Przeczytaj
Do you like sports? If so, what do your daily meals look like? Athletes have specific food requirements. They need certain products to have a lot of energy and build muscles. In this section, you’re going to read a text about a diet suitable for athletes.
Lubisz sporty? Jeśli tak, jak wyglądają twoje codzienne posiłki? Sportowcy mają określone wymagania żywieniowe. Potrzebują pewnych produktów, aby mieć dużo energii i budować masę mięśniową. W tej sekcji przeczytasz tekst o diecie odpowiedniej dla sportowców.
Pair words and phrases with their translations.
Połącz wyrazy i wyrażenia z ich tłumaczeniami.
Read the text below and do the exercises.
Przeczytaj poniższy tekst i wykonaj ćwiczenia.
Diet for AthletesIt doesn’t matter what sport you play, your body needs a lot of energy. That energy comes from food. Athletes need a balanced dietbalanced diet more than anyone. They need it for their muscles to grow, their strength to increase, and to achieveachieve the best scoresscores. How should an athlete eat? Read the article below to find out.
Athletes, just like everyone else, ought to follow the healthy eating pyramidhealthy eating pyramid. After all, physical activity is the foundation of the pyramid. This means that they should eat food from all the five food groups: fruits and vegetables, carbohydratescarbohydrates, proteinsproteins, dairydairy, and fatsfats. However, the proportionsproportions of foods in their meals should be different than those of regularregular people. Most importantly, athletes should eat a lot of carbohydrates. They should make up 55% of their diet. Athletes should also eat a lot of protein. Protein should make up 12% to 15% of their diet. Why should their diet look like this?
Carbohydrates are the body’s main source of energy. They break downbreak down into sugar and the body needs sugar to work. This is especially true if someone exercises a lot. The more you exercise (and the more taxing the exercise is), the more sugar you need. This means that an athlete's diet should relyrely mostly on carbohydrates. What are the best carbohydrates to eat when you’re an athlete? The answer is unrefined grain products. Therefore, an athlete should eat wholegrain bread and cereals, brown rice, wholewheat pasta, and potatoes (with skins on).
Another food group important for athletes is protein. Protein is crucialcrucial for two reasons. One: it helps build muscles. Two: it plays a key rolekey role in post‑exercise muscle repairrepair. In other words, the longer you work out, the more strainstrain is put on your muscles. You need to supplement your body with enough protein for the muscles to work properlyproperly. This means that athletes should eat eggs, beans, lean meatlean meat (like poultrypoultry), and oily fish (like salmon).
To supplement the diet of carbohydrates and protein, athletes should also eat fruits and vegetables (especially leafy greensleafy greens, blueberriesblueberries, bananas, dried fruits) and healthy fats (nuts, seeds, avocados). It’s also important for athletes to snacksnack regularly. IdeallyIdeally, they should snack before and after exercise. Snacks should consist mostly of carbohydrates and proteins with a dashdash of elements from other food groups. What are good snacks for an athlete? The right choices are porridgeporridge, banana, yogurt, dried fruit, a cereal or sports bar, a slice of bread with peanut butter, cottage cheesecottage cheese and crackers, or a glass of milk.
Last but not leastLast but not least, athletes should drink a lot of fluidsfluids. The perfect choice is water. Athletes should drink water regularly to ensureensure that they’re hydratedhydrated. However, if their exercise lasts more than 60 minutes, they should not only drink water but also fluids like milk or isotonic drinksisotonic drinks.
Źródło: Zuzanna Kościuk, licencja: CC BY-SA 3.0.
What should athletes eat? Choose all the correct answers in each point.
Co powinni jeść sportowcy? Wybierz wszystkie poprawne odpowiedzi w każdym punkcie.
What should athletes eat? Choose the correct pictures in each point.
Co powinni jeść sportowcy? Wybierz odpowiednie zdjęcia w każdym punkcie.
RKjgPRmh6T6zs Źródło: GroMar Sp. z o.o., dostępny w internecie: https://freepik.com/ [dostęp 7.11.2023], licencja: CC BY-SA 3.0.RMK6rF9V9hNVA Źródło: GroMar Sp. z o.o., dostępny w internecie: https://freepik.com/ [dostęp 7.11.2023], licencja: CC BY-SA 3.0.Rcyv8Uz3ILh61 Źródło: GroMar Sp. z o.o., dostępny w internecie: https://freepik.com/ [dostęp 7.11.2023], licencja: CC BY-SA 3.0.RNhGu3TMhFT2u Źródło: GroMar Sp. z o.o., dostępny w internecie: https://freepik.com/ [dostęp 7.11.2023], licencja: CC BY-SA 3.0.ROjG2EnEKmqmO Źródło: GroMar Sp. z o.o., dostępny w internecie: https://freepik.com/ [dostęp 7.11.2023], licencja: CC BY-SA 3.0.
