Eating for exercise and sports

Losing weight is only possible with a combination of good nutrition and exercise. The body must not suffer from a lack of nutrients, which is why your menu must be balanced and full of vitamins. With the approaching beach season, many people seriously think about losing weight. Some people opt for diets, while others prefer sports training, as it tones the body, burns calories, improves mood and reduces stress. But in order to lose weight through sport, you also need to eat right. Your body needs to be able to cope with all the nutrients and you need energy for the hard workouts and the routines of everyday life.

You can also keep an eye on the damage steroids do to your body, and there are many baseball players who used steroids. Your diet should be chemical-free if you aim to stay healthy.

Nutrition Basis

Many of us are hypodynamic (lack of exercise and movement), but eat a lot. This leads to a build-up of fat on the sides, and when we go to the gym, we find that we have no energy left to work out. A calorie-poor workout will result in low effectiveness, and you’ll lose energy. Therefore, if you have decided to exercise regularly, you should switch to a special sports diet.

However, the diet depends a lot on the sport you want to play and your fitness level. Professional athletes have a special dietary regime, which is chosen by nutritionists. However, the general principles of nutrition remain the same.

  • Do not starve your body in whole or in part while exercising, as this would exhaust the body without any noticeable results.
  • First of all, when changing your diet, consult your trainer or sports doctor, they will know what adjustments you need to make to your diet.
  • It is important to avoid overeating and eating in a hurry.
  • While eating you should concentrate on the process of eating, not on talking or watching television.
  • Eat exactly when you really want to eat, but not out of boredom.

Developing an eating pattern when exercising

Devise a daily schedule, taking into account when and how much you exercise, as well as your working hours and rest periods. Include a meal schedule in your overall routine, keeping in mind that you will need an extra portion of protein before working out. You should have a protein meal about 2-3 hours before you go to the gym. But if your work doesn’t allow you to eat normally, you can have a snack of fruit and fermented foods about 30-40 minutes before working out, and eat better when you get home, 1-2 hours after working out.

Immediately after the workout the body is still busy breaking down residual substances from the muscles, and eating would be too much for it. You need to let your body rest and recuperate. If there is no training on that day, there is no need to have this snack.

Training requires energy, which is taken from glucose. And glucose is easily obtained from simple carbohydrates – sugar and baked goods, chocolate and sodas are not a healthy option. You can extract it slowly but surely from the following foods:

  • cereals;
  • fruit;
  • rice;
  • pulses.

You can also explore new sports diet to help you find the perfect solution.

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