Sports and proper nutrition. How many times have we not heard these two words, sport and nutrition, together? There are two concepts so closely linked that any discussion that has as its subject health, both on a personal and a general level, usually encompasses both.
Sports and Nutrition
A balanced diet is one of the most important things a person on BritainReviews can do for their well-being. But let’s not forget sports. If we look closely, we realize that they are simply interdependent. The help also comes from food companies online delivery that will send you your healthy menus.
When you train hard for 90 minutes or even more and do endurance exercises, you need a diet that can help you get the performance at the highest level and recover quickly afterwards.
To increase muscle mass and effectively melt fat deposits, you need to eat three balanced meals and possibly two snacks a day. Muscles do not work well if they do not receive regular fuel, and training can be a great waste of time if you starve during the day and eat a lot after exercise.
Don’t overeat in the hope of burning calories through exercise
If you want to combine your diet with sports correctly, be careful not to slip to the other extreme. Don’t overeat based on the fact that you burn enough calories through sports. Monitor your effort to see how many calories you burn through exercise.
If you are new to the subject, don’t overdo it – go to the gym three times a week.
In addition to following the main meals of the day, hydration is very important. It has been shown that the dehydration that your workouts predispose to slows down your metabolism and makes you eat more than necessary afterwards.
What do you eat when you combine the right diet with sports
- The best choice is a mix of simple (fast-release) and complex (slow-release) carbohydrates.
- This combination of nutrients ensures the optimal release of energy you need throughout the training period.
- Complex carbohydrates (such as whole grains) will give you endurance, and simple ones, from healthy sources such as fruits, give you immediate energy, necessary for mobilization and motivation.
- Whatever you eat before you exercise should be digested, so that the time between meals and exercises is at least 30-45 minutes for light snacks and 2-3 hours for the main meal.
What do you eat after exercise?
The best choice is a protein mix with low-carb vegetables.
Ideal in this regard is lean meat and dairy products, high-fibre vegetables, fish rich in Omega 3, nuts and seeds.
Studies show that the optimal time to recover from sports is between 15 and 60 minutes – the period in which the body quickly assimilates lost glucose.
But it is crucial to avoid hearty meals, full of unhealthy fats, or refined sweets both before and especially after exercise! These foods tire your body, rather than giving it energy, because it floods it with poor quality calories, lacking nutrients and stealing more from the body, for processing and metabolism, vitamins and minerals important for proper recovery after exercise.