How do figure skaters eat? Nutrition for figure skaters - the correct diet and menu for athletes on ice. Algorithm for compiling diets for figure skaters

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 must take vitamins A, D, E and K. The figure skater’s meal schedule is designed 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!

We often talk about how important physical activity is when losing weight and staying in shape. Sport is an indispensable component for those who want to get rid of excess weight or gain a toned figure. A living example of the fact that constant exercise works wonders on the body are the ice stars. These athletes always look light and slender. So, the diet of figure skaters will help change your body for the better and gain grace.

Skaters work every day, because the results they show in competitions depend on their work. These are people with great willpower. In order to jump high and correctly perform elements on ice, you need to have a prepared body. Athletes strictly monitor their diet, not allowing themselves anything unnecessary. Of course, daily training is also a must.

Principles of dieting

A child eats differently than an adult athlete because little champions expend more energy. As a young skater goes through puberty, his body changes and he may gain extra weight. To cope with this problem and not encounter others, you have to develop a special menu that is aimed at:

• activate and normalize metabolic processes using biological additives and nutrients;
• reduce or increase body weight;
• maintain and maintain weight unchanged;
• provide enough calories, vitamins and nutrients for productive work;
• to form a hormonal background that will allow the skater to realize his potential and achieve maximum results.

Using this algorithm, any person can build their diet, which will help them achieve their goals.

Think about what you want to achieve, whether you want to lose weight or tighten your figure. Once you determine your goal, it will be easier to create a workout and nutrition plan.

How the athletes' menu is built

In order to build the necessary muscle mass and not gain weight, the diet of figure skaters is structured in the ratio of proteins, fats and carbohydrates. So, to satisfy all needs, the diet contains 50-55% carbohydrates of total energy, 12-15% protein and 25-30% fat. However, it is worth noting that not every skater adheres to the figures given. The ratio depends on what goals he wants to achieve.

Also important in a figure skater's diet is the consumption of vitamins. Compared to ordinary people, athletes are required to include more nutrients in their menu. This is caused by avoiding skim milk and greens. Thus, “icy” women are particularly lacking in iron, calcium and zinc. These vitamins provide health to the body and bone tissue, and protect against injury.

Anyone, even a non-athletic organism, needs a constant supply of useful minerals and elements. In their absence, diseases and ailments develop, and in our case, little result is achieved in losing weight.

What to exclude first

If you want to lose weight like athletes, then try to include their restrictions. Not recommended use:

• various baked goods and confectionery products;
• fatty and fried foods;
• sausage products.

In general, this is a standard list of prohibited foods that is recommended for a proper diet.

What to pay attention to

1. The diet of figure skaters is dominated by low calorie food: green salads, vegetables and fruits. Products that are valuable in value are added to the menu. nutritional quality- These are grains, dairy products and meat.
2. A mandatory item is fluid consumption. Skaters drink 6-8 glasses of water per day to prevent dehydration. This will help you heal your body by cleansing it of waste and toxins.
3. Also take note of the advice on adequate food intake. For figure skaters, nutrition plays a huge role, so they go through the hands of professional nutritionists so as not to gain weight. Often, adult athletes who gain weight after adolescence refuse to eat altogether, which increases the risk of anorexia and bulimia. An example is Olympic champion Yulia Lipnitskaya, who faced this problem. Therefore, do not get carried away with the practice of losing weight, exercise moderation and do not engage in fasting.

If you don’t know where to spend your extra calories, then go to the skating rink. This activity works great for muscles and burns fat.

Proper weight loss for figure skaters

Of course, the diet of athletes is individual, but there are tips given by experienced specialists:

1. Eat small meals. Eating by the hour is beneficial for both champions and ordinary people. By accustoming your body to order, you will not feel hungry, which means you will not consume extra calories and will lose weight.
2. Reduce portion size. It is recommended to eat small meals so as not to stretch the stomach and not feel heavy during training. This advice is perfect for modern girls, because overeating is a common problem.
3. Have snacks. between meals will help you recharge your batteries and not suffer from hunger. Choose fruit or yogurt.
4. Drink water. Due to heavy loads, figure skaters can become dehydrated. But water is good for everyone, so drink as much as possible.
5. Look for healthy foods. We have already given an example of those products that should be abandoned. Thus, you will not only find lightness in your body, but also improve your health.
6. Don't eat after 6 pm. Many athletes do not want to eat in the evening, so their last meal ends at 6-7 o’clock. This advice is not new at all, but it is effective.

