Please tell us about a skier's diet.
Which foods are most effective at improving athletic performance?
Do I need to take vitamins and any medications during training, and which ones?
What is the best way to recover after long and strength training?

Maxim LOZOVOY, Vitaly Maksimov, Bratsk-54, Irkutsk region

Swede Sixten Ernberg, in my opinion, the best skier of all time, once spoke very well about the nutrition of a racing skier. When asked how to eat better to improve performance, he replied:

"I prefer everything edible."

This phrase has a great practical and philosophical meaning. What a person considers pleasant and tasty in food is what should be used.

And yet, some traditions and specifics have developed that make the food of a gamer, weightlifter, or wrestler different from the food of a skier. I have been to big skiing competitions, world championships, the Olympics, and these famous ultra-marathon races many times, and I looked closely at what the strongest foreign athletes prefer a few hours before the start. At first I was surprised, but then I began to take what I saw completely calmly. It turned out that this was not meat or some kind of high-calorie food such as crabs or caviar. It turns out that this is simple, so-called peasant food. For example, oatmeal filled with milk or kefir with the addition of jam. Well, maybe two or three sausages with an omelet. Naturally, a cup of tea or coffee. Here is the entire nutritional arsenal of a skier before a 100 km race! It may seem to us that this is not enough; as practice shows, it is quite enough. There are, of course, some national traditions. For example, our people, apparently due to many years of food shortages (wars, famines), have developed the habit, passed on from fathers to children, to consume food in large quantities (as if for future use).

I would recommend using high-calorie foods during the training period, but still in small volumes, because large volumes overload the stomach, make breathing difficult, lift the diaphragm upward and put pressure on the heart, etc. - there are a lot of all sorts of accompanying “charms”.
Therefore, you need to accustom yourself to having small amounts of food, but you should eat more often. Five meals a day are considered optimal.

What products should a skier use first? Let's start with what you shouldn't eat:
- animal fats (butter). If there is a fanatic skier who can give up this product so familiar to us, he will take a good step in order to improve his results;
- fatty, spicy and salty meat dishes (kebabs, all kinds of peppery kebab, salty dishes, etc.);
- sour cream. This product is not suitable for athletes. Not before the race, not before training. Sour cream has the property of blocking the liver - it contains a lot of fat, and the liver cannot cope with its processing.

There is such a catchphrase: “Dairy-vegetable foods are very useful for an athlete-skier.” So I would exclude the word “dairy” from this phrase. With the exception of one product - cottage cheese. There is a common illusion: “A big guy, he grew up in the village, on a steam farm.” milk." No, fresh milk is not suitable for a skier - it’s better to do without it. All dairy products have fermentation properties to one degree or another - after consuming them, bloating occurs, the microflora is disrupted, and no matter what you do, whether you consume them in the form Varentsa with chiffchaff or steamed milk, you will not be able to avoid these consequences. I will not say that dairy food is certainly harmful, but there is nothing good in it either.

Yes, cottage cheese is great.

What is possible? Oatmeal porridge. And although many of our people are not accustomed to this food, if you care about how your stomach copes with the food you have taken in the background of significant loads, you need to get used to oatmeal, no matter how tedious it may be - it should prevail in the skier’s assortment. It can be consumed with some pleasant flavoring additives: jam, raisins, prunes, dried apricots, honey, etc. - Please, there is a huge scope for imagination.

Honey is also good in combination with various nuts: walnuts, hazelnuts - those that are available. Maybe in Siberia it will be pine nuts - even better. But as for plant foods, then, of course, first of all, apples are preferred, especially varieties close to Antonovka, which contain a lot of iron. Determining the iron content in an apple is very simple - cut it and leave it until the morning. If it turns red by morning, it means there is a lot of iron in it - these are the apples you should eat.

Black currant is extremely useful. Especially, you know, when it’s rolled like this with sugar, raw, as they say, “alive.” Why? Only in two products flora- black currant and lemon - vitamin C is preserved throughout the year. In other fruits and berries it lasts until January at most. This is explained by the fact that even in the famous cranberries, cloudberries, lingonberries (not to mention other fruits and berries) there is an enzyme - “ascorbokinase”, which over time decomposes vitamin C, and there is nothing left but a pleasant sourness. But lemon and black currant do not contain this enzyme. This circumstance makes these two products of the plant world absolutely unique.

About nutrition on the track. Previously, I remember, before each marathon race, athletes would go with their jar of currants, some with blueberries, some with lemon or cranberries. Some added sugar to their drink, others added glucose, buying it in powders, tablets or even ampoules. They stirred, dripped some incredible drops and let everyone try... It was a whole action! Then everything was simplified: they began to prepare ordinary sweet tea with lemon. And the next step became easier and couldn’t be easier: these modern powders appeared: “Getoride”, “Isostar”, “Isotonic”, “Dexal”. Dilute in warm water, and that's it - the food is ready. But for me personally old method- when you prepare food yourself, it seems both more interesting and more productive. Oatmeal broth is very interesting as one of the varieties of nutrition at a distance. And if you take a cup of this decoction before the start, it will also be very good. There is, however, one “but”. You cannot make milk-based oatmeal. In principle, there is nothing wrong with this. But throughout the entire distance, you will be deprived of the opportunity to take any other drink: based on cranberries, black currants, lemon, etc., since you will have a coagulation of dairy products in your stomach and will have a lot of troubles: from intestinal upset to some vomiting moments, etc.

Unlike oatmeal broth, I never advise you to drink glucose before starting. If you drink a cup of glucose before the start, you will lose speed for some time during the race - the body's reflex will be such that you will go at a low sugar level.

Sodium and potassium salts must be present in the diet. Therefore, if you are into a diet where you have black currants, lemon, add some dried apricot broth, this will be a wonderful drink.

About the broth. I would say that every fatty foods harmful. And yet. Chicken broth, strained and salted several times, can be very beneficial during a marathon because once it enters your stomach, it will have a long-lasting effect on your body. This is very good. Well, well, the athlete trains and puts in a lot of effort and energy. Should he receive anything additional besides regular food? Undoubtedly. And although I expressed some negative judgments about dairy products above, baby milk nutrition will still be extremely useful. Various mineral-protein mixtures that weightlifters use in their training are available for public sale.

To prevent heart overload, it is good to use special drugs rich in potassium: for example, potassium orotate. True, if it is possible to regularly eat dried apricots, then you can do without orotate. If heart overload has already occurred, when a negative wave appears on the cardiogram, it is useful to take Japanese drug Inosium (Inosium R) or our Riboxin. By the way, our drug is somewhat purer than the Japanese one and does not give such painful stabbing sensations as its Japanese counterpart.

Multivitamins. They should definitely be consumed, especially in spring, 3-4 peas per day. But no more. The body simply won’t accept any more, and everything else will be excreted from it in urine.

About nutrition strategy. There can be many different methods, there are a lot of theories, but today I will tell you about one - the so-called “Swedish carbohydrate kick”. What is its essence? Four weeks before the start of important competitions for you, you should start eating protein foods and practically eliminate from food carbohydrates. What do I mean by protein food? Boiled meat (fried meat is generally bad), various cheeses, cottage cheese, nuts (without honey), fish, eggs, and so on - the point is that you limit the body in carbohydrates. , but you train, the body needs them so much! And, in simple terms, the reservoirs where you store carbohydrates are emptied by the liver and muscles.

After two weeks, you dramatically change your diet - completely eliminate proteins, or, in any case, reduce their consumption to the bare minimum. Eat plenty of sugar, honey, cakes, and sweets. For example, put a lot of jam in oatmeal porridge. Thus, you pump a lot of fresh carbohydrates into the reservoirs emptied over the previous two weeks. And - you start. And during the race, these carbohydrates enter the bloodstream and give you the energy you need. I have heard only positive feedback from skiers and marathon runners who have used this technique. When increasing loads, it is useful to consume such exotic plant products as Chinese lemongrass, ginseng, leuzea - ​​they do not belong to the group of doping agents. But if you consume them excessively, you can achieve very strong tachycardia (rapid heartbeat). I remember we trained with Boris Mikhailovich Bystrov and did acceleration uphill. So, having eaten this lemongrass, while still standing at the bottom of the mountain, I already had a pulse of 180 beats per minute! Clear overdose. Therefore, all these drops and tablets must be taken exactly according to the recipe that comes with them.

There are funny cases: I remember that shoots of Chinese lemongrass were brought to the Olympics in Sarajevo. Not grains, which, in fact, are consumed by Far Eastern hunters (it was they who discovered Chinese lemongrass, when, walking for several days in the taiga, they saved themselves from hunger and fatigue with this remedy), but shoots, tops. And it was, of course, both sad and funny to watch how, after chewing this tops, our biathletes then shot... well, just like crazy. Okay, we came to our senses in time and dropped the matter. And the only “gold” that our biathletes brought from there was “gold” in the relay.

In conclusion, I want to say that a piece of meat, good dumplings, fruit soup, borscht, vegetable okroshka + nuts with honey, dried apricots, raisins, prunes - this food has not yet discredited itself.

Remember that the simpler and more natural your diet is, the better. And if, for example, you are accustomed to dairy foods and your body tolerates it normally, well, maybe you shouldn’t give it up (but still take my recommendations more carefully). A sense of harmony, naturalness, and your personal comfort when eating food should be the main criteria for you.

What else would you add to this slightly outdated material on the following issues:
1. Special diets ski racers of the highest qualification, used by them in the preparatory and main periods of training?
2. Special “racing” mixtures, other than classic ones? For example, I, like thousands of other racers, run marathons oatmeal broth. Previously I used just jam diluted in water.
But there are probably newer mixtures, concentrates, etc. now. I'd like to hear who knows what.

And yet, in the last “Skiing” they interviewed the USSR Master of Sports Sergei Ivanov, with extensive experience in skiing:

- Maybe you eat something special?

Yes, there seems to be nothing special in my diet. For breakfast I always eat my own prepared mixture. For the past 25 years I have not been able to eat anything other than her in the morning. I buy muesli, mix it with rolled oats, add pine nuts, sunflowers, figs, raisins, hazelnuts and pour boiling water over it all. While I'm running, this mixture is infused. When I arrive, I mix it with yogurt and breakfast is ready. I usually drink tea with lemon and honey. In general, I really like honey. I eat it all the time, even using it instead of sugar. At first I didn’t like it, but soon I got used to it and now honey is an integral part of my diet. Second breakfast is usually yogurt or tea with gingerbread. For lunch in winter I eat soup, salad and always meat. Okroshka in the summer. Afternoon snack - again yogurt or tea, and for dinner - dumplings.

This is what the experts advise...

Andrey ARICH,

deputy editor-in-chief of the magazine “Skiing”,

graduate of the Faculty of Journalism of Moscow State University. M.V. Lomonosov,

member of the Moscow State University cross-country skiing team

FROM THE EDITOR:

In the last issue of the magazine, we published an article on sports pharmacology, where we introduced you to non-doping pharmacological means of supporting the training process and, we hope, gave at least a figurative idea of ​​​​the world of pharmacological drugs that exist and are actively used today in sports. In this issue we publish an article on sports nutrition, which is a logical continuation of the material included in the March 41st issue of L.S. The author of the second part of the article was again a graduate of the Faculty of Journalism of Moscow State University, candidate for master of sports in cross-country skiing Andrei Arich, so we would like to warn you again that the information presented in the article cannot serve as the ultimate truth, since it was written by the hand of an ordinary an amateur skier who is keen on studying scientific and methodological sports literature. That is why we, as in the case of the article on sports pharmacology, considered it necessary to provide the material with comments from experts. You can read them at the end of the article.

