Ɗaya daga cikin manyan siffofin kungiyar abinci mai gina jiki a wasanni shine buƙatar ƙara yawan caloric, wanda shine saboda buƙata don ramawa ga farashin makamashi a lokacin motsa jiki. Hanyoyin wutar lantarki a yayin aikin aikinsu daban-daban na wasanni ya bambanta kadan, wanda hakan ya haifar da ƙarfin aiwatar da ayyukan jiki. Don haka, lokacin yin wasan motsa jiki, wasan motsa jiki, wasan kwaikwayo, jiki na mace ya kamata calories 3000-4000 kowace rana tare da abinci, tare da sha'awar yin iyo, kwando, volleyball - 4000-5000 kcal, kuma lokacin da tafiya tafiya, keke, ƙetare ƙetare ƙasa - 5000 - 6000 kcal. A matsakaici, yayin da ke halartar jannuna a kungiyoyin kulawa da lafiyar jiki, farashin makamashi na jikin mace ba fiye da 4,000 - 4,5 calories kowace rana. Za'a iya shirya shirye-shirye na shirye-shiryen da za a iya amfani da shi a kan ƙididdigar kayan caloric musamman na kayan abinci, waɗanda za a iya samu a kowane littafi kan abincin abinci da abinci mai gina jiki.
Har ila yau, ya kamata a tuna cewa a cikin jikin wani mai horar da mutum, akwai karuwa da ƙwayoyin carbohydrates da sunadarai. Saboda haka, yayin da ake shirya abinci a lokacin motsa jiki, dole ne a yi la'akari da bukatar da ake bukata a jikin mahalarta don wadannan abubuwan gina jiki. A cikin abincin yau da kullum na mutum yana yin motsa jiki, adadin sunadarai da carbohydrates ya kamata a karu da kimanin kashi ɗaya cikin huɗu idan aka kwatanta da cin abinci na mutanen da ba a taɓa ba. Yawancin ƙarfin aiki na jiki wanda aka samu a lokacin motsa jiki, hakan ya fi ƙarfin amfani da kwayar halitta kuma, bisa ga haka, buƙatar sunadaran da kuma carbohydrates. Domin karfin raya jiki da kuma ci gaba da ƙwayar tsoka na mai horarwa, mafi muhimmanci shi ne tabbatar da yawancin kwayoyin sunadaran yau da kullum. A lokacin yin wasanni irin su gymnastics, wasanni da kuma wasan kwaikwayo, jiki na mace ya kamata ya sami 100-130 grams na gina jiki a kowace rana, yayin da iyo, kwando, volleyball - 130-160 grams, kuma tare da sha'awar tafiya, cycling , tseren tseren mita - 160 - 175 g Mafi yawan sinadaran tare da amino acid masu muhimmanci wanda ake bukata domin kwayoyin suna samuwa a cikin irin abincin kamar nama, hanta, madara da kayayyakin kiwo, kifi, Peas, da wake. Duk da haka, ya kamata ya zama sane cewa yin amfani da sunadarin sunadarai da yawa zai haifar da cuta mai narkewa, yana haifar da matsaloli a cikin aiki na hanta da kodan. Har ila yau, a lokacin wasanni, wajibi ne don samar da kasancewa a cikin abincin irin wannan abu, kamar yadda dabba (man shanu), da kayan kayan lambu (sunflower, soya, man zaitun).
Wani nau'i na abinci mai gina jiki lokacin wasa wasanni shine buƙatar haɗawa a cikin abincin da ke cikin abinci waɗanda ke da babban nauyin assimilation ta jiki. Yana da matukar amfani a lokacin wasanni don haɗawa da abinci irin wannan samfurin abinci kamar zuma. Yana da hanyar samar da carbohydrates mai sauƙi, bitamin da kuma ma'adanai, saboda haka zuma yana dace da amfani a lokacin dawowa bayan horo.
A lokacin horo, mai karfin jiki yana da karuwar bukatar kusan dukkanin bitamin da abubuwa masu ma'adinai. Zai fi dacewa wajen yin amfani da ƙwayoyin mahadodi wanda ke dauke da ƙaddamarwa mai mahimmanci na microelements mafi mahimmanci ga jikin mutum don ya biya bukatun wadannan abubuwan da aka gina.
A lokacin yin wasanni, mai horarwa ya rasa lita 2.5 na ruwa a kowace rana, don haka yana da muhimmanci don samar da sake wadata wadannan asarar saboda tsarin sha. Bayan horarwa ba za ka iya rage kanka ga shan giya ba, amma karuwancin ruwan da kake sha ba shi da shawarar. A lokacin wasanni, ya fi dacewa da sake sake raguwa da ruwa bayan horo da kananan rabo, kimanin 200 - 250 ml (wannan shine ƙarar gilashi ɗaya). Don jin daɗi na ƙishirwa, zaka iya kara ruwa da ruwa tare da ruwan 'ya'yan lemun tsami ko sauran kayan' ya'yan itace mai ban sha'awa, tare da sha, sha ruwa a wasu ƙananan yanki, riƙe da shi cikin bakin.
Daidaitaccen tsari na abinci mai gina jiki a lokacin motsa jiki ya ba ka damar rage haɗarin hangen nesa ga cututtuka da dama, yana samar da kyakkyawan aikin kuma yana inganta farfadowa.