After analyzing the information about how figure skaters lose weight, you will see that some nutritional recommendations do not differ from the classic ones. But their regular observance leads to pleasant results in the form of decreasing numbers on the scales.

Extreme weight loss

This method is used by those who need to lose a couple of kilograms in a short time. The technique lasts 7 days and has a monotonous menu.

Approximate diet:

Also drink plenty of fluids, up to 2 liters. per day. Don't allow yourself to snack. During the diet you will lose up to 3 kg.

Be careful and calculate your strength correctly, because this is a strict and emergency diet that is not suitable for every person.

Methodology of contrast (fasting) days

Skaters are not allowed to gain weight, so the unloading program is very common among them. This technique helps to cleanse the body of harmful substances and adjust the functioning of metabolic processes before competitions.

Contrast days are best spent on weekends; it is also recommended to avoid heavy physical activity at this time, performing only a light set of exercises. You need to eat about 5-6 times a day. To avoid temptations, do not dine at a common table; it is better to eat alone. If you experience sudden dizziness, a strong feeling of hunger and loss of energy, then drink sweet tea, for example, with honey. If symptoms are severe, stop unloading.

If you don’t know which product to spend a contrasting day on, then focus on your own preferences. So, for cereal lovers, buckwheat porridge is suitable, which is ideal for a mono-diet because it has low calorie content. This allows you to eat it in large quantities.

“Dairy” unloadings are popular - or. This is an effective weight loss that will not harm the body. Fruit and vegetable diets are also common. You can spend cucumber or. They do not cause much discomfort because the products quickly fill you up.

During the day of unloading, up to one kilogram of excess weight can be lost, your health will improve and your digestion will work with renewed vigor.

Losing weight before training

The diet of skaters changes before summer or winter competitions. For example, a four-course menu for every day looks like this:

As you may have noticed, this is a high-calorie menu, and some athletes consume up to 3000 kcal. per day. However, this is a general example of the diet, and in reality the menu may look more meager.

Hypocaloric nutrition

This menu is completely opposite to what we described above. The essence of the diet is to reduce calories to lose weight.

So, women consume no more than 1200 kcal per day. It is worth limiting the amount of sugar and focusing on taking vitamins. A balanced menu must be developed in fractional form. The diet of figure skaters should not exceed 3 weeks of weight loss. Don’t forget about physical activity, because athletes spend energy on it every day.

Example of a weekly menu

You can lose up to 3 kg on this diet. Remember that portions should not be large - about 200 g.

The legendary figure skater and Olympic champion is already 39, but her form is still above all praise. What's the matter? Is it that Tatyana is just a very beautiful woman?

Or is it all about the love of work that affects your figure? Probably the truth is somewhere in the middle. Of course, Navka is an example that many strive to imitate.

But during her performance at the Ice Age show, which took place shortly after the birth of her daughter, Tatyana almost cried - she missed the arena so much... Now her sports career is over, but there are still many heights ahead, so there is a reason to compete for her figure!

Strict sport

The life of athletes bears little resemblance to the days of people leading a healthy lifestyle. " Professional sports are colossal, I would even say, backbreaking workloads", says Tatyana. And for figure skating, unlike many other sports (for example, biathlon), weight is fundamentally important. Gymnasts control their body weight literally down to the gram.

Even “retired” Tatyana Navka remains amazingly slim!

When there is too much, they work hard to get rid of the excess. Career does not forgive mistakes. To realize herself in sports, Tatyana has been controlling her weight since adolescence. It was then, during the “hormonal storms”, that she gained weight and gained weight. To get rid of them, Tatyana went on a diet. And, one might say, he still sticks to it.

