Proper nutrition and exercise are essential pillars of our daily lifestyle. At the same time, they are two interrelated factors. since they influence each other. After all, you will surely have heard the term "sports nutrition", since even athletes have a very careful and specific diet in order to have ideal performance and good nutrition. But you who exercise for your own well-being. how will you achieve the maximum in your daily training through your daily diet?
The role of carbohydrates
Whether you do moderate intensity and long exercise, or run for example more than 1 hour a day, carbohydrates are the best fuel that the body uses. Carbohydrates are stored as glycogen in muscle cells, but glycogen stores can run out during exercise if we fast for many hours and feel tired. For this, make sure to include good sources of carbohydrates in your meals. Carbohydrates are only found in animal foods, and good choices are brown rice, whole grains and breads, fruits and vegetables.
What about protein?
Food protein is the muscles' best friend, since it provides the body with the amino acids it needs to build muscle tissue. Typical human needs for protein range from 0.8-1 gram per kilogram of body weight each day, but if you have a very active daily life and do very intense exercise, needs may reach the range of 1.2-2 grams per kg of weight. Good sources of protein are poultry, fish, meat, egg, dairy, soy, quinoa, and legumes.
Don't forget hydration!
When we exercise, we lose fluids. So during and after the exercise we must have a bottle of water or an isotonic solution nearby, to replace the losses.
But what to eat before and after exercise?
It's best not to eat right before exercise, as it can burden the digestive system, but it's good to have a meal 1-3 hours before. This meal should definitely contain carbohydrates. For post-workout, eat a protein-rich meal for muscle repair. carbohydrates and fluids. One idea is a smoothie with milk, banana or any other fruit you like!