SPORTS NUTRITION

Full and balanced diet has always been, is and will be an important factor in ensuring good health and performance for an athlete. With food we get a lot of natural vitamins, nutrients and minerals, which is certainly much healthier for our body than eating them in artificial form in various medicines. It should also be remembered that, despite important role pharmacological drugs and “artificial” methods of supporting the athlete’s body, they will never replace healthy food. But not all food is healthy... Let's figure out what a skier can and should eat from the point of view of maximum benefits for health and physical fitness.

Exercising certainly has a positive effect on your health, but if you are constantly training, you need to be very careful about your diet. In the absence of an adjusted diet, the athlete develops various deficiency conditions, which subsequently lead to disruption of the body's systems. This may be accompanied by decreased performance, immunity, appetite, as well as impaired coordination and sleep, apathy (or irritability), osteoporosis (manifested as pain in the joints and bones), myalgia (muscle pain) and arthralgia. A nutritious and balanced diet has always been, is and will be an important factor in ensuring good health, but the diet plans of most ordinary people barely allow them to cover the body's expenses for the most essential and simple processes of life, such as circulation, respiration, digestion, brain activity and maintaining body temperature . If you train and strive for some kind of sports goal, then following life-tested nutrition programs is fundamentally important for you. Moreover, we get most of the nutrients, macro- and microelements from food, and many vitamins (for example, vitamins E, C, B and beta-carotene) are better absorbed by the body from food than from tablets and capsules.

The common misconception that following a sports diet for several weeks before a major competition will help you get into good shape is not true. During the competitive period, it is generally very risky to change your diet, since such “experiments” cannot lead to anything good. An organism accustomed to one food will not be able to quickly “get used to it,” which will undoubtedly affect the result. Adequate nutrition is a science that must be strictly followed every day, and only then will it bear fruit.

It is known that the body of an adult weighing about 70 kg contains about 40 kg of water, 15 kg of protein, 7 kg of fat, 3 kg of mineral salts and 0.7 kg of carbohydrates. It is also estimated that over 70 years of life he drinks 50 tons of water, eats 2.5 tons of protein, 2.3 tons of fat, over 10 tons of carbohydrates and almost 300 kg table salt. But the body is not a warehouse where everything stored is stored inviolable. Metabolic processes are constantly taking place here, some substances are burned, oxidized, excreted, and in return new ones are needed, and of a very different nature.

For example, did you know that blood cells live from 60 to 140 days and over the course of a year, your blood is completely renewed about four times? Muscle cells also change throughout life. Tissue remodeling is driven by what you eat, and for optimal body growth, athletic performance, and health, you need to be mindful of your diet year-round.

There are no clear and rigid rules regarding what an athlete should eat and drink. However, it is necessary to be guided by some general recommendations: Do not overuse fatty, fried, smoked and spicy foods, as well as factory-produced sugar and salt. Salt is an essential nutritional element (especially potassium), but the problem of its consumption, like, in general, the whole “science” of sports nutrition, is a double-edged sword. Excess salt can disrupt the body's water balance and negatively affect your reaction. Don't be tempted to eat temptingly smelling foods, fried treats, and other indulgences that aren't always healthy and can ruin your fitness gained through hours of grueling training. If you have sweet soda (like Cola, etc.), a pack of chewing gum or potato chips, it’s better to throw them away than to clog your stomach and liver with it. Diet variety wide range healthy foods - you will be more likely to provide adequate “feeding” of the body with the most important nutrients.

For example, the Japanese attach such serious importance to eating a variety of dishes (in particular, vegetables) that the Japanese Ministry of Health even made a recommendation to include at least 30 types of foods in your diet every day!

Two more very important advice: make an effort and get rid of the habit of snacking on the go and never overeat - all this will certainly help you become healthier and increase your productivity!

I would also like to note that it is advisable for an athlete to forget about three meals a day, since it is incomparably more useful to distribute food between 5-7 meals a day than to lean on edibles, sitting at the table three times a day. The essence of the matter is very simple: depending on your body weight, activity level and metabolic characteristics, your body can only use a very certain number of calories obtained from food. If you eat too much at one time, the excess calories can find a home, deposited as “dead fat” under your skin. Such valuable carbohydrates, proteins and other macro- and microelements will go to fat deposits without any benefit...

What are macro- and microelements? The first type includes carbohydrates, proteins, fats and water, and the second includes vitamins, minerals, etc. The unit of energy measurement is the calorie. One calorie is the amount of heat required to heat 1 kg of water by 1°C. We get most of our energy from the following nutrients:

• Carbohydrates - 4 kcal (17 kJ) per 1 g
• Proteins (protein) - 4 kcal (17 kJ) per 1 g
• Fats - 9 kcal (37 kJ) per 1 g

Carbohydrates are the most important and scarce source of energy for working muscles and the brain. They are necessary for any type of physical activity. In the human body, carbohydrates are stored in small quantities as glycogen in the liver and muscles. During exercise, glycogen is consumed and, together with fatty acids and glucose circulating in the blood, is used as a source of muscle energy. When carbohydrate reserves are depleted, the body becomes unable to tolerate high loads. Thus, carbohydrates are a source of energy that limits the level of performance during training. By the way, if you start taking carbohydrates within two hours (in cyclic sports) after intense physical activity, when glucose is most actively consumed by the muscles, then restoration of glycogen reserves will be most effective.

The basic unit of all carbohydrates is a sugar called glucose. Depending on the arrangement of the atoms, the glucose molecule can be converted into other monosaccharides: for example, the sweetest of them - fructose (fruits, vegetables, honey) - and galactose (milk and dairy products). Glucose and fructose form a more complex carbohydrate, sucrose, or simply, as we call it in everyday life, “sugar.” Sucrose is found in sugar cane, sugar beets and many fruits and vegetables. As already mentioned, an excess of factory-made sugar in food is undesirable: it can lead to excess levels of cholesterol and triglycerides in the blood, so you need to be able to make do with sugar taken from natural products. Other disaccharides, such as maltose, found in sprouted wheat or barley, and in malt extract, are formed from other combinations of simple sugars, but the disaccharides must be broken down into monosaccharides before being absorbed into the bloodstream. By the way, keep in mind: 1 gram of alcohol contains 7 calories!

Complex carbohydrates, or polysaccharides, are made up of three or more monosaccharide units and often form long molecular chains. The most common representatives of polysaccharides are starch (wheat, rice, barley, potatoes), glycogen and cellulose.

As we have already said, carbohydrates are the body's most preferred source of energy. They are widely used in sports practice. For example, skiers have a method of preparing for important competitions called “explosive” saturation with carbohydrates.” It can be done as follows: approximately a week before important competitions, you need to start eating protein foods (boiled meat, cheese, cottage cheese, fish, nuts, eggs, etc.) and practically exclude the main energy suppliers from the diet. This will help cleanse the body of the sugars we need, and it will need them due to lack of glycogen... The day before the start, you dramatically change your diet! High-calorie foods with low protein content come to the fore: sugar, honey, various sweets, marmalade, jam, etc. Thus, the “reservoirs” you have emptied are filled from bottom to top with fresh carbohydrates that do not have time to be processed by the body. With such a reserve of energy, you go to the start and the effect, I can say from my own experience, is quite good. The timing of such a “carbohydrate explosion” can vary from seven to ten days. Then, depending on the timing of carbohydrate fasting, the timing of the start of consumption of “sugars” will also vary. The only thing I would like to advise is that you do not conduct such “experiments” on yourself very often (maximum 4–5 times a year), since the body can simply get used to it and the effect will be zero. Also, be careful: don't eliminate carbohydrates from your diet for more than two weeks - this can negatively affect your health. During the diet, be especially careful about your body's fluid supply, since if you lose 1 gram of glycogen, you lose 4 grams of water.

Lately, the question “which is better: glucose or fructose?” has caused a lot of controversy. Previously, the answer was clear: it is better to eat fructose, but now experts in the field of sports nutrition do not agree that fructose is more effective. Your muscles extract energy from it more slowly than from glucose, and excess fructose can lead to the formation of fatty deposits, which especially affects the liver, resulting in metabolic disorders. But fructose, unlike glucose, raises blood sugar levels significantly less. However, in this case, insulin can help by lowering this level by increasing the absorption of glucose by tissues. In addition, insulin has a strong anabolic effect and increases glycogen reserves in the muscles and liver. But you need to be careful with it, otherwise you can “earn” diabetes or insulin resistance.

Proteins are the most abundant substance in the body after water. They represent the basis of the structural elements of cells and the main manifestations of life are associated with them: metabolism, muscle contraction, irritability of nerves, the ability to grow and reproduce, thinking. Proteins are vital for the creation of biomolecules such as hormones and deoxyribonucleic acid (DNA), which contains the human genetic code. Proteins also include hemoglobin, the carrier of oxygen in the blood. The role of proteins in ensuring immunity is great - immunoglobulins are built from them. The protein requirement of an adult is, on average, 0.8 g - 1.5 g per 1 kg of body weight per day, but for people involved in sports, the percentage of protein food in the daily diet should be 14-15 percent. During the period of high-speed strength training- 17–18 percent. During the period of muscle building - 18–20 percent.

In the body, proteins are represented by more than 50 thousand different types, which in turn consist of 21 types of amino acids. They are connected to each other by a special chemical compound - the so-called peptide bond - and although there are a lot of amino acids in nature, only eight of them have really important biological significance for us. They are called “essential” because the body cannot synthesize them and we can only get them from food.

In addition to the everyday important functions that amino acids perform in the human body, they are of fundamental importance for athletes, as they serve as a source of energy for the muscles before and after training. Complete proteins are found in foods of animal origin (beef, veal, lamb, turkey, poultry, lean fish, milk, chicken, eggs, shellfish and cheese). Protein found in plant-based food products, as a rule, is poor or does not contain any one or more essential amino acids and is therefore called inferior. In addition, it is characterized by the longest absorption: the first place in the rate of protein absorption is occupied by egg and milk proteins, then fish and meat.

A well-balanced diet should contain sufficient amounts of protein, as it is the main component of all living cells. Although the squirrels are not main source energy for athletes, and of all sports they play the least important role in cyclic ones; the sufficient presence of protein in the body allows you to “save” carbohydrates (glycogen). At the same time, it must be remembered that with a balanced diet, a sufficient amount of protein enters the body, and the use of additional protein supplements is not required. Otherwise, excessive protein consumption of more than 3 g per 1 kg of body weight can damage the liver and kidneys.

