Diet and nutrition of figure skaters. Traditional medicine is the treatment of cancer with folk remedies. How famous figure skaters lose weight

The famous figure skater Tatyana Navka is a public person, so she constantly needs to be in excellent physical shape. Her height to weight ratio is ideal (170/51).

Of course, regular physical activity does not contribute to gaining extra pounds. But at the same time, every athlete figure skating, knows that without a properly balanced diet, it is impossible to achieve great sports victories. An important part of every athlete's success There is his ownproper nutrition method which should be followed at all times. Figure skater Tatyana Navka is no exception.

Over her long successful sports career, Tatyana has developed a system for maintaining an optimal weight category.

many people, active going in for sports, it happens quite enough stick to what's right diet food, and Tatyana Navka always had to limit herself in some way, to Always be in perfect condition physical form. The figure skater always had a negative opinion about fancy, fancy clothes. She believed and continues to believe that very important decide on your power supply system, considering All individual characteristics person.

In her nutrition system, the famous figure skater follows several rules.

Tatiana Navka's diet rules:

But the main principle of proper nutrition is the desire to avoid overeating. Since even healthy food that is eaten in large portions can lead to significant weight gain.

Constantly necessary make a ratio quantities used food to energy expenditure that you do throughout.

But still, sometimes Tatyana Navka can afford pamper yourself piece of chocolate bar, enjoy a drink glass of dry wine. The rest of the time, she tries to follow her dietary rules, and this allows her to be proud of her excellent physical shape, femininity and beautiful figure.

Just looking at the chiseled forms of figure skaters, thoughts arise in your head about endless diets, restrictions, training and overcoming yourself. Extra pounds immediately affect their technique, so these girls must have incredible willpower to cope with the load. We tell you what athletes eat to maintain ideal figures, and how this affects their health.

Durov gave up food and alcohol: did he go crazy or did his brains fall into place?

He decided to become even more productive and create something more popular than VKontakte and Telegram.

Recently she posted a story on her Instagram in which she eats flowers with sushi chopsticks. "Diet. Four weeks,” the girl signed.
Does the two-time world champion really eat only vegetation? Of course, not only flowers, but after Evgenia moved to Canada, she became interested in veganism and began working with a nutritionist.

Her daily diet includes three meals, and dinner must be light and no later than six in the evening. The champion’s diet before performances excludes fatty, fried and spicy foods, so before the Olympics in Pyeongchang, Evgenia made do with unleavened rice.

However, there are not very many strict prohibitions in a figure skater’s diet. She herself admits that she cannot live without sweets, so before training she allows herself a couple of pieces of chocolate or marmalade. Medvedeva is also a fan of Asia, so she doesn’t deny herself to tom yum soup, sushi or Japanese chips.

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Figure skater Alina Zagitova, on the contrary, has many strict dietary restrictions. She posted photos of her breakfasts on social networks several times - often oatmeal with dried fruits.

While visiting “Evening Urgant,” Alina said: “During the Olympic season, I weighed myself three times a day. I tried to keep the weight off. 100 grams is already critical. There was a time when I was so worried that I even limited my water consumption. Before weighing, I took a sip and spat it out.”

However, she soon realized that it was important to maintain her health and not allow fanaticism even in this topic. Now Zagitova eats often, but in small quantities.

When you gain weight, your jumping technique immediately changes. The fat on your arm has grown and you can no longer jump.

As a reward for winning the Olympics in Pyeongchang, Alina received another important prize for her - ice cream. One.

The figure of Elena Radionova regularly raises questions from subscribers, which they do not hesitate to write in the comments: “Elena, don’t you think that you are not quite in shape?” The athlete does not pay attention to caustic remarks and even shares the secrets of her diet. The nutritionist developed a balanced diet for the skater, which allows her to remain energetic throughout the day.

Natalia Zabiyako’s Instagram can practically be called culinary. The fitness lady often shares recipes for delicious breakfasts, pastries and desserts. There was a place for both healthy dishes and “forbidden” foods.

