Correct Eating Habits

Sports and Exercise is the best indicator of a healthy life. However, a balanced
diet is necessary in order to lose weight in a healthy way, increase the muscle mass and maximize the performance of the athlete.
you can stay between the dilemma about the nutritional habits applied. and it is important to provide a balanced diet. While maintaining this balance, the golden rules should not be abandoned.

1) For the continuity of health and performance, adequate consumption of energy and nutrients
should be ensured.
2)Branch specific, body Percentage of fat and lean mass should be maintained.
3)A nutrition program that provides optimal recovery and fluid balance after training
should be prepared. Smith JW, Holmes ME's
study on performance and nutrition, conducted in September 2015 in Journal Sports Medicine, supported that
performance was significantly improved when "healthy eating habits
regular exercise".< br />
The Importance of Carbohydrates in Sports Nutrition

The place of carbohydrate in the nutrition of athletes whose glycogen stores are depleted after a long-term exercise cannot be discussed. discharge
causes a feeling of extreme fatigue with the phrase "hit the wall". The way to prevent this is to provide CHO up to 60%-65% of the total energy. The more protein I consume, the more
muscle I will have" phenomenon. Contrary to what is known, it has been supported by recent studies that excessive protein intake causes an increase in body fat instead of weakening. This
is why it is balanced by taking complex carbohydrates. We must emphasize the importance of nutrition. In this
sense, when we say complex carbohydrates, the first thing that comes to mind for the athlete is pasta. The sugar in it mixes with the blood slowly
. The pancreas does not need to be overworked and tired, it releases insulin slowly. Blood
sugar also remains stable. For this reason, you do not feel hungry immediately and your energy does not decrease quickly. This type of
energy coming from carbohydrates is stored in the muscles and released into the blood when needed.
ensures that our blood sugar and energy remain constant.

• Adequate fluid intake, low fat and fiber consumption should be done (to facilitate gastric emptying
  and reduce gastrointestinal problems),
• High-Carbohydrate foods should be consumed
• Moderate Protein intake should be done
• They should continue with the foods they are used to,
• Since protein and fats are digested slowly, they should be consumed less, fat-free ones should be preferred, and complex carbohydrates such as pasta should be preferred.

Before a sports competition or competition, as a meal example, noