Considering that active people who exercise regularly consume fewer calories than professional athletes, it is important that their nutrition is more controlled. Because the biggest mistake many people make is that they think "I burn it by doing sports anyway" and turn to more food. There are many examples of people gaining appetite and gaining weight after starting to exercise in this way. For this reason, portion control must be ensured.
If the person exercises to maintain muscle strength and body shape, he can eat normal calories. However, if the intention of exercising is also to burn fat/lose weight, a lower-calorie diet should be consumed. It is best to get advice from a dietitian to avoid causing an unhealthy situation.
One of the most common sports-nutrition mistakes is doing too much cardio exercise and consuming too little food (especially carbohydrates). In this way, if the body receives very limited energy, it will not resist and burn fat. The body's primary fuel is carbohydrates. Carbohydrates are used during sports/cardio exercise. If a person reduces carbohydrate intake too much (bread, pasta, rice, legumes, fruit, grain mixtures, etc.), unhealthy fat burning may occur. Ketone bodies may form and accumulate in the body, especially with very intense exercise. This is an unhealthy situation. The smell of acetone in the breath helps us understand.
One of the issues that individuals who do sports should pay most attention to is fluid consumption and mineral balance. Fluids and minerals work together in the body. Disrupting anyone's balance is very risky for body health. Especially individuals with blood pressure irregularities need to be more sensitive about this issue. Fluids and minerals lost through sweat must be regained. It will be beneficial to drink sips of water during exercise or drink mineral drinks such as milk or ayran afterwards. It is not necessary for people with normal exercise levels to consume sports drinks.
If the person's sports performance is not good, he/she should not exercise on a very empty stomach, because hypoglycemia (low sugar) problem may occur. Control blood sugar with snacks such as muesli mix, fruit or toast before exercise. role can be provided. It would be better to exercise at least 2 hours after eating the main meal. It is better to eat complex carbohydrates such as rice/pasta/bread/cereal mixtures instead of eating sugary foods/chocolate to give you energy before going to the gym.
It is very important for individuals to get enough protein required for exercise/sport. Otherwise, muscle destruction may occur. Especially those who follow a Vegan (only herbal) diet should be under constant expert supervision regarding both nutrition and sports.
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