In one of her interviews, the athlete said: “I really like to cook, but at the same time I’m a fan of healthy eating, so I’m looking for healthy and tasty recipes. Many people are mistaken in thinking that healthy food tastes bad. If you choose the right recipe and prepare it correctly, the dish will not only benefit the body, but also great pleasure. There are no complex restrictions, I just eat foods or dishes, for example, fast food, that I haven’t consumed for a long time and don’t have the slightest desire. When you start eating right, over time your body adapts to this lifestyle and you don’t even have the desire to eat something harmful.”

And I had a terrible fear of scales. Before the weigh-ins, she took off her hairpins and chains and ran to the toilet so that no extra grams would appear on the screen.

When the ice training ended and evening came, I put on pants, three sweaters, and once a week I also wrapped myself in film and ran continuously for an hour. I gave myself a hard drying session.

The girl drove herself into a dead end - she weighed herself several times a day and controlled every piece she ate, but soon realized that this was not normal for a healthy person. Now she follows the rule “if you want it, eat it,” but consumes food in small quantities.

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

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

Principles of dieting

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

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

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

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

How the athletes' menu is built

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

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

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

What to exclude first

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

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

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

What to look out for

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

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

Proper weight loss for figure skaters

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

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

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

Extreme weight loss

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

Approximate diet:

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

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

Methodology of contrast (fasting) days

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

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

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

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

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

Losing weight before training

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

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

Hypocaloric nutrition

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

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

Example of a weekly menu

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

A career in a sport such as figure skating, as well as being overweight, are categorically incompatible concepts. At the same time, this sport forces you to spend a significant amount of energy, so athletes’ nutrition simply must be balanced and nutritious. That’s why a specific dietary system, called the skaters’ diet, appeared and was then popularized.

Trainers who work with figure skaters are confident that the appearance of extra pounds is caused solely by improper distribution of nutrients in the diet. The fact is that figure skating requires from those who practice it not only great endurance, but also well-developed muscles. At the same time, flexibility must be present. Endurance is simply unthinkable without a sufficient supply of carbohydrates; figure skaters get them by eating fruits and vegetables, as well as cereals and pasta based on durum wheat. An indicator such as muscle strength most directly depends on the intake of protein from food. By the way, the optimal sources of these should be considered all lean types of fish, as well as meat and poultry, as well as low-fat fermented milk and dairy products. Flexibility in the body can be effectively maintained through a liquid diet. Since all skaters put themselves at risk of falling during any training, and this, in turn, can cause fractures or sprains, they now and then have to enrich their diet with foods that contain calcium. By the way, this element not only significantly strengthens bone tissue, but also stimulates the conduction of all nerve impulses. The main sources of calcium are all kinds of dairy products and some types of nuts.

Diet for figure skaters - the right system

Diet is also of great importance. So, all skaters eat fairly small portions, but quite often. Coaches really insist that their players eat at least a couple of hours before the start of training. Then the digestion process will not interfere with their full activities. These are general guidelines only. In fact, for each specific athlete, the diet and nutrition regimen are compiled individually, then factors such as gender and age, as well as the direction of their training process, are taken into account as much as possible.

Diet for figure skaters - sample menu

In addition to the main one, there is also an extreme version of this diet. It allows you to adjust your weight immediately before performances. This is a quick diet that is designed for good results. Most likely, it does not cause much delight either among coaches, or among professional athletes themselves, and, especially, among nutritionists. But its effectiveness in terms of weight loss is beyond any doubt.

After waking up, you should drink a glass of still mineral water.

Breakfast consists of 1/2 cup bran. Can be consumed pure or with kelp. You also need to drink 500 grams of unsweetened green tea

Second breakfast consists of a couple of green apples

Lunch includes 2 rye crackers with a glass of low-fat kefir

The snack consists of a large orange and 100 grams of low-fat cottage cheese

For an afternoon snack, you can eat 4 grains, preferably buckwheat, and drink 1 glass of unsweetened black tea

The snack consists of low-fat cottage cheese, the portion of which should not exceed 100 grams

Dinner should include boiled beef or white poultry. The volume of meat is 100 grams. To make the diet easier, the next day you can replace it with 2 boiled eggs

Diet for skaters - menu

The duration of such a diet should not be more than two to three weeks. The weight loss in this case is approximately 15-20 kilograms.

Diet for figure skaters - results

The diet of figure skaters in its first version does not cause any particular complaints, which definitely cannot be said about the extreme version of it, because it provokes excessively rapid weight loss. A quick result is not always good.

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