Федерация регби Узбекистана
Uzbekistan Rugby Federation
The right daily routine for an athlete

The right daily routine for an athlete

For an athlete, the correct daily routine is as important as the training process itself. The effectiveness of training and the level of results in any sport depends on a well-designed sports regimen. It is important not only to correctly alternate training days and weekends, but to observe the diet and sleep regime for the full recovery of the body. What is the right routine for an athlete, and what it looks like.

Hard training combined with the right daily routine is the key to success in any sport. It is the improvement of sports performance that is the main goal of maintaining a sports regimen. The main one, but not the only one. The correct daily routine is also necessary for such purposes:
-quick recovery of the body;
-increasing the efficiency and endurance of muscles;
-prevention of injuries and overwork after intense physical exertion;
-maintaining optimal physical condition;
-strengthening of immunity.
Each day of the athlete begins with exercises or a little warm-up using exercises to warm up the muscles and prepare them for stress. Different exercises can be practiced at different stages of training or competition preparation.

After the warm-up, water procedures follow. As a rule, in the morning – it is a shower, and in the evening – a bath or sauna. Taking a shower is required after each workout, but the sauna is recommended only once a week on a fasting day, when there is no heavy physical exertion.

Athletes live on an individually designed schedule and adhere to it almost all the time throughout their sports career. The athlete’s daily routine can be more dense during preparation for the competition or more relaxed in the interim periods. People who are actively involved in sports or performing at an amateur level also need the right daily routine. Although each person is different and has their own hours of maximum activity, there are certain hours that are most conducive to physical or mental activity.
The time period from 12:00 to 18:00 is the optimal time for training in the gym with a break for good rest and lunch. The correct daily routine allows you to maintain a balance of strength, stay in good physical shape and increase the load. Of course, proper nutrition also plays an important role in this.
The athlete’s menu should contain, first of all, a large amount of carbohydrates and proteins. Carbohydrates are burned during exercise and then used to regenerate muscle fibers. They provide 55-60% of the body’s total energy needs during the day.

An athlete who is actively exercising and adhering to the daily regimen for gaining mass needs to pay special attention to the protein content in the diet. Adequate protein intake will prevent the body from burning it for energy instead of rebuilding muscle tissue. The preferred amino acid composition is contained in chicken egg white. Sources of healthy protein are also: milk and dairy products, fish, meat: beef, veal, chicken.

In the diet for athletes, fat should be provided in an amount that meets the body’s energy needs. This should be about 25-30% of the total energy expended during the day. It is best to avoid fried foods. The best method is to steam or simmer. Fried foods are difficult to digest and remain in the stomach for a long time, which can cause discomfort during exercise and reduce performance. It is better to add vegetable oils to salads, and use butter or margarine for cooking.

Adequate amount of carbohydrates is also extremely important in the diet of exercise, regular exercise. In addition, carbohydrates prevent catabolism and therefore the breakdown of muscle proteins. An athlete’s diet should primarily include complex carbohydrates derived from whole grains, wholemeal breads, rice and potatoes.

Exercise and stay healthy.

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