Fats, or “lipids,” are substances that, despite the well-known negative qualities, must be present in the diet. Due to the hype around fats, you may get the impression that it is better to exclude them from the diet altogether, but although they are harmful to abuse (especially for athletes), they are necessary to maintain health. Fats are beneficial for a variety of reasons. First, they are a richer source of energy than carbohydrates: fats contain twice as many calories per gram (however, they are still less beneficial due to their slow digestion time). Secondly, fats are the main substance with which the body stores energy, and the body is able to store much more of them than glycogen. Thirdly, many hormones are synthesized with the participation of fats. This is why fats play an important role during prolonged anaerobic exercise - here they are the main source of nutrition for muscle cells. Therefore, taking into account the efficiency of energy production in marathons, it is preferable to use both fats and carbohydrates simultaneously. If the proportion of fat in an athlete’s diet becomes less than 15 percent, then performance and endurance decrease by 10 percent, the concentration of lactic acid increases, which leads to rapid fatigue, and minerals such as calcium and magnesium cannot be absorbed in the digestive tract, which subsequently can lead to muscle cramps during training and competition. Fat also protects the body from cold and serves as a cushion.

The fourth reason why fats are healthy is that they contain fat soluble vitamins- A, D, E, and K. Finally, due to the fact that the movement of fats through the stomach occurs slowly, a person who has eaten something fatty feels full for a long time. But excess fat does not mean that you will have more vitamins, tolerate cold better, or jump better. Rather, on the contrary... Due to the fact that fats are slowly absorbed, a sufficiently large amount of time must pass before training so as not to experience a feeling of discomfort, and then during training for fat nutrition to “turn on”. Thus, physical activity rather leads to the burning of carbohydrate reserves and practically no fat reserves are consumed. If you burned 1000 Kcal during a workout, this does not mean that you burned the same amount of fat calories. Thus, it is not recommended to consume more than 200 grams and less than 30 grams of fat per day.

Unsaturated fatty acids play an important role in this class of substances ( vegetable oils, fish oil, nut oil). In everyday life, they can be distinguished from saturated ones by the fact that they do not remain solid at room temperature (like, for example, fat on ham, margarine, etc.). Focused scientific research over the past few years has shown that foods higher in unsaturated and polyunsaturated fatty acids (such as omega-3s found in fish oil, as well as linoleic and linolenic acids) can reduce the level of cholesterol and triglycerides in your body, improve intellectual abilities, lower blood pressure and significantly reduce the risk of cardiovascular diseases (they also help with joint diseases). If you eat fish (such as mackerel) at least 2-3 times a week, it will significantly strengthen your heart and, as studies have shown, will prevent it from developing many diseases. In addition, fish is a valuable source of protein.

In addition to essential nutrients (macronutrients), which are sources of energy, food contains substances that do not provide energy, but are absolutely necessary in minimal quantities to maintain life. These include vitamins and minerals. These substances are irreplaceable, since they are almost not synthesized by the cells of our body. It is known that with increased physical activity the need for vitamins and minerals increases. It follows that it is necessary to look for additional sources of obtaining these substances.

International studies show that most athletes have hypovitaminosis of various essential vitamins, which leads to disruption of performance and the entire training process as a whole. In most cases, even a diet correctly selected by a sports doctor cannot meet the body’s need for vitamins and microelements, so it is advisable to look for additional sources these substances. Multivitamin complexes play a big role here, and if you take at least them, this will have a positive effect on your results (most manufacturers have already begun to produce vitamin supplements with increased dosages specifically for those who play sports). Don't be surprised... “at least” is not a typo. Prescribing vitamins is a strictly individual procedure, and instead of consuming all the vitamins and minerals at once, it may be worthwhile to get by with two or three that a particular body needs most. Don’t be afraid to consult a doctor - he will never give you bad advice. For a person who leads an active lifestyle, this should generally become a rule.

Perhaps the most common problem For any athlete, these are muscle cramps. One of the reasons leading to them is a disruption in the body’s supply of minerals. One of the most abundant minerals in the body is calcium. For people involved in sports, it is important to understand that with a lack of calcium, muscles cannot contract quickly and strongly, and the likelihood of bone fractures and bleeding from injuries increases. The daily requirement for this mineral ranges from 800 to 1200 mg, depending on training loads, and it is found in products such as yogurt, kefir, cottage cheese, milk, and cheese. We must remember that proper absorption of calcium can occur in the body with the supply of magnesium and phosphorus.

Among microelements, a special role is played by iron, which is absolutely necessary to maintain performance and is one of the main sources of hemoglobin, which is especially important for athletes. But the fact that iron is involved in the formation of red blood cells does not mean that it can be eaten in any quantity. The body's daily need for this trace element is 10–20 mg per day, and for athletes it is 20 percent more, but before you start taking iron, you should consult a sports doctor. It happens that there is a lot of iron in the body, but hemoglobin still does not increase. In such cases, continuous use of iron supplements can lead to a very serious disease such as hemochromatosis. Women, on the contrary, often experience iron deficiency during the menstrual cycle, when it is desirable to increase the iron dosage. Only after consulting with a sports doctor, you can understand in what quantities you need to consume vitamins and minerals in order to maximally help the body during the training period and cause minimal damage to health.

I would like to pay special attention to water (or liquid) in sports nutrition. The minimum amount of its consumption per day is 2 liters, in the form of mineral water, juices, milk, sports drinks (carbohydrates, vitamins and minerals). Oddly enough, it is the lack of fluid in the body (especially in endurance sports, where long hours of exercise lead to the loss of large amounts of water), along with other factors, that can significantly reduce performance and prevent an athlete from achieving optimal shape. In addition, if you are on a diet to lose overweight, you're at risk of becoming even more dehydrated, so pay extra attention to keeping your body hydrated.

Water can hardly be considered a nutrient since it has no caloric value. At the same time, it plays the second most important role after oxygen. In a young man's body, water makes up about 60% of the total body weight, in a woman's body - 50%. A person can survive with a loss of 40% of fats, carbohydrates and proteins, but a loss of 9–12% of water leads to death.

Water has great value for physical activity:

• red blood cells carry oxygen to active muscles using blood plasma, which mainly consists of water;
• nutrients (glucose, fatty acids and amino acids) are also transported to the muscles by the plasma;
• intermediate metabolic products, leaving the cells, penetrate into the plasma, from where they are excreted from the body;
• hormones that regulate metabolic processes and muscle activity, during physical activity are transported to their targets by blood plasma;
• body fluids contain buffer compounds that ensure normal pH during lactate formation;
• water promotes the transfer of heat that is generated during physical activity and thus prevents the body from overheating.

Even minimal changes in body water levels can negatively impact endurance activities. Fluid loss leads to a decrease in plasma volume. This causes a decrease in blood pressure, which in turn reduces blood supply to the muscles and skin. As a result of these reactions, heart rate increases. Because skin blood flow is limited, heat transfer is disrupted and the body retains more heat. Thus, when the body is dehydrated by more than 2% of body weight, heart rate and body temperature increase during physical activity. If dehydration reaches 4–5% of body weight, the ability to perform prolonged aerobic exercise is reduced by 20–30%.

In light of all of the above, it becomes clear how important it is to use sports drinks rich in carbohydrates and minerals in the training process (directly during training). They have a positive effect on muscle activity, providing a sufficient amount of “fuel” for energy production, as well as an adequate amount of fluid for rehydration. Even if the body does not require fluid, this does not mean that it does not need it. With a moderate load for one hour, an athlete with a body weight of 70 kg at an air temperature of 20–25 degrees, fluid loss reaches 1.5–2 liters, so you should start drinking before thirst sets in, and immediately drink another glass of water after training or competition.

Practical tips:

• drink 300–400 ml of liquid before each workout, and during physical activity drink, on average, 30 ml every 25 minutes.
• before the race, 1 hour before the start, it is recommended to drink 400–600 ml of an isotonic drink, and if 15 minutes before the start there is a feeling of thirst, then you need to drink 100–200 ml of a hypotonic drink (an isotonic drink differs from a hypotonic drink in that in the first the concentration of salts is such the same as in plasma, and in the second there are less salts than in plasma).

You should not go to the start line feeling thirsty, and directly during the competition you need to drink every 15–20 minutes in small portions of 25–30 ml.

According to recent studies, increased performance is only possible with sugar consumption of at least 50 g/hour. Most sports drinks only contain about 6-8g of sugar per 100ml. An athlete involved in cycling sports will have to drink about 625-833 ml of these drinks every hour to provide the body with the required amount of carbohydrates. However, most people are able to drink about 270–450 ml/hour of fluid during exercise. Therefore, only drinks containing at least 11 g of carbohydrates per 100 ml can be considered effective. In order to prevent hyponatremia, which is typical for people involved in cyclic sports, it is necessary to use drinks with a sodium content of at least 25 mmol per liter. It should also be noted that although electrolytes (sodium, chloride and potassium) are necessary for gaining good physical shape and maintaining performance during physical activity, it is still advisable to use drinks with a low content during training in order to prevent delayed gastric motility, which , in turn, can negatively affect water metabolism and the “supply” of carbohydrates.

It is especially important to pay attention to the rational nutrition of young athletes. First of all, this responsibility lies with the coaches. Considering the fact that a young body is constantly developing, it is advisable that the number of calories consumed with food exceeds energy consumption by 15 percent. An important role in the nutrition of children and adolescents involved in sports is given to proteins, which are necessary for normal height and development of speed and strength qualities. In the diet of young athletes, the share of animal proteins (meat, fish, poultry, cottage cheese, cheese, eggs, milk) should be at least 60 percent. The remaining 40 percent should come from plant proteins. Also, the need for vitamins and minerals, especially potassium, magnesium, calcium, phosphorus, and iron, among young athletes is significantly higher than among their peers who do not engage in sports. It should be noted that despite this, consuming 300–400 g of vegetables and 500 g of fruits and berries per day in most cases can eliminate the deficiency of vitamins and minerals.

As for the nutritional characteristics of female athletes, the consumption of complete protein is also of fundamental importance. The diet should include vegetable fats, vitamins A, E, D, at least 1500 mg of calcium, 20 mg of iron, 2-3 mg of copper and 4-6 mg of manganese per day. The elimination of iron and vitamin deficiency, especially during the menstrual cycle, is facilitated by the use of diets enriched with meat products, vegetables, herbs, and fruits. It is necessary to eat meat dishes with side dishes of vegetables, since the ascorbic acid contained in the latter has a positive effect on the absorption of iron. Dairy products are the most useful source of calcium. If you need to lose weight, it is unacceptable to use diets with insufficient amounts of essential nutrients: proteins, vitamins, minerals, polyunsaturated fatty acids.

Such seemingly ordinary drinks as coffee and green tea are of great importance in sports. The caffeine they contain is widely used in sports practice as a nervous system stimulant. In addition, it plays the role of a diuretic (diuretic), increases the activity of the muscle tissue of the heart, activates lipolysis (the process of decomposition of fats), and also stimulates the body's heat exchange processes. Studies have shown that caffeine intake can have a beneficial effect on athletic performance. It encourages the body to more actively use fatty acids as energy carriers, which results in the effect of preserving glycogen reserves. This fact, undoubtedly, makes caffeine fundamentally important for us skiers, but there is no need to rush and buy coffee in packs... The fact is that the liquid level, as mentioned above, plays almost the most main role for representatives of endurance sports, and the diuretic effect of caffeine can disrupt the water balance in the body. So use it with caution and only occasionally when really necessary. In addition, as a result of excessive caffeine consumption, calcium reserves are depleted, so coffee lovers should introduce a significant amount of this substance into their diet. There is no need to drink cups of coffee every day, as they do in Europe, because, among other things, caffeine causes drug addiction. Researchers recommend 200-400 mg (3-4 cups) of coffee an hour before competition, but make sure you have enough water in your body! Also note: Scientists believe that caffeine may impair the body's ability to absorb and use creatine, an essential aid for sprinters.

