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When undertaking physical activity, healthy eating is crucial to achieving the intended results. Each training is associated with additional portions of energy that should be provided to the body to cover the increased caloric demand.
What is worth remembering when taking up physical activity?
Drinking water
The body’s demand for water is on average 30 ml / kg of body weight and increases with physical exertion, to the value of 50 ml / kg (medium effort) and up to 150 ml / kg (intensive training). When there is a feeling of thirst, it is a symptom of dehydration, as a consequence of which its efficiency decreases by about 20 – 45%. When the effort does not exceed 1 hour, it is enough to satisfy your thirst with still mineral water, while during intensive training, lasting more than 1,5 hours, you should use an isotonic fluid that will cover electrolyte losses resulting from sweating.
Appropriate diet selection
In order for the training to bring the intended results, you should ask yourself what goal do you want to achieve? When we train recreationally – it is enough to introduce the principles of healthy eating for the results to be satisfactory. In sport that is practiced “seriously”, the diet, along with training, is a key factor in achieving the intended results. Thanks to proper nutrition and supplementation, you can increase the body’s efficiency by as much as 80%.
In endurance sports (e.g. running), the diet should be based on complex carbohydrates. The glucose they contain is released slowly, so there is enough energy to run a marathon. During the run, you should also consume easily digestible simple carbohydrates, the energy of which is used directly during training.
Contrary to popular belief, protein should not “dominate” in the diet of athletes practicing strength sports, because too much of it leads to disturbed electrolyte balance in the body. Acidic blood becomes thick and does not reach the muscle capillaries, which can cause hypoxia. In the case of strength sports, it is recommended to slightly increase the protein intake in relation to the physiological norm, but it should not exceed 1,5 g / kg body weight.
Food products recommended for active people:
* Cereal products: wholemeal bread, pasta and wholemeal rice, groats, cereals incl. oat, rye;
* Lean meat: poultry, hare and rabbit meat, beef;
* Lean dairy products and eggs;
* Vegetables and fruits;
* Drinks: water, vegetable juices;
* The fish.
Items not recommended:
* Alcohol (dehydrates);
* Carbonated and sweetened drinks (including fruit juices);
* Fatty and fried foods, e.g. French fries;
* Difficult to digest dishes (e.g. bigos);
* Processed foods such as fastfood;
* Calorie additives: mayonnaise, sauces;
The key meals for achieving good results in sports are the pre- and post-workout meal.
Pre-training meal it should contain carbohydrates (energy source), as well as protein. Its purpose is primarily to reduce the breakdown of muscle proteins, reduce the consumption of glycogen stores and reduce post-training cortisol levels.
Post-training meal in turn, it should replenish glycogen losses, as well as reserves after the breakdown of muscle fibers. It is best to consume it within 0,5 – 1 hour after exercise, during the so-called metabolic window. The bioavailability of nutrients is then up to 200% higher than usual. A post-workout meal minimizes pain and fatigue, reduces the breakdown of muscle proteins, replenishes lost glycogen stores and increases overall muscle protein synthesis.
Supplementation in sport
A healthy, properly balanced diet covers the body’s total nutrient requirements. However, running it may be difficult for people leading an intense lifestyle. In such situations, supplementation in the form of nutrients becomes a necessity, especially in those who want to achieve sports results.
Apart from temporary reasons, there is one more reason why you should consider supplementation. If we buy preparations from a reliable source, they are in the form of easily absorbed concentrates that do not burden the digestive system before and after training.
Text: Author Aneta Kubka, nutritionist from Naturhouse Bronowice