 1g of glycogen energy drivers of muscle. During the training it is necessary to take 100 – 200ml of water every 15 – 20 minutes to maintain proper hydration of the body and not allowing loss of glycogen in the muscles.
After completion of the training, athletes are obliged to compensate for 7-10% of the total amount of carbohydrates calculated for them during the 24 hours. 60 min after, take 4% to 5% carbohydrate in combination with amino acids (lysine, valine, isoleucitin) to prevent the loss of glycogen.
After that, take 5-10 g of fat from the total amount planned for that day. The essence of this whole process is to prevent the loss of glycogen, to correct recovery and rehydration, as well as glycogen resynthesis and prepare for a new training process.
It is also necessary to perform remineralization by taking non-carbonated mineral waters, or minerals Ca, Mg, K, which directly affect glycogen resins. In parallel with remineralisation, perform revitamination according to the scheme and according to the protocol for which the athlete has assured.
The constant need for water in the body is 2,600 ml, the athlete has a little less, so the intake of this fluid is extremely important. Depending on the outdoor climatic conditions, the athlete brings 3 – 7 l of water. Dense juices, carbonated juices and carbonated water should not be consumed, as they cause bloating, increase acidity, and reduce the elimination of fluid from the stomach into the intestine (30 minutes or more).
Each athlete should have 5 meals. The energy value of breakfast is around 30%, lunch 35-40%, dinner 20%, and the other two meals are from 5 to 10%.
In certain sports, especially individual, where sometimes several matches are played during a day, take the following measures:
A good warm-up before each match aims to increase the body temperature, maintaining it during the match. On cold days, or if it’s raining, don’t allow cooling of the body. If is a big heat depending on sports (eg tennis) have two towels, one wet and one dry. Wet one should be placed on the neck during pauses between the gems, as well as on the legs to avoid hyperthermia and glycogen fall.
In team sports cool the neck, areas around your hand and take plenty of fluids. The main goal is to maintain normal circulation in the body.
During the day, three training sessions (even on preparations) are not recommended because the organism is absolutely unable to withstand these efforts.
The ideal daily schedule of sports activities:
- Rising at 7h 30min
- Breakfast at 8h
- Training at 10h
- Lunch at 12.30
- Relaxing break till lunch
- Lunch at 14.00
- Walk for twenty minutes
- A break of 40 to 70 minutes
- Snack at 16.00h
- Afternoon training at 17.30
- Dinner at 9 pm
- Easy walk
- Sleep at 22:30