Creatine is found in many foods (mainly fish and meat) and is synthesized in the human body. Creatine and creatine phosphate serve as "explosive" sources of energy, and as a result of observations of their inclusion in daily diet food in ski racing There was not the slightest improvement in results. But now, when almost 50% of the World Cup stages are occupied by sprint competitions, and due to their entertainment and unusual nature they are becoming increasingly famous everywhere, creatine is also of interest to skiers. As a result of many dozens of studies of supplements containing creatine, it has become clear that an increase in strength levels is mainly observed in cases where the athlete needs to make a jerk that requires the mobilization of all the body's capabilities, but lasts no more than 30 seconds. The combined intake of creatine together with a simple carbohydrate such as glucose allows you to increase the speed and volume of creatine delivery to the muscles. The effect on the body of a solution containing 5 g of creatine and 90 g of glucose, which was proposed to be drunk four times a day, was tested. When these results were compared with those obtained during the use of creatine alone, it turned out that creatine-carbohydrate supplements can significantly increase the level of creatine and creatine phosphate in all types of muscles.

As for green tea, in addition to containing caffeine, it is also a powerful antioxidant. Long-term research, which is still ongoing, proves the fact that antioxidants have amazingly powerful ability to promote health. Recent scientific evidence suggests that people who live to be 100 years old have very high levels of antioxidants in their blood (such as vitamins E and C, as well as beta-carotene and selenium). Antioxidants reduce the activity of hazardous chemical compounds and neutralize “free radicals,” unstable compounds in the body that tend to react with others organic substances. Unstable free radicals damage healthy molecules, cell membranes, the circulatory system and nerve cells. In the current environmental situation, in our environment, which is often polluted by various chemical elements and waste, we urgently need the level of antioxidants in the blood to be significantly higher than the level that everyday food can provide us. Of the pharmacological drugs, the following have a good antioxidant effect: actovegin/solcoseryl, sodium hydroxybutrate, olifen/hypoxene, cytochrome C, encephabol, ubion, alpha-tocopherol acetate, gammalon, lipoic acid, sodium succinate. Taking these drugs promotes the synthesis of ATP in the brain, stimulates cellular respiration, has an antioxidant and antihypoxic effect, which is especially useful when training in mid-altitude conditions, and increases the emotional stability and physical performance of athletes. In addition to green tea, plants such as blueberries, fresh vegetables and fruits, grape seeds, sprouted grains and a whole group of herbs. In general, it must be said that all herbs in literally chock full of antioxidants. Plants remain motionless in the sun all day long and absorb ultraviolet rays, which promote the formation of free radicals, and antioxidants serve to “neutralize” them.

So, let's draw a line... There are no clear rules regarding what an athlete should eat and drink. However, it is necessary to follow some general recommendations: do not overuse fatty, spicy, fried, salted and smoked foods in order to reduce the load on the liver, which already suffers in a skier due to prolonged exercise. Low-fat cottage cheese and oatmeal with various fillings are very good. Particularly useful are dried apricots, apricots, and raisins, which contain large amounts of potassium, which is necessary for the functioning of the heart muscle. You can recommend honey with various nuts, black currants, red bell peppers, and baby formula. It is necessary to use vitamin and mineral complexes, but their selection should be carried out strictly individually. Diversify your diet with a wide range healthy food- you will have a better chance of ensuring adequate “feeding” of the body with the most important nutrients.

You cannot expose your body to dehydration - fluid losses must be constantly compensated. It is fundamentally important to create a schedule for fluid consumption during the race and try to drink before thirst sets in. If your schedule does not coincide with the location of food points, then you should make sure that you can drink in places where it is convenient for you. Two more very important tips: make an effort and get rid of the habit of snacking on the go and never overeat - all this will certainly help you become healthier and increase your productivity!

Professionals in the field of sports nutrition agree that athletes (in endurance sports) need to pay special attention to ensuring that carbohydrates, the most important source of energy for the body, occupy a significant place in their diet. You should also carefully ensure that the required amount of fluid is constantly present in the body. During training, athletes are recommended to drink special drinks - isotonics that support required level liquids and carbohydrates. The most important thing is balanced nutrition! Remember this commandment, and in addition to a big step forward in your results, you will also provide an invaluable service to your health.

If the rules of sports nutrition become your habit, become part of your flesh and blood, you focus on eating proteins and carbohydrates “according to the rules” and avoid significant sources of fat, your performance will certainly increase. Of course, you shouldn’t torment yourself if you couldn’t resist smearing your salad with mayonnaise or pouring fatty sauce or ketchup on your meat, at least until it becomes the norm for you. However, try to always remember that maintaining control over your eating habits and habits, especially before and during competitions, is of utmost importance. Be healthy! Good luck on the ski track!

It makes sense for both professionals and amateurs to make adjustments to their diet, in particular, to add sports nutrition for skiers. This will increase strength and endurance during training and riding; will make them more effective; will strengthen ligaments and joints, as well as the cardiovascular, respiratory and muscular systems.

The popularity of skiing and alpine skiing is steadily growing. Most skiers are not professional athletes. However, even amateurs know how great it is to set yourself more and more new challenges. And, of course, enjoy vigor and high tone throughout the body.

However, skiing - whether at a professional or an amateur level - is an activity in which the body is subjected to considerable stress.

There is no doubt that regular exercise skiing, at one level or another, have a beneficial effect on health. But with increased physical activity, you need to be more careful about your diet. If you do not support the body with the necessary nutrients in an intensive mode, then the onset of various deficiency conditions is inevitable. They will definitely manifest themselves in decreased performance, fatigue, impaired coordination, sleep, apathy or, conversely, excitability or irritability.

If you train not just for fun, but strive for a high goal in skiing, then you need to approach the issue of selecting food and sports supplements even more seriously.

1. The nutrition of a skier should be focused on carbohydrate foods. Any skier and racer spends a lot of energy. The main source of energy that directly affects performance is carbohydrates. The body has their “reserve” in the form of glycogen. During training, it is consumed and performance decreases. To replenish energy reserves, you need to eat foods rich in carbohydrates. And, of course, a gainer comes in handy as a sports supplement.
2. No less important is feeding the skier’s body with proteins and amino acids. Proteins are the building material and basis of cell structure. They are not only the “building blocks” of muscle tissue, but also ensure the functioning (contraction) of muscles, their ability to strengthen, grow, and recover after exercise. Therefore, diet and sports nutrition for a skier require an increased daily dose of protein. Protein and BCAAs are a good addition to this sports nutrition diet.
3. Vitamins and minerals taken during skiing will help improve results and increase the overall tone of the body. When intensively practicing any sport (even chess), the body has an increased need for vitamins and minerals. In relation to skiing and alpine skiing, this is doubly and triply true. Therefore, during the period of active training, a competent vitamin and mineral complex is not only desirable, but even extremely necessary.

As for the calorie content of food, it should be calculated at the rate of 60-75 kilocalories per kilogram of weight per day.

A popular type of diet for skiers is the so-called “Swedish carb kick”. It consists of the fact that approximately a month and a half before the competition, the athlete goes on a low-carbohydrate diet, in which carbohydrate consumption is reduced to a minimum. And in the last one and a half to two weeks, on the contrary, he begins to consume foods rich in carbohydrates in an intensive mode. Many skiers and racers have experienced that “carbohydrate starvation” followed by “supersaturation” noticeably gives strength and energizes just at a time when it is especially needed.

Which sports nutrition products have proven effective for a skier or racer? Without wasting any further on general descriptions, we will point out specific complex amino acids BCAA, glutamine, arginine, vitamins, protein, gainers, which are considered the best “fuel” at the moment for professionals and ski enthusiasts. And also L-carnitine. After all, it won’t be superfluous to lose excess fat in the process of skiing. And also Omega-3, fats of natural origin that help strengthen the body and achieve better results. All of these are powerful and really working sports supplements.

Vitamins and minerals

Vitamins and minerals are an essential supplement for both a person leading a normal lifestyle and an athlete. Skiers should constantly take complexes that could replenish the deficiency of vitamins and minerals.

Glutamine

Glutamine is the most abundant amino acid in our muscles, and although the body can synthesize it on its own, the athlete’s body needs additional intake this amino acid. Thanks to Glutamine, you not only maintain, but also develop muscle strength and endurance.

Amino acids

In addition to Glutamine, complex amino acids also play a very important role, which will also help you recover after hard training!

L-Carnitine

Carnitine is better known today as a fat burner, but its beneficial properties for skiing do not end there. Yes, skiers need to maintain a certain body weight in order to easily maneuver on the slope. But it is equally important for an athlete to have a healthy heart. Thanks to Carnitine, your heart muscle will receive stable energy and oxygen.

Fatty acids

Omega-3, CLA and other fatty acids have a very wide range of effects: strengthen the immune system, support rapid metabolism, improve brain function, and also reduce the risk of developing cardiovascular diseases. An extra dose of healthy fatty acids per day will help you feel much better, especially if you have a poor diet.

BCAA

Essential amino acids BCAA, as well as creatine monohydrate, are a significant discovery in sports medicine. They allow you to maintain muscle tone and recover muscles faster after training.

Protein

Protein – containing “ loading dose» protein product is the most important sports supplement, the best “diesel fuel” for muscles, an uninterrupted source of energy and recovery. And the first place traditionally goes to whey protein - a concentrated mix of globular proteins extracted from whey, which is formed when milk coagulates into cottage cheese during the manufacture of cheese products. It makes sense for skiers and racers to take 0.7 grams of protein during training. For every kilogram of body weight, for high-quality muscle nutrition.

Taking a gainer 90 minutes before training and taking a pre-workout complex 30-40 minutes before the training will help you get the maximum pleasure and benefit from ski training. The same “recipe” for increasing strength and endurance is used by coaches in other sports. For example, in bicycle racing or long-distance races.

Pre-workouts

Do you think that pre-workouts are only needed by those who train in the gym? This is wrong! Skiers quite often take energy drinks before heading out on the slopes. Not only does this allow for better concentration, but it will also allow you to maintain energy for the entire race! An exception, perhaps, could be those who engage in extreme descents. On difficult, dynamic slopes, skiers usually experience a big adrenaline rush even without an energy drink.

Attention, if you are involved in skiing professionally, then some substances, for example, Geranium, may be prohibited for you by doping control! So check this point with the relevant authorities!

Gainer

Remembering that sports nutrition for skiers and racers should be high-carbohydrate, you cannot deny yourself the use of a gainer. This best option receiving a powerful dose of calories to the body. Good alternative absorption of a whole mass of products.

Additional sports nutrition for skiers

If you think that the above supplements are not doing enough for you, and you want to unlock your body’s potential even more, then additional categories of sports nutrition are always available to you, which can speed up recovery, as well as increase endurance and improve overall well-being.

Relaxants/Sleep Supplements

Relaxers are supplements that will allow you to restore circadian rhythms (especially important for those who often change time zones), relax the nervous system and get high-quality, restful sleep. It is at this time that our body fully recovers.

Dough boosters

Testosterone boosters are supplements that increase the production of this hormone by the testes and adrenal glands. What will increased testosterone levels do for you? Everything that this hormone can do, only many times more: endurance, strength, motivation, improved well-being, vigor and increased libido.

There is great news for you! Now you don’t have to figure out all the variety of sports nutrition yourself! You can use our free service– selection of sports nutrition for your goals. To do this, read the article: “How to interact with a mentor to get maximum results, and even for free!” After reading, fill out the form to select sports nutrition.

Skiers and racers of the Soviet era widely used various pharmaceutical drugs to increase the effectiveness of training. This is understandable: they did not have such an arsenal of advanced tools that the sports industry offers now. It makes sense to take some of these “good old” drugs into service now.

• Asparkam, riboxin, potassium orotate - strengthen the cardiovascular system and have a pronounced anabolic effect.
• Mildronate (also known as meldonium, which is widely promoted these days), agapurine. Increases performance, reduces physical and mental stress, activate the immune system.

Stimulants and tonics are also widely known and used not only in skiing, but also in other sports. plant origin. This alcohol solutions Leuzea, Manchurian aralia, Rhodiola rosea. In their action they are similar to pre-workouts. And, moreover, they are part of many of them.

Thus, some proven sports nutrition for a ski racer can easily be purchased at a pharmacy without a prescription.

Conclusion

So, sports nutrition for skiers is intended for those professional athletes and amateurs who want to get the maximum benefit from each of their workouts. And also - to ensure effective protection of muscle tissue, joints and ligaments from overexertion and possible injuries.

the athlete must strive to show the highest possible result in the test.

Table 18

Approximate level of energy consumption of a cross-country skier

Distance length, km	Energy consumption, kcal

The average energy consumption of athletes specializing in cross-country skiing is: for a man (weight kg) kcal per day.

Energy substrates are carbohydrates, free fatty acids and ketone bodies, and with increasing duration of exercise, the mobilization of fatty acids increases. In a skier's diet total number of calories consumed, the proportion of proteins should be 14-15%, fats 25%, carbohydrates 60-61%.

In table No. 19 shows the daily needs of a skier for nutrients and energy.

Table 19

Daily requirement for essential nutrients

and energy (per 1 kg of body weight)

Proteins, g	Fats, g	Carbohydrates, g	Calorie content, kcal

In table 20 shows the approximate daily diet of a skier, providing an energy value of 5000 kcal.

An approximate set of products (in grams of market product), providing an energy value of 5000 kcal.

Table 20

Product Set	Grams	Product Set	Grams
		Potato
		Dried fruits
Milk (kefir, fermented baked milk)
Butter
Vegetable oil
		Rye bread
Carbohydrate-mineral drink		Wheat bread

Basic requirements for diet and regimen

during the competitive period

1.Do not take any new foods (at least a week before the competition). All products, especially food additives increased biological value, must be tested in advance during training or preliminary competitions. This requirement applies not only to the products themselves, but also to the method of taking them.

Athletes should know in advance what foods are included in the diet and when to take them.

2.Avoid satiety while eating. Eat often, little by little, and foods that are easily digestible.

3. Guarantee of readiness for competitions – normal or increased amount of glycogen in muscles and liver. This state is achieved by increasing the consumption of carbohydrates. It is necessary to gradually increase your carbohydrate intake during the week before the competition.

4.Eat light food the night before the competition. Don't try to get enough in the last minutes.

When preparing diets during the competitive period, it is necessary to take into account the digestion of food products in the stomach. Table 21 shows the retention time of some foods in the stomach.

Table21

Duration of retention of certain foods in the stomach

Time, h	Products
	Water, tea, coffee, cocoa, milk, broth, juices, soft-boiled eggs, porridge (rice, buckwheat, oatmeal), mashed potatoes, boiled river fish.
	Coffee and cocoa with milk, cream, hard-boiled eggs, scrambled eggs, omelet, boiled sea fish, boiled potatoes, stewed vegetables, boiled veal, wheat bread
	Boiled chicken, boiled beef, cheese, rye bread, apples, carrots, radishes, cucumbers, fried potatoes, boiled sausage, ham
	Fried meat, poultry, stewed beans, beans, peas, herring
	Lard, pork, mushrooms, salads with mayonnaise, canned fish in oil

Rational nutrition is ensured by proper distribution of food throughout the day. For cross-country skiers, during twice-daily training, the following distribution of daily caloric intake is recommended:

First tomorrow – 5%

Charger

Second breakfast-25%

Day workout

Afternoon snack-5%

Evening workout

Minerals are necessary for normal life. Some minerals (macroelements) - potassium, sodium, calcium, magnesium, phosphorus - come from food and are found in the body in significant quantities. Others - iron, zinc, copper, cobalt, iodine - are supplied in very small quantities, although they also play an important physiological role.

Regular training loads performed by cross-country skiers have a significant impact on the metabolism of most minerals, changing the body's need for them. Thus, the need for phosphorus, which is part of the high-energy compounds involved in energy metabolism, increases very noticeably.

Phosphorus losses can be compensated by taking medications containing: glycerophosphate, iron glycerophosphate, lecithin, sodium phosphates, phosphene. It is more difficult to ensure the optimal ratio of phosphorus to calcium, the need for which is increased among athletes. The main source of calcium is milk and dairy products, 1 liter of milk or fermented milk products almost covers the average calcium requirement of an athlete’s body (2g per day). Cheeses are a particularly valuable source of calcium. Other products contain it in relatively low quantities.

Strenuous training and competition lead to increased potassium losses and undesirable manifestations its deficiency (changes in the function of the heart muscle, etc.) Its losses can be compensated if the diet contains vegetables and fruits in sufficient quantities. In a typical diet, the main source is potatoes.

Volumetric training can lead to disruption of the metabolism of iron and some other microelements, their balance becomes negative. One of the manifestations of mineral deficiency may be a dysfunction of hematopoiesis. Iron deficiency anemia caused by increased volume loads is more common among female athletes.

Most microelements are found primarily in plant products(vegetables, fruits, cereals), iron is also contained in these products, but is less absorbed than iron in animal products.

An additional source of minerals is water. Mineral metabolism can be improved by including mineral waters in the diet. If necessary, apply various drugs, containing mineral elements, as well as complex vitamins with minerals (complivit, glutamevit, etc.). Thus, the composition of complivit in optimal preventive doses includes magnesium, phosphorus, calcium and the most important microelements: iron, copper, zinc, cobalt, etc.

Physical factors. Application physical factors based on their ability to nonspecifically stimulate the functional systems of the body. Hydro procedures are the most accessible. The effectiveness and direction of the effects of hydroprocedures depends on the temperature of the chemical composition of the water.

Short-term cold water procedures (baths below 33*C, showers below 20*C) stimulate the nervous system, tone muscles, increase vascular tone and are used in the morning before training or after a nap. Warm baths and souls (37-38*C) have a sedative effect, increase metabolism and are used after training. Warm baths of various chemical compositions lasting 10-15 minutes are recommended to be taken 30-60 minutes after training sessions.

For volumetric aerobic training, pine (50-60 g of pine-salt extract per 150 liters of water) and sea (2-4 kg of sea salt per 150 liters of water) baths are recommended. After high-speed exercise, a good soothing and restorative remedy is eucalyptus baths (50-100 ml of alcoholic extract of eucalyptus tincture per 150 liters of water).

In the practice of sports training, dry-air saunas have gained widespread popularity and authority. Staying in a sauna (at a temperature of 70*C and a relative humidity of 10-15%) without preliminary physical activity should be no more than 30-35 minutes, and with preliminary exercise (training or competition) - no more than 20-25 minutes. Staying in a sauna for more than 10 minutes at 90-100*C is undesirable, as it can cause negative changes in the functional state of the neuromuscular system. the optimal time for a single stay in the sauna can be determined by the pulse rate, which should not increase by 150-160% towards the end of the session in relation to the initial one. Each subsequent approach should be shorter than the previous one. After the sauna, the athlete needs to rest for at least 45-60 minutes. In cases where it is necessary to increase or restore reduced performance as quickly as possible (for example, before repeated work during two-day training), it is advisable to use a steam room in combination with cold water procedures(the water temperature should not exceed +12....+15*C).

Massage. Sports massage is an extremely effective means of combating fatigue and improves performance. Depending on the purpose, time between performances, degree of fatigue, and the nature of the work performed, a specific method of restorative massage is used.

To relieve neuromuscular tension and negative emotions, a general massage is performed, using mainly stroking techniques, light kneading, and shaking. The techniques are performed at a slow pace. The massage should be superficial. A massage performed to improve blood circulation and redox processes should be long-lasting, differ in the depth of impact, but be painless. The main technique is kneading (up to 80% of the time). After light loads, the optimal duration of massage is 10-15 minutes, after medium - 10-15, after heavy - 15-20, after maximum 20-25 minutes.

When performing a massage, the following conditions are necessary:

1. The room in which the massage is performed must be well-ventilated, bright, warm (air temperature +22...+26*C), at lower temperatures the massage can be done through clothing.

2. Before massages, a warm shower is necessary, after it - a not very hot bath or sauna.

3.The massage therapist’s hands should be clean, nails trimmed short.

4. The athlete must be in such a position that his muscles are relaxed.

5.The pace of massage techniques is uniform.

6. Rubbing is used according to indications and when hypothermia is possible.

7. After the massage, rest for 1-2 hours is necessary.

Pharmacological recovery agents and vitamins.

Pharmacological regulation of athletes' training is carried out strictly individually, according to specific indications and is aimed at expanding the bottlenecks of metabolic cycles using low-toxic biologically active compounds that are normal metabolites or catalysts for biosynthesis reactions. Under their influence, the body's plastic and energy resources are more quickly replenished, enzymes are activated, the ratios of various metabolic reactions change, the balance of nervous processes is achieved, and the elimination of catabolic products is accelerated.

When organizing pharmacological support, it is necessary to keep in mind that pharmacological influences aimed at accelerating recovery processes or increasing physical performance are ineffective if athletes have pre-pathological conditions and diseases, or inadequate dosing of training loads.

Basic principles of application pharmacological agents recovery:

1. Pharmacological drugs are used only by a doctor in accordance with the specific indications and condition of the athlete. Trainers are strictly prohibited from taking pharmacological medications on their own.

2. A preliminary check of individual tolerance to the drug is necessary.

3. Long-term continuous use of the drug leads to the body becoming accustomed to it, which causes an increase in its dose to achieve the desired effect, inhibits the natural course of recovery processes, and reduces the training effect of the load.

4. If the recovery processes are adequate, it is not advisable to interfere with the natural course of the body’s metabolic reactions by introducing any substances.

To eliminate vitamin deficiency (Table 22), multivitamin complexes are used, containing essential vitamins in optimal combinations.

To correct factors that limit the athletic performance of cross-country skiers, drugs with plastic and energetic effects are used: potassium orotate, methylurecyl, ecdisthene, riboxin, L-carnitine, nooton, panangin, etc.

