Practicing a physical activity is good for your well-being, especially when you do it regularly. But have you ever wondered what and how much you should eat if you are exercising? Well, today is your lucky day: here are some facts that you might not know about nutrition and exercise.
1. WATER IS LIFE
The most basic of all: drink water. Since 90% of our body is made up of water, it is important that we are well hydrated at all times, but especially when we exercise.Did you know that drinking enough water reduces the chances of cramps and sprains? This is because it keeps the muscles and joints lubricated, and improves the strength of the ligaments; In addition, it helps eliminate toxins and waste from the body.
In order not to become dehydrated when you exercise, you should drink approximately half a liter of water for every hour of exercise you have done. And if the physical activity exceeds an hour and a half, it is advisable to drink drinks with electrolytes to recover the lost.
2. CARBOHYDRATES ARE NOT THE ENEMY
Many trainers recommend low carb diets, but these can actually
hurt you a lot. Since carbohydrates are the main source of energy in our body, if we do high-performance physical activities and do not eat carbohydrates, we will feel very bad because our brain will function poorly. Fruits, granola bars and cereals and whole-grain breads are healthy if we consume them in adequate doses.
3. NOT ALL GREASES FAT
Some fats are good. For example, there are certain vitamins that use fats as transport to fulfill their function. Others help make hormones. The thing is not to stop eating fat when we exercise, but to choose the right ones.
The good ones
Olive oil
Vegetable oils
Avocado
Walnuts
Almonds
Peanuts
Peanut butter
4. BEWARE OF PROTEINS
Proteins are great, and they are necessary to repair tissues. But you don't want to consume too many. Unlike fats, proteins are not stored or left in your hips or your liver. This means that when you eat more protein than you need, your kidneys have to work harder to discard surpluses. And that is not bad, unless it happens very often. If you have a very high protein diet for a very long time, you can suffer from kidney and liver damage, kidney stones, bone decalcification, and other health problems.
5. BALANCE FIRST
The best way to take care of your diet when you exercise has nothing new: you have to balance what you eat and make sure you include the necessary nutrients in your meals. However, here are a few tips that can be useful if you do sports or simply like to do physical activities frequently:
Eat 5 times a day. In addition to your three main meals, include a couple of snacks.
Before exercising, eat an integral fruit or bar. That will give you the energy you need for good performance. But don't abuse, one is enough.
After exercising, eat a protein-rich food that helps your muscles regain their strength. The best are tuna, fish, chicken and fresh cheeses.
If you do more than an hour and a half of exercise a day, your nutritional requirements are different. It is important that you look for a nutritionist to advise you on the diet you should follow.
Now that you know it, put it into practice. Get active and eat healthy, your body will thank you.
Do not forget to share this information with whoever you want through your social networks.
