Fitness Nutrition 7

Discover new ways to eat right and move more effectively

Many people have a hard time improving their nutrition and gaining more energy for movement, muscle growth or weight control.

Constant dieting

The nutrition of many is driven by the fact that they are losing weight all the time - exercising is practiced mainly for slimming purposes. And every time you start a fitness project, your diet is shrunk to contain as low energy as possible.

However, it is not sensible to exercise with low energies. At first you can feel good, but with little time, workouts usually begin to feel bad and pointless. Many good lifestyle change attempts fall into such a pothole.

One of the most important basic rules is that a fitness enthusiast should always dare to eat enough.

Think about the big picture

It is typical that a fitness enthusiast to concentrate on the good side of a particular food but to forget the overall picture of healthy nutrition.

Nevertheless, one should never concentrate on one thing in the diet. Eating and nutrition should be considered as an overall package.

Protein myth

The protein myth is strong in human imagery; it is thought that everything will be done better when protein is added to the diet. That is not true.

Most westerners get enough protein even without any added protein. Most people get protein from their diet even to the needs of an active trainee.

And if you want more performance for jogging or cycling, for example, it's not worth taking a protein-rich diet because the nutrients crucial to endurance are not proteins but carbohydrates.

Adequate carbohydrate intake will help top athletes as well as amateurs in many ways. Training is improved and recovery is facilitated.

Do not train with an empty stomach

Dieters often prefer to train and move around with an empty stomach as they think it is effective to lose weight.

When an athlete's training involves training with an empty stomach, it aims to accelerate fat metabolism in long lasting performance. Such adventures do not, however, apply to a regular exerciser. Exercises with an empty stomach mostly hinder the development of condition and do not have significant benefits in weight management.

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Energy boosting snacks

Snacks can maintain steady blood glucose levels, improve levels of stimulation and help to keep on going with the workout.

A fifteen-minute walks do not have to be prepared by refuelling carbs, but the longer you exercise, the more important it is to make sure your body has enough energy to run it. For example an hour's running is wearing enough, so it’s good to optimize nutrition and take care of fluid balance.

If you are going to the gym, for example, after work, and had lunch at lunch time at work, you should eat a snack before heading out.

In the case of normal basic performance, such as a brisk walk, the snack does not have to include any extra. If lunch has been abundant, a fruit is enough for a snack.

If, on the other hand, there is a long run ahead, carbohydrates are worth more. If you plan to go to the gym to increase muscle mass, you should also add a protein source to the snack.

Recuperation and nutrition

The condition and shape always evolves with the same mechanism: training causes a small recession in the body, and the body adjusts to it slightly so that it is easier to do the same performance at the next time.

So a good progress occurs during recovery, and the body needs nutrients to recover.

Especially when exercises are repeated frequently and are relatively hard, after exercise it is important to take care of the restoration.

Resting supports nutrition

Rest and nutrition are like the two sides of the coin that support the body in the execution. If you practice while tired and eat poorly, exercising is unlikely to seem very meaningful.

Protein for elderly people

Age does not significantly affect the exerciser’s diet. It is important for older people to take care of adequate protein intake and good overall nutrition. Malnutrition is a big risk for older people: it lowers performance, reduces movement and exposes to tumbles.

Do not eat your muscles

The condition can only develop in the best possible way through good nutrition. Exercising while hungry is not as effective, and it does not usually feel good either.

In poor nutrition, the body begins to consume muscle tissue as an energy source at the expense of fat. The risk of infections also increases.

A good nutritional state at the beginning of the exercise will enable you to perform effective exercises that consume a lot of energy and increase performance. When you eat and move, you develop.

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Recovery nutrition

  1. It's enough to have the recovering meal eaten within 1-1.5 hours after the end of the exercise.
  2. If a meal is delayed or exercises are very dense and life is active, you can take a small snack after the exercise.
  3. After an exercise, many people take protein, but in reality the returning snack would be good to have a high carbohydrate content.
  4. It is not always advisable to use a protein bar for recovery, but the recovery bar should have carbohydrates at least twice as much as the protein.
  5. The more grueling the workout, the higher the proportion of carbohydrates should be.
  6. In poor nutrition, the body begins to consume muscle tissue as an energy source at the expense of fat.

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