High training and competitive loads are accompanied by suppression of the body's immunological reactivity. This phenomenon combines a decrease in the athlete’s body’s resistance to colds and infectious diseases while achieving maximum athletic fitness. During this period, measures aimed at increasing immunity determine the effectiveness of other additional influences that stimulate recovery processes. These include the use of drugs for the prevention of respiratory pathology: derinat, flogozol, aerosol preparations with antiseptics at the doctor’s choice.

Table 22

Daily requirement of a ski racer’s body for vitamins, mg

Vitamins	Stage of sports improvement and highest sports mastery

Adaptogen plants and bee products have a certain effect on restoration and improvement of performance.
. They tones the nervous system, stimulate metabolism, and have a positive effect on functioning enzyme systems, which leads to an increase in physical and mental performance. Adaptogens include ginseng, golden root, maral root (Leuzea), Eleutherococcus, Chinese Schisandra, Zamanika, complex preparations Elton, Leviton, Adapton, etc. Alcohol extracts and coated pills are usually used.

The course of taking adaptogens is designed for 2-3 weeks. The dosage is determined individually, based on subjective feelings about achieving a tonic effect.

PSYCHOLOGICAL RECOVERY MEANS .

These funds are conventionally divided into psychological and pedagogical(optimal moral climate in the group, positive emotions, comfortable living conditions, interesting, varied recreation, etc.) and psychological(regulation and self-regulation of mental states by prolonging sleep, inspired sleep-rest, psychoregulatory and autogenic training, color and musical influences, special techniques of muscle relaxation, etc.)

TRAINING AND JUDGING PRACTICE.

Work on instilling instructor and refereeing skills is carried out in groups of sports improvement and higher sports excellence according to the standard curriculum in the form of seminars, practical classes, independent training sessions and services.

Essential skills for coaching and refereeing include:

Drawing up work plans and lesson notes, individual long-term plans for the stage, period, annual cycle of training, documentation for the work of the sports section of the Sports School for Ski Racing;

Conducting training sessions on physical and technical training in educational and training groups of 3-5 years of study and sports improvement;

Drawing up regulations on competitions, judging practice on the main responsibilities of members of the panel of judges at competitions in sports school, secondary schools of the region, city;

Organization and judging of regional and city cross-country skiing competitions.

graduate of the Faculty of Journalism of Moscow State University. M.V. Lomonosov,

member of the Moscow State University cross-country skiing team

FROM THE EDITOR:

The author of this article is not a qualified sports doctor, not a member of the Russian national team, and not even a master of sports, but just a graduate of the Faculty of Journalism of Moscow State University. M.V. Lomonosov, who was seriously interested in sports before entering university, and is still involved in cross-country skiing - albeit at an amateur level. That is why this material cannot serve as the ultimate truth, but can only partially help you understand the vast world of sports pharmacology that exists today.

Despite the fact that the article was not written by a professional in the field of sports pharmacology, we found it quite interesting, since a large amount of work was done and useful information was collected from various authoritative sources. Of course, this material cannot replace pharmacological support plans drawn up by specialists, but it can save you time in studying a large amount of literature that has become widespread these days, and introduce you to the other side of providing the training process. We also considered it necessary to publish comments from experts, which you can read at the end of the article.

Have you ever wondered whether physical activity alone is enough to achieve good results? Personally, when I first started skiing, I was indifferent to this issue. It seemed to me that my success directly depended on the number of kilometers I covered in training, and I could work without rest for weeks, without even thinking about the consequences... But as soon as I got to know the professional side of sports, I became convinced that without a daily menu rich in healthy and varied foods, as well as without at least the simplest methods of pharmacological support for a busy body, it is impossible to achieve a good result: an athlete is still not a robot, although he differs from “ordinary” people in greater strength and endurance.

How to eat and what medications to use in order to ensure the maximum effect from training and minimal damage to health? After all, our sport is one of the most difficult in terms of energy consumption, and overloading the body is far from uncommon here. In order to obtain answers to all the questions that interested me, I covered myself with literature and conducted long hours on the Internet. I found a lot of useful information in the book by Kulinenkov O.S. “Pharmacology of Sports” and in the book by Seifulla R.D. “Sports pharmacology” (reviewer V.S. Shashkov). When working on the article, I also used materials from the site www.medinfo.ru and the book by Yu.B. Bulanov. "Anabolic drugs."

This article consists of two parts: about sports pharmacology and about sports nutrition. Chapter " Sports nutrition“I compiled it from various sources, but mainly from knowledge gained in communication with people and tested from my own experience. In this issue of the magazine we publish only the first part, and you can read the article about sports nutrition in the next issue of L.S.

Unfortunately, it is impossible to use all the information contained in books and on the Internet, so I have highlighted what, in my opinion, is the most important literature I have read. And this is what came out of it...

SPORTS PHARMACOLOGY

Today, the problem of the use of drugs is beginning to worry more and more both professionals and amateurs in our sport. To be or not to be sports pharmacology, and is there a reasonable alternative to doping? With the constant increase in physical and psychological stress in ski racing, when the training process sometimes borders on the limits of human capabilities, this dilemma comes to the fore. So what to do? Is it important to refuse any form of pharmacological correction or is it reasonable to use “harmless” drugs in order to maintain performance and immunity?

Nowadays, the competitive and training loads that athletes, and in particular cross-country skiers, experience are so high that a complete refusal to take medications designed to support performance is a thing of yesterday. Now we are talking about harm to health rather than when refusing pharmacological support, rather than when using it in the training process. Speeds on the ski track increase, and along with them, the likelihood of overloading the body also increases, which is fraught with various kinds of complications. In recent years, even a new branch of sports medicine has emerged - “pharmacology of a healthy person.” Its goal is to introduce non-doping drugs to increase the body's adaptive abilities to extreme physical stress.

“Sports pharmacology,” like any other branch of medicine, embodies the most important belief - “do no harm!” An athlete who knowingly takes doping does not understand the harm he is doing to his health. Proof of this is the numerous deaths right at football matches and bicycle races, which are no longer a sensation for us. Anyone who has chosen Sport with a capital S as their lifestyle must listen to the moral and ethical principles of the Olympic movement and do the only thing for themselves right choice: never use illegal drugs, no matter how tempting and quick the achievement of results may be, and no matter how incredible the temptation to get on the podium.

Sports pharmacology, which we will now talk to you about, is not intended to artificially increase athletic performance, but to help the body recover after heavy loads, maintain it at its peak when the immune system is weakened and protect it from adverse environmental influences. In addition, given the fact that some skiers still prefer to adhere to one single rule in training: “the more, the better!”, overloading the body is a common phenomenon.

The use of dietary supplements (BAA) is especially important for athletes. This is clearly demonstrated by scientific developments and data from more than fifty thousand medical studies. Once athletes begin taking nutritional supplements, their performance improves. If supplements are taken by amateurs, then this has a good effect on their overall health.

OVERTENSION OF THE BODY

The degree of fatigue of an athlete can be objectively assessed only by a number of biochemical parameters blood, such as the content of lactic acid (lactate), formed during the glycolytic (anaerobic) breakdown of glucose in muscles, the concentration of pyruvic acid (pyruvate), the enzyme creatine phosphokinase, urea and some others. It is clear that it is unrealistic to conduct such a biochemical analysis at home, so you can follow the well-known rules: if you have lost your appetite or are having trouble falling asleep at night, if you have become irritable and your performance has significantly decreased, these are the first signs of overwork. Used in sports medicine means of recovery and recovery measures can be divided into three groups: pedagogical, psychological and biomedical.

Pedagogical means of recovery include individualization of the training process and the construction of training cycles. The most important thing is not to force the preparation and give the body a rest. Psychological recovery methods include auto-training and various hypnosis sessions (it is very important to know here individual characteristics the athlete’s character, his psychology - then the effect will be magnificent). Medical and biological recovery methods include a complete and balanced diet; various types manual therapy, use of baths, baths and other physiotherapeutic procedures; taking “non-doping” pharmacological drugs, additional amounts of vitamins, essential amino acids and microelements that help normalize well-being and physical condition.

Let's take a closer look at the medical and biological methods of restoring an overstressed body... There are four clinical forms of overstrain:

• Central overvoltage nervous system(CNS)
• overvoltage cardiovascular system
• overstrain of the liver (hepatic pain syndrome)
• overstrain of the neuromuscular system (muscular pain syndrome)

OVERVOLTAGE OF THE CENTRAL NERVOUS SYSTEM

It can manifest as both depression and agitation. If the central nervous system is depressed, if there is a feeling of weakness, a reluctance to exercise, apathy, or a decrease in blood pressure, tonics and stimulants are prescribed: adaptogenic drugs, as well as tonic herbal preparations of imported origin (Vigorex, Brento, etc.). Adaptogens are drugs that increase nonspecific resistance body to adverse effects external environment. This group includes medicines of plant and animal origin or chemically synthesized. It is believed that adaptogens are completely harmless to the body and have a wide therapeutic effect. They have a thousand-year history and came to us from Eastern countries. The most studied preparations of adaptogens of plant origin are ginseng, Schisandra chinensis, Rhodiola rosea (golden root), Leuzea safflower (maral root), Eleutherococcus senticosus, Aralia Manchurian, Sterculia platanofolia, zamanikha (Echinopanax tall), black cohosh, solanine, solasodin, drug aescusan (extract from horse chestnut), preparations from various algae (sterculin, morinil-sport) and marine animals, as well as pantocrine, pantohematogen, lipocerebrin, bee products (beebread, pollen, bee pollen, honey, propolis, comb honey and apilak - bee royal jelly- useful tonic exhausted and weakened after serious illnesses for patients, promoting appetite, weight gain, vigor and cheerfulness).

Note ed.: Bee products in general are a promising class of drugs of the so-called “natural” pharmacology, since without any harmful effects on the body, they have a general strengthening effect and increase endurance and performance. It is recommended to take pollen mixed with honey 2 times a day, 1 tablespoon for 30 days. You can prepare this mixture by mixing 50 grams of pollen with 250 grams of uncandied honey, and it should be stored in a glass container in a dark place. As a result, the performance of the cardiopulmonary and muscular systems improves, the maximum oxygen consumption increases, and the indicators of hemoglobin and red blood cells improve.

Some of these adaptogens are part of combination drugs that are available in the form of medicines and dietary supplements, such as Elton, Leveton, Phytoton and Adapton.

Of the adaptogen group of drugs, ginseng was the first to be studied, and later it was proven high efficiency Eleutherococcus and other drugs when used in combination with bee products. They increase performance and resistance to a wide range of adverse factors, which allows for a new assessment of the indications for their use in sports medicine. The history of ginseng in Chinese medicine goes back more than 2000 years. “Constant use of it is the road to longevity,” said elderly residents of the East, who constantly used this root to improve their mental and physical conditions. For a long time it was not appreciated in Europe medicinal properties, which absorbed the strength and power of the Chinese mountains, but soon ginseng began to be widely used on our continent.

For increased excitability, sleep disturbances, and irritability, mild sleeping pills and sedatives are used: valerian, motherwort, passionflower. Course - 10-12 days. In combination with these drugs, glutamic acid and calcium glycerophosphate, which improve nervous activity and improve mood, can also be prescribed.

