Foods And Drinks In Sports

A good diet helps you achieve better fitness and achieve the best sports results. Here are the tips for food and drinks for athletes:

Everyone should seek a healthy and balanced diet, regardless of their level of activity, because it will provide it with all the nutrients it needs. The following additional tips are for people who are trained once a day or more:

Should the amount of food increase when exercising?

If a person exercises one or more times each day, he will use more energy than if he or she is low or low. If the person's weight is healthy, and does not want to lose fat from his body, increasing the amount of daily food is necessary to maintain weight.

But there is still a need to make sure a person is eating a balanced diet. In order to increase energy intake and support training sessions, you should eat more foods high in carbohydrates, such as bread, cereals, rice, pasta and potatoes. Preferably choose whole grain varieties and eat potatoes with their husks. Essential sources of fat should be combined into foods such as fatty fish, nuts and seeds. Protein-rich foods are also essential to help repair and build muscle.

Is it better to eat a diet rich in starchy carbohydrates or a protein rich system when training?

The need for carbohydrates and protein increases if you exercise regularly every day. Carbohydrates are fuel that provides exercise by force.

Carbohydrates are the most important fuel for muscle, a key source of energy in the brain and central nervous system, and include bread, pasta, rice, potatoes and grains.

Carbohydrates are stored glycogen in muscles and liver. These stores are small, so regular intake of carbohydrates is necessary to keep them at peak. Low glycogen stores may result in poor performance and increased risk of injury. But for some sports, such as sports requiring specific weights, elite athletes may have to maintain weight within a specific weight category (such as boxing) or, as in endurance sports (such as long-distance running), there may be physiological benefits From training in low glycogen stores in private sessions. These sessions should be carefully planned, due to potential risks.

Most people can get enough protein from a healthy and varied diet. Good protein sources include meat, fish, eggs and dairy products.

Athletes need more protein at regular intervals throughout the day to grow and repair muscles. Carbohydrate and protein ratios are different depending on the type of sport, so it is best to seek advice from a qualified specialist about the specific needs of each individual.

How should meals and snacks be timed for exercise times?

When you have a main or light meal, you should not start exercising before one to four hours. The body needs time to digest, and the amount of time depends on the amount of food eaten.

If the meal is medium, it should be taken 2-3 hours before exercise. If there is only one hour or so before exercising, you should seek a low-carb, low-fat, moderate-protein snack, such as a porridge made from low-fat milk, a whole-grain sandwich, or chicken cakes with chicken and salad. Too much protein or fat slows down the movement of foods from the stomach and causes discomfort.

Foods and drinks also play a role in the healing of training. Good recovery is important to prevent low energy levels in the middle of the week and to help muscle growth and repair. If the training is more than once a day and the time between sessions is less than eight hours, you should seek to eat carbohydrates and protein-rich foods or beverages within 30 to 60 minutes after the completion of the first session. If the training is less than that (ie, there is more time to recover) you should eat as soon as possible afterwards.

Is drinking necessary during training?

Dehydration occurs when the water content in the body drops too much, and this can have a significant impact on exercise performance. It is important to be a good athlete before starting any training session, and this is done by drinking water regularly throughout the day.

The amount of drinking needed by the athlete during the exercise depends on the amount of sweating, and varies from person to person, and also depends on the intensity of the exercise and duration, in addition to environmental factors.

Water is usually sufficient for most exercises lasting up to an hour. For longer-lasting exercises lasting several hours, energy and fluid requirements increase, and carbohydrates and sports drinks containing minerals may be useful.

For athletes whose schedule of training is intensive every day, adding carbohydrates in a sports drink can help maintain energy levels and can compensate for lost salt in sweat.

Do the diets differ depending on the purpose of the training, such as weight loss or muscle building?

Yeah. To lose weight, or more specifically, body fat, the amount of energy consumed should be less than the amount of energy burned, and there is a need for a diet and a system of exercises that serve this purpose.

If exercise is for weight loss, there are basic steps that can be taken to reduce energy content in your daily diet. Fat should be reduced, which is more energy intensity sources, and alcohol consumption should be diluted too. Eat less sugary foods, such as sweets, chocolates, cookies, biscuits and sugary drinks, and you should eat complex carbohydrates regularly but in smaller quantities, such as whole grains, bread, rice and pasta. Small amounts of foods containing essential fats, such as nuts, seeds and oily fish, should also be taken.

Protein foods should be included in each meal to help maintain muscle mass such as chicken, fish, lean red meat and low-fat dairy products. You must multiply different fruits and vegetables. It is also important to adjust the protein ratio in the diet as well.