Skater menu

Tatyana Navka controls her diet, but does it without fanaticism. She explains her tendency to be slim by genetic predisposition, considers it luck and calls herself an exception to the rule. So, if a skater is hungry, she can easily dine on a large piece of meat. And he doesn’t refuse sweets - cakes, sweets and pastries - if he really wants to.

True, Navka rarely has such a desire. She believes that if you consciously refuse certain foods, over time the body stops demanding them. Tatyana herself is good proof of this. Having a sweet tooth in the past, she learned to “negotiate” with her body and was able to give up fast carbohydrates - the enemies of a beautiful figure.

Sample menu of Tatiana Navka

• Breakfast: yogurt or kefir, a small cup of brewed coffee (light menu option). If there are a lot of things planned for the day, the skater adds slow carbohydrates to her morning meal - porridge and fresh fruit.
• Dinner: liquid dish - broth, soup or borscht; a large portion of salad from any vegetables, seasoned with 1 tbsp. unrefined olive oil.
• Dinner: protein dish. It could be fish or seafood, or meat. It can be steamed and occasionally even fried. Fiber is a good side dish - raw or cooked vegetables in any way.
• Before bedtime: you can afford an apple (better green - it has less sugar), plain yogurt or kefir.
• Drinking regime: The daily fluid intake is at least 2 liters of clean still water.

Like any other woman, Tatyana Navka is dissatisfied with her physical form. But she doesn’t have any special secrets for losing weight - Tatyana says she simplifies the menu and includes more intense workouts. During such periods, the figure skater’s diet consists of low-calorie dishes, light salads and natural juices.

Navka believes that the psychological factor plays an important role in losing weight. At such moments, she herself recalls Faina Ranevskaya’s statement that those who are losing weight should eat naked and in front of a mirror. " When you see your extra pounds, cramming anything into yourself is not such an easy task.“,” the figure skater shares her experience.

Physical exercise

Any fitness trainer will confirm: a good figure is 80% proper nutrition. But if we are talking about a professional athlete, it is worth considering other factors. The case of Tatyana Navka is exactly this. The body of a person who plays sports at a professional level works in a special way. Athletes have a faster metabolism, so it is more difficult for them to gain weight than for ordinary people.

In addition to proper nutrition, Tatyana Navka appreciates physical activity

In addition, constant training provides a huge consumption of calories - the excess simply does not have time to accumulate. This happens even among athletes who, like Navka, end their professional careers. They train others, act in sports projects, give master classes, etc. However, Tatyana herself believes that a non-professional does not need such stress. She states:

“You can achieve amazing results just by doing regular exercise, for example, fitness. It is enough to visit the gym three times a week. Well, limit yourself in food.”

The figure skater considers fitness a universal tool for anyone losing weight and recommends using it instead of any diets. " Sport is the best cure for all diseases", she claims. Navka herself actively uses her advice. She is very glad that there is a fitness club right in her house - the skater has the opportunity to work out when it is convenient for her and not miss training.

Tatyana also tries to lead an active lifestyle. Having left her professional career, Navka did not forget about skates - only now she takes them not to the arena, but to the open air. The figure skater and her friends love to skate on the lake in the park or on the skating rink right in the center of Moscow - on Red Square. In addition, the champion loves extreme recreation: alpine skiing in winter, water skiing in summer.

Tennis is also on her list of favorites. The athlete admits that in the first time after finishing her career, she really missed training. But soon this feeling passed and was replaced by another - real pleasure from movement and communication with loved ones. It’s good that they are always ready to share her active hobbies.

1. Eat right. Vegetables, salads, fish and yogurt are a must on the menu. But don’t exclude gastronomic pleasures from your diet; If you're overdoing it, work out more in the gym.
2. Stop smoking. There is nothing worse - neither for health nor for beauty. At the same time, follow your daily routine and provide your body with proper rest. Tatyana follows this rule strictly.
3. Don't skip workouts. The more active your lifestyle, the better it reflects on your appearance and health.

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 figure 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

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.