Read the text again and drag the words from the box to fill in the gaps.
Przeczytaj tekst ponownie, a następnie przeciągnij słowa z ramki w odpowiednie luki.
- The 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS of their meals should be different from those of 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS people.
- The answer is 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS grain products such as 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS bread.
- They play a 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS role in post-exercise muscle 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS.
- As such, athletes should eat lean meat (like 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS) and oily fish (like 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS).
- 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS should consist mostly of carbohydrates and 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS.
- Athletes should drink 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS regularly to ensure that they’re 1. REGULAR, 2. UNREFINED, 3. SALMON, 4. WHOLEGRAIN, 5. PROPORTIONS, 6. KEY, 7. SNACKS, 8. HYDRATED, 9. WATER, 10. POULTRY, 11. REPAIR, 12. PROTEINS.
Do you remember the most important information from the text? Read the Polish summary of the text and write the missing words in the gaps.
Czy pamiętasz kluczowe informacje z tekstu? Przeczytaj jego polskie streszczenie i wpisz brakujące wyrazy w luki.
Słownik
/ əˈtʃiːv /
osiągnąć
/ ˈæthetaliːt /
sportowiec/sportsmenka
/ ˌbælənst ˈdaɪət /
zbilansowana dieta
/ ˈbluːbəriz / / ˈbluːbəri /
borówki [borówka]
/ ˈbreɪk daʊn /
trawić, rozkładać się (o składnikach pokarmowych)
/ ˌkɑːbəˈhaɪdreɪts /
węglowodany
/ ˈtʃæləndʒɪŋ / / ˈtʃæləndʒ /
stanowiące wyzwanie [wyzwanie]
/ kənˈsɪst ɒv /
składać się z
/ ˈkɒtɪdʒ tʃiːz /
serek wiejski
/ ˈkruːʃl̩ /
kluczowe
/ ˈdeəri /
nabiał
/ ˈdæʃ /
odrobina
/ ɪnˈʃʊə /
upewnić się
/ fæts / / fæt /
tłuszcze [tłuszcz]
/ ˈfluːɪdz / / ˈfluːɪd /
płyny [płyn]
/ fuːd rɪˈkwaɪəmənts /
wymagania żywieniowe
/ ˈhelthetai ˈi:tɪŋ ˈpɪrəmɪd /
piramida zdrowego odżywiania
/ ˈhaɪdreɪtɪd /
nawodniony/nawodniona
/ aɪˈdɪəli /
idealnie
/ ˌaɪsəʊˈtɒnɪk drɪŋks / / ˌaɪsəʊˈtɒnɪk drɪŋk /
napoje izotoniczne (napoje mające na celu wyrównanie poziomu wody i elektrolitów w organizmie) [napój izotoniczny]
/ kiː rəʊl /
kluczowa rola, bardzo ważna rola
/ lɑːst bət nɒt liːst /
ostatnie, ale nie mniej ważne
/ ˈliːfi ɡriːnz /
warzywa liściaste
/ ˈli:n miːt /
chude mięso
/ meɪnˈteɪn /
utrzymywać (np. wagę)
/ ˈɔɪli /
tłuste
/ ˈpɒrɪdʒ /
owsianka
/ ˈpəʊltri /
drób
/ ˈprɒpə /
odpowiednie
/ ˈprɒpəli /
odpowiednio
/ prəˈpɔːʃn̩z /
proporcje
/ ˈprəʊtiːnz /
białka
/ ˈreɡjʊlə /
normalne, zwykłe
/ rɪˈlaɪ /
polegać (na kimś, na czymś)
/ rɪˈpeə /
naprawiać
/ skɔːz /
wyniki
/ siːdz /
nasiona
/ skɪnz /
skórki, obierki (np. od ziemniaka)
/ snæk /
jeść przekąski
/ spɔ:ts njuˈtrɪʃənɪst /
osoba zajmująca się żywieniem sportowców
/ streɪn /
obciążenie
Źródło: GroMar Sp. z o.o., licencja: CC BY‑SA 3.0