Do you want to eat more and better? Just play sports

Sport is the basis of a healthy lifestyle. And when a person is already exercising, he also wants to eat healthy. But even healthy food is not healthy if you do not eat it in the right amount and with the right nutritional value. If you play sports, you should be prepared to expend a lot more energy than if you don’t.

Sports play a big role in our lives. Thanks to sports, you will speed up your metabolism. People who move more, it is logical that they burn more, release endorphins, i.e. hormones of happiness, which improve their mood. Thanks to this, you will reduce the risk of certain diseases such as diabetes and the like.

How to get proper nutrition?

Proper nutrition is also closely related to sports. But it is not only a healthy diet, but also proper eating habits, not only before, during, but also after sports performance. Each of us should respect and observe certain rules of healthy eating in our diet. But what do we mean by that? Of course, each of us knows that it is not right to consume heavy meals, such as dumplings-vegetables-pork and the like, before and after a sports performance. However, if we replace these foods with healthy options, then our bodies will be much more efficient, as they won’t spend as much energy digesting heavy foods.

Eat 5 times a day

So, what should an athlete’s diet look like? Simply put, an athlete’s body needs regular nutrition at least 5 times a day. Forget about sweet and fatty food, the athlete’s diet should be rich in proteins and complex carbohydrates, on the contrary, with a low fat content. The amount of food generally depends on the individual’s daily energy consumption.

So where to get said proteins and carbohydrates? One of the best sources of protein is meat, preferably fish, poultry or rabbit, eggs, dairy products and legumes. Carbohydrates are hidden in rice, whole grains, fruits, vegetables and the like. As we have already mentioned, the diet should not contain too many fats, but you can’t do without them either. Replace unhealthy fats with healthy ones in the form of high-quality oils and nuts, especially pine nuts, pistachios, walnuts and others.

Why is protein the most important?

Proteins are especially important for supporting muscle mass growth, healthy bones and tendons, regeneration and fat burning. In the life of an athlete, proteins play an important role in the formation and regeneration of muscle mass. Athletes break down proteins many times faster, which cannot be prevented in any way. The recommended protein intake for athletes is 15-20 percent of daily calories. We can identify two groups of sports, namely strength sports (bodybuilders) and endurance sports (runners). In general, strength athletes should consume more protein than endurance athletes. Proteins are probably the most important after sports activities, because they accelerate regeneration and improve muscle adaptation to stress. If you were to consume more protein before or during sports activity, then your body will focus on burning them and you will be less efficient and without energy. Foods rich in protein include soy, cottage cheese, lentils, milk, cheese, eggs, tofu and chicken.

Pay attention to the drinking regime

Think about your drinking regime not only during training, but also during the day. Many of us underestimate its importance, but did you know that our body consists of three quarters of water, which must be constantly replenished? During physical performance, its consumption is much higher. It is generally recommended to drink 2-3 liters of liquid during the day, for a person who does sports, the liquid intake is slightly higher, i.e. 3-4 liters of liquid. The lack of water then manifests badly on our body in the form of ugly skin, formation of kidney stones, fatigue and the like.

The special supplement EVENING IN THE KITCHEN & LIFE is part of the print edition of PROSTĚOJOVSKÉ Večerník, which is published on Monday, April 4

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