How Can We Increase Our Performance in Sports?
The essence of weight gain and loss is not only how much food you eat, but also what you eat and when you consume it.
For example, carbohydrates …
Quickly digested foods such as bread, rice, pasta, pastries and sugar quickly increase the sugar level in the blood. This signals your body to stop burning fat and accumulate these fats.
At the same time, it forces your body to use sugar instead of fat for energy. In contrast, foods containing slowly digested carbohydrates, such as fruits and vegetables, allow your body to continue burning fat while keeping blood sugar levels at a normal level.
A large plate of fruit with a high sugar content. Even though a cookie contains the same amount of calories, the effects these two types of foods will have on your body's ability to burn fat are quite different.
But carbohydrates that are high in sugar do not always have a bad effect. In fact, choosing these types of foods from time to time can be one of the smartest moves you can make. But the secret of this job is to get the timing right...
THE STAGE AFTER WAKE-UP
According to a study conducted on approximately 3000 people at Harvard University, people who eat breakfast every morning, They are 44% less likely to be overweight in the future, and 41% less likely to have diabetes.
How to Eat
Fill your plate with foods containing protein, slowly digesting carbohydrates and healthy fats. Protein prevents muscle loss and provides the substances needed for new muscle formation. Slowly digested carbohydrates fill energy stores without increasing your blood sugar, while healthy fats signal your body to burn the fat that has already accumulated.
EVERY THREE HOURS AFTER BREAKFAST
Leaving 4-5 hours between meals causes your blood sugar to drop. Thus, you become tired and more tense. But another point that should not be forgotten is that blood sugar levels are low or high. e is that it may cause problems. To counter this situation, your body accumulates the hormone cortisol, which normalizes blood sugar levels. The sad part is that cortisol is the stress hormone and your body turns muscle proteins into sugar to regulate blood sugar levels. This causes the muscles you have worked to be wasted. The thing to do to eliminate this problem is to increase the frequency of eating. Because eating at more frequent intervals is effective in regulating your blood sugar level. In this way, your muscles will not be used as an energy source and will not burn out. An experiment conducted by South African researchers also supports this thesis. According to the research in question, the amount of calories consumed by athletes who keep frequent eating intervals is 27% less than others.
How to eat
Do not leave out protein-containing foods from your table, such as for breakfast. On the side, choose foods containing healthy fats or slow-digesting carbohydrates (brown bread made from whole wheat, whole wheat pasta and rice). Of course, the most important ingredient here is protein. Because while 30% of the calories in protein are burned during digestion, 8% of the calories in carbohydrates and 2% of the calories in fats are burned. Snacks, lunch or even dinner can be included in this time period, depending on the day.
AFTER EXERCISE
After exercise, consume quickly digested carbohydrates instead of slowly digested carbohydrates. It will be more efficient to choose. This is because an intense workout schedule will change the order of things your body prioritizes. As the sugar mixes with the blood, it will go towards your muscles and be stored for later use instead of being used as fuel. This whole process will increase the speed of your body's fat burning process for energy production.
How to eat
Combine foods with high protein content with foods that are quickly digested. . Do this at two different times.
AS ONCE YOU FINISH THE SPORT
Sport It would be a good idea to consume a drink containing whey protein immediately afterwards. Since whey protein reaches maximum concentration in the blood within 45 minutes, it will meet the urgent protein needs of your muscles.
TWO HOURS AFTER THE EXERCISE
During this time, solid foods should be preferred. . You may think of this as the ideal time to eat pasta or meatballs. You can even add carbohydrate foods that are digested quickly and slowly.
- If you do sports in the morning, you should drink your post-exercise drink before you start exercising.
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