Also for disorders of the brain - decreased mental performance, memory impairment, etc. - nootropics are prescribed (from the Greek words “noos” - mind, mind, thought, soul, memory and “tropos” - direction, desire, affinity). They are also called neurometabolic stimulants. It is not at all necessary to state a stimulating effect on the central nervous system (acefen, instenon, phenibut, pantogam, pyriditol, piracetam (nootropil), aminalon and others), since there are also drugs with sedative (calming) properties (fenifut, picamilon, pantogam and mexidol ). Nootropic drugs normalize cerebral circulation and increase the brain’s resistance to harmful environmental influences. If we consider that physical activity is partly such an impact, and also that training is the development of certain skills and their memorization, it becomes clear that nootropics represent a promising class of non-doping pharmacological drugs that can prevent “central fatigue.”

OVERSTRESS OF THE CARDIOVASCULAR SYSTEM

It can be detected using an electrocardiogram or simple “folk” methods - if there is tingling and itching in the heart area, or an increase in resting pulse, you should immediately reduce physical activity. This is the case when you should never be “greedy” with training volumes, because for a skier the heart is the “motor”, and it plays the main role in achieving results. Generally accepted drugs for maintaining the cardiovascular system are riboxin (inosine), potassium orotate, safinor, pyridoxine, cyanocobalamin, folic acid (which, by the way, also plays an important role in the formation of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA), regeneration muscle tissue, protein synthesis and cellular respiration; folic acid also stimulates the formation of red blood cells and vitamin B12). It is also advisable to use phosphorus, ATP, choline chloride and carnitine preparations. Carnitine is generally very “multifunctional” and is not only a “vitamin for the heart”, but is also known for its broad therapeutic effect on other functions of the body. After all, if there was such a nutritional supplement that would help you simultaneously accumulate more energy, lose weight (L-carnitine), improve immunity and mental abilities(Acetyl-L-carnitine), reduce cholesterol and triglycerides in the blood, then you would probably want to try it, wouldn’t you? Meanwhile, we are talking about carnitine: a wide range of beneficial properties, the ability to help the cell produce additional energy, as well as the lack of toxicity have determined the great demand for it.

Carnitine was discovered by the Russian scientist V.G. Gulevich, who first discovered it in muscle tissue and classified it as a group of extractives (non-protein nitrogenous substances of muscle tissue). The simplest example of the use of these substances in medicine is the use of meat broth to treat weakened patients. The broth contains practically no proteins, fats and carbohydrates, but is rich in extractive substances, in particular carnitine. The inclusion of broths in the diet made it possible to achieve more quick recovery than those who did not take them. Carnitine is also called “vitamin B” and “growth vitamin”. In sports practice, carnitine has established itself as a good non-doping anabolic agent, leading to an increase in strength and muscle mass, an increase in the digestibility of protein, vitamins and carbohydrates, and increased endurance. There are very few drugs similar to carnitine. It allows you to kill two birds with one stone: increase the anabolic activity of the body and correct the pathology that arises during sports.

Pharmacologists are well aware of the fat-burning function of carnitine (for example, L-carnitine is an amino acid vitamin-like compound that is involved in the metabolism of fatty acids and plays a decisive role in the breakdown and formation of energy from them). Our body contains a lot of fat, and the fight against adipose tissue, both in medicine and in sports, in its intensity and material costs can only be compared with the fight for space exploration. Carnitine in this case opened up an entire era of new drugs to combat excess weight. A unique feature of carnitine is that, by increasing the rate of breakdown of adipose tissue, it increases the absorption of fat by the body for energy purposes and, as a result, slows down the process of its deposition in subcutaneous “reservoirs”. The energy and endurance of the heart muscle especially improves, the protein content in it increases and, especially significantly, the glycogen content, since the heart is powered by 70% of fatty acids. L-carnitine is found mainly in meat, so its use is especially important for vegetarians.

Accumulating in muscles and promoting the breakdown of fats in muscle cells, carnitine provides muscle tissue with powerful and long-lasting energy. This process helps preserve the main source of fast energy - glycogen, during the breakdown of which lactic acid, which is difficult to remove, accumulates in the muscles. The use of carnitine allows you to exercise longer without getting tired. It is especially effective in sports disciplines that require prolonged physical activity at submaximal and maximum levels, that is, in cyclic sports such as cross-country skiing.

LIVER PAIN SYNDROME

Or, to put it another way, liver overstrain, which is also typical for representatives of endurance sports and is, as it were, an “occupational disease” of cross-country skiers due to high cyclic loads, suggests that it is necessary to take measures to control the diet. Firstly, it is necessary to limit the consumption of fatty, spicy, fried, salted, smoked, as well as “unnatural” products purchased “on the go” at kiosks. Pharmacological agents include allohol, legalon, silybor, flamin, methionine, carsil and essentiale. It is advisable to take these choleretic and hepatoprotective drugs after meals, when the digestion process begins. In folk medicine for liver diseases, the following plants have long been used: common barberry, capitula officinalis, sow thistle, common loosestrife, multi-veined waterweed, European bathwort, common toadflax, navel half-dye, and also medical fees, for example, Solyanka Kholmovaya tea and a procedure called tubage: once a week on an empty stomach, drink two fresh chicken yolks or two glasses of warm mineral water (Barjomi) without gas. Lie on your right side (the position of the fetus in the womb), placing a warm heating pad under the liver and lie there for 1.5 hours.

OVERSTRESS OF THE NEUROMUSCULAR APPARATUS

If your muscles are “clogged,” which is familiar not only to weightlifters, but also to us cyclists, you should reduce anaerobic and strength loads and go to the bathhouse or for a massage. Among the medications intended for the treatment of muscle pain syndrome, antispasmodic, vasodilating and microcirculation-improving drugs are prescribed: xanthinol nicotinate, magnesia, nikoshpan, grental. A good effect is achieved by prescribing sodium hydroxybutyrate as a means of prophylaxis before planned exercise in the aerobic zone, as well as in case of developed muscle “clogging” syndrome. In case of persistent pain syndrome, it may be advisable to use scutamil-S (1-2 days) or mydocalm (1-2 doses) to reduce muscle tone.

A big role in recovery after training is played by massage, a circular shower or a Charcot shower, as well as a bath at the end of each training cycle before the rest day (3-5 visits for 5 minutes with a contrast shower or pool between the steam room). It is advisable that you take a broom with you to the bathhouse: in addition to the medicinal properties of birch, pine needles, nettles and other plants from which bath broom, whipping it promotes a speedy recovery of performance after exhausting physical exertion. This procedure is classified as a method of pain, used since ancient times as a powerful remedy when all other methods of treatment are ineffective. The usual mechanism of action of pain treatments is to enhance the synthesis of endorphins, endogenous compounds similar to morphine. In addition to the analgesic and euphoric effects, endorphins can stimulate anabolism, delay catabolism, and also reduce blood cholesterol and burn excess fat. A generally accepted means of good muscle relaxation after high-intensity and strength training is also swimming (15 - 20 minutes). This is especially true during the summer preparatory period, and in winter a swimming pool is possible. The higher the proportion of speed-strength training in the training program, the higher the psychological tension of the athlete. After such activities, it is recommended to include warm pine or fresh baths in the recovery process.

I would also like to note that an important condition The fruitfulness of training, as well as reducing muscle congestion, is gymnastics, or the so-called “stretching” (from the English “stretch” - pull, stretch, stretch). As a result of compaction, decreased flexibility and mobility of the muscles, less blood flows into them, which in turn leads to a deterioration in the ability of the muscles to contract. Moreover, this state of the body, when the muscles become tense, as if ossified, over the years leads to problems with the spine and joints. In short, developing and maintaining flexibility of muscles and joints is a vital condition. With the development of flexibility, the sense of balance, dexterity, coordination increases, and other physical qualities are improved, allowing you to increase speed and help in performing technical and tactical tasks. In addition, developing flexibility helps to avoid or minimize injuries. It should be remembered that flexibility exercises should be part of your day throughout your sporting life, they should not be forgotten. Stretching helps maintain the softness and pliability of the “muscles” - there is even an opinion that 1 hour of gymnastics replaces 30 minutes of regular training!

Speaking about the pharmacological support of the training process of a cross-country skier in the annual training cycle, which is divided into four stages - recovery, preparatory (basic), pre-competition and competitive - it should be noted that the largest share of pharmacological support falls on the recovery and, especially, preparatory periods, smoothly decreasing during the transition to pre-competition and then to competitive.

RECOVERY PERIOD

During the recovery period, which lasts approximately from April to June, it is important to allow the body to rest and recover from a difficult ski season. This is the only time of the year when a conscientious skier can afford, say, to eat a sandwich with butter, borscht with sour cream, and also train in a gentle manner (at the same time, one must ensure that the weight does not exceed the “combat” norm more than than 3-5 kg). In addition to physical recovery, there is also a moral relief here: you don’t have to constantly think about competitions, about training plans - you just need to enjoy nature waking up from its winter sleep, gradually get used to cross-country and completely forget about the intensity. In the spring, there is no need to rush anywhere - in the summer you are still “running” and before you know it, you will be doing an imitation jump.

From the point of view of pharmacological support, the removal of “toxins” from the body, accumulated due to heavy training and competitive loads, as well as due to the use of pharmacological drugs throughout the year, comes to the fore. A significant part of the “waste” accumulates in the liver, so it is advisable to carry out a course of prophylaxis with hepatoprotective drugs. Much attention should be paid to saturating the body with vitamins and various bioelements. To solve these problems, vitamins A and E are used, which help stimulate certain redox processes and the synthesis of a number of hormones. Vitamin C, used to accelerate adaptation to physical activity and to prevent vitamin deficiency. For women, we can recommend the drug Ferroplex (Hungary), which contains, along with ascorbic acid iron ions. Some vitamin complexes help normalize the course of biochemical reactions in the body and prevent the development of vitamin deficiency, while others are specialized sports preparations that contain, along with a complex of vitamins, a balanced microelement composition. Their use during the recovery period is most preferable.

Acceleration of adaptation to stress and normalization functional state systems and organs are facilitated by the intake of adaptogens, such as safinor, ginseng, eleutherococcus, and zamanikha. Taking adaptogens should begin 3-4 days before the start of training; the duration of the course of taking the drugs is usually 10-12 days. Sedatives and hypnotics are used during this period, mainly to suppress and treat the central nervous system overstrain syndrome, after significant psycho-emotional overload that occurred during the season. You can use valerian roots (both in tablet form and as a tincture), motherwort infusion, oxybuticar and some other sedatives.

In order to normalize metabolism during the recovery period, to regulate the functional state of systems and organs, and to speed up the rehabilitation of athletes, they are usually prescribed the following drugs: riboxin (inosine), cocarboxylase, Essentiale, hepatoprotectors allohol, legalon, etc.

PREPARATION PERIOD

But now spring is over, and you have to move the bindings from skis to roller skates. This means nothing more than that summer has come - a stage of preparation called basic, or preparatory. From June to September, skiers work hard like horses, because, as they say, “what you work in the summer, you show in the winter.” This period is characterized by the greatest pharmacological saturation, since there is a high probability of overloading the body.

During the preparatory period, vitamins continue to be taken, although it is advisable to take an 8-10-day break. It is good if the athlete has the opportunity to start taking a new drug. Among individual vitamins, it is advisable to prescribe cobamamide and a complex of B vitamins, which helps to enhance the synthesis and prevent the breakdown of muscle proteins. B vitamins also play the role of cofactors in various enzyme systems associated with the oxidation of food and energy production. In the preparatory period, it is recommended to prescribe certain drugs with antioxidant properties - encephabol, ubion, alpha-tocopherol acetate, gammalon, lipoic acid, sodium succinate. Taking these drugs promotes the synthesis of ATP in the brain, stimulates cellular respiration, has an antihypoxic effect (which is especially useful when training in mid-altitude conditions), and increases the emotional stability and physical performance of athletes.

What are “antioxidant” and “antihypoxic” effects? Oxygen is a vital element, but it is very active and easily interacts with many substances, including those harmful to the human body. During cellular respiration, which provides the body with energy, some oxygen molecules react to form strong oxidizing agents (free radicals) such as superoxide and hydrogen peroxide. They are unstable compounds, rich in “extra” energy, therefore, when they enter certain cells of the body, they enter into various reactions that disrupt normal functioning these cells. Their danger lies in the fact that they damage “healthy” molecules involved in metabolism, change the structure of DNA in which hereditary information is stored, and participate in the synthesis of harmful cholesterol. It is believed that free radicals can thereby contribute to the development of diseases such as cancer and atherosclerosis. Scientists also believe that damage caused by free radicals is the basis for the aging process.

High physical activity, especially in professional sports, leads to an increase in the amount of free radicals in the body, which affects strength, endurance, and recovery time. The antioxidant effect of some pharmacological drugs is precisely aimed at neutralizing free radicals. For this purpose, it is recommended to use supplements containing manganese, zinc, copper and selenium, vitamins C, E, B2, B3, B6 and beta-carotene. Other sources of antioxidants include, for example, plants (blueberries and grape seeds), sprouted grains and fresh vegetables and fruits. Antihypoxants also play an important role in protecting the body from the harmful effects of hypoxia: actovegin (solcoseryl), sodium oxybutrate, olifen (hypoxen), cytochrome C.

During developmental physical activity, it is very useful to take drugs that regulate plastic metabolism, i.e. stimulating protein synthesis in muscle cells, contributing to an increase in muscle mass. This group of so-called anabolic drugs includes: ecdisthene, carnitine chloride and some others. Despite its steroid structure, ecdisten is free from the side effects of testosterone drugs and anabolic steroids. Even its long-term use does not affect the content of the body’s basic hormones. It is advisable to use ecdisten in combination with B vitamins or multivitamin complexes.

The preparatory stage of the annual training cycle is characterized by significant volumes and intensity of training loads. That is why taking immunomodulators during this period is a necessary condition for preventing a breakdown of the immune system. The most accessible and widespread in our country are such nonspecific immunomodulators as mumiyo, honey (cellular honey, preferably in old dark honeycombs), pollen, as well as the well-known immunal. The most important condition for their use is to take them on an empty stomach (preferably in the morning). True, we must remember that immunomodulatory drugs are especially important in the pre-competition and especially in the competitive preparation period, when the body’s immunity is weakened due to the acquisition of physical shape. At those moments when we are “at the peak”, the slightest infection or cold can serve as the onset of illness.

PRE-COMPETITION PERIOD

In October, the pre-competition training period for the ski racer begins, when he gets up on the snow. This period lasts until December-January and, from the point of view of pharmacological support, is characterized by a significant narrowing of the range of drugs used. It is recommended to reduce the intake of multivitamins (if possible, it is better to change the drug used). Among individual vitamins and cofermets, it is again advisable to prescribe cobamamide to prevent a decrease in muscle mass and cocarboxylase in order to regulate the metabolism of carbohydrates and lipids, as well as vitamin C. At the beginning of the pre-competition period, we can recommend drugs already familiar to us from the preparatory period, such as ecdisthene, carnitine chloride , sodium succinate, etc., although the dosage should not exceed 1/2 the dose of the preparatory period. These medications should be discontinued 5-7 days before the competition. In the second half of the pre-competition period (8-10 days before the start), it is recommended to take adaptogens and energy-rich drugs: ATP, phosphobion, creatine phosphate, phosphaden, neoton, etc. If adaptogens help accelerate the processes of adaptation to changing environmental conditions (since competition , as a rule, occur when leaving a country, republic, city, etc.) and accelerating recovery processes, then energy-rich foods and preparations allow you to create an “energy depot”, promote ATP synthesis and improve muscle contractility.

It should be noted that there are also physiological stimulants of anabolism (“synthesis”), for example, short-term fasting (no more than 24 hours) and cold exercise, which promotes protein synthesis in the body and increases muscle strength. As a result of adaptation to cold, the tone of the parasympathetic nervous system increases with increased synthesis of acetylcholine, which is the main mediator of the neuromuscular system (choline chloride is a precursor of acetylcholine, enhancing the activity of cholinergic structures), the level of adrenaline and norepinephrine increases, which leads to improved anabolism. And the first method means a 24-hour break between two meals, for example, from breakfast to breakfast, which is a strong stimulator of the release of somatotropic hormone, the level of which remains elevated for some time after the start of nutrition. As a result, in the day following the day of fasting, a small weight loss is completely compensated, and in the next day supercompensation occurs - the amount of structural proteins in the body is slightly higher than that before fasting. A similar method is used by skiers to maximize the accumulation of glycogen before important competitions, which we will talk about in the chapter “Sports Nutrition” in the next issue of the magazine. But experts agree that you should not immediately take risks and apply these methods before important starts. First you need to understand how the body reacts to them.

COMPETITIVE PERIOD

The most important time for a skier is the period from January to March, called the competitive period, when the training schedule is extremely full of important competitions and the maximum result is required from the athlete. This stage fully shows whether you have prepared the sled in the summer or not... The middle of winter and the very beginning of spring is the time when the amount of pharmacological drugs used is further reduced. Of all the above groups, only adaptogens, energy products and intermediates (ATP, phosphadene, phosphobion, inosine, neoton, creatine phosphate, energike) and minimal doses of vitamins (vitamins E, C, B1 must be present) are retained in the pharmacological support of the competitive period. Vitamin E is found in muscles and fats. Its functions are not well understood. It is known to enhance the activity of vitamins A and C by preventing their oxidation. Its most significant function is its antioxidant effect. A significant proportion of athletes apparently consume large doses of this vitamin based on the assumption that it has a positive effect on muscle performance due to its relationship with oxygen transport and energy supply. However, according to experts, long-term use of vitamin E does not contribute to this. The complex use of these pharmacological drugs allows you to accelerate recovery processes between starts, ensures high contractility of muscle fibers, and helps stimulate cellular respiration processes.

Purely competitive pharmacological agents include actoprotectors - drugs that have recently entered the arsenal of sports pharmacology, but have already gained recognition: sodium succinate, limontar (a derivative of citric and succinic acids), bromentane. Actoprotectors prevent the occurrence of metabolic disorders in the body during physical activity, stimulate cellular respiration and promote enhanced synthesis of energy-rich compounds (ATP, creatine phosphate). Under the influence of actoprotectors, the glycogen content in the muscles, liver and heart increases. Tanakan - an actoprotector - acts in a variety of ways, allowing itself to be classified as an adaptogen, as well as an antioxidant and nootropic. When using it, there is an improvement in performance, a decrease in irritability and initial nervousness, an increase in concentration, and normalization of sleep. Neoton (a phosphocreatine preparation), adenylic acid and phosphadene (a fragment of ATP, stimulates the synthesis of nucleotides, enhances redox processes, serves as an energy supplier) are universal sources of energy, and therefore most effective in competitive practice and at those stages of the educational and training process where The goal is to develop speed endurance and there is a significant proportion of work in anaerobic mode. The ATP contained in the muscles is sufficient to ensure work for no more than 0.5 seconds, therefore, during muscle work, the energy of other high-energy phosphates contained in the cell (phosphagens) is used. These include the above drugs. Phosphocreatine, as a source of energy for muscle contraction, plays a leading role when working in the anaerobic alactic power zone, when its reserves are in muscle cell limit the duration and intensity of work.

During the competitive period, antihypoxants - a class of compounds that increase the body's resistance to oxygen deficiency - become especially relevant. Of this group of drugs, attention is drawn to the exceptionally strong antihypoxant sodium hydroxybutyrate. It activates oxygen-free oxidation of energy substrates and reduces the body's need for oxygen, which is especially important during the race. In addition, sodium hydroxybutyrate itself is capable of breaking down to produce energy stored in the form of ATP. Thanks to all its properties, it is today the most effective means for developing endurance (by the way, in addition, it has a pronounced adaptive and anti-stress effect, which makes it possible to classify it as a medicine designed to help with overstrain of the central nervous system). Antihypoxants also include cytochrome C, actovegin, olifen (hypoxen).

The issue of supporting the immune system is most important during this period, since when an athlete reaches peak form, the athlete’s immunity suffers the most. The risk of acute respiratory diseases and influenza increases significantly. Medicines include echinacea (immunal), vitamin C, honey, pollen, mumiyo, immunofan, Beresh Plus drops, etc. If you still get sick, then in pharmacies you can find seemingly invisibly various medications, “fortunately” flu and colds are the most common diseases around the world. In addition, proper nutrition can not only speed up recovery, but also prevent the development of complications. During periods of high temperature, there is a decrease in the enzymatic activity of the gastrointestinal tract, and therefore, in the first days of the disease, it is recommended fasting diet. In the future, complete nutrition, rich in vitamins, macro- and microelements, is indicated. A mainly milk-based, plant-based diet is recommended. Drink plenty of warm water - warm milk with alkaline mineral water. To reduce intoxication, it is necessary to consume a large amount of liquid (1500-1700 ml) and a sufficient amount of vitamins, especially C, P, A and carotene. Vitamins C and P strengthen the walls of blood vessels, so it is useful to saturate the diet with foods rich in both vitamins (for example, rose hips, black currants, cranberries, viburnum, chokeberries, lemons, etc.). Yes, and don't forget about folk remedies! For example, garlic, known to everyone for its antibacterial effect, also helps maintain health. circulatory system and can lower blood cholesterol levels.

Regular training leads to an increased risk of iron deficiency in the athlete’s body and the development of so-called “athlete’s anemia.” A hemoglobin concentration in an athlete of less than 140 g/l is regarded as a sign of clinical anemia. Up to a certain stage, iron deficiency is compensated by the body, but under conditions of “peak” training loads and competitions, this compensation becomes insufficient, and therefore occurs rapid decline special performance. An example of course saturation: actiferrin (1 cap. daily - 20 days), ferroplex (2 caps. 2 r. per day - 25 days), fenuls (1 cap. 2 r. per day - 25 days), totema, as well as veal , beef, liver.

In conclusion, I want to say that training will always remain the main means of improving athletic performance. A large number of pharmacological drugs with weak loads and an irresponsible attitude towards physical exercise will never lead to a high goal. This chapter is written for people who train hard and need support for their body. It must be remembered that the drugs used by an athlete always interact with each other, which an ordinary skier cannot predict, so in any case only a qualified sports doctor can prescribe them. If you use a large number of medications, this does not mean that their effect will only benefit you. In quantities of more than five items, the effect of them is unpredictable, so please be careful and always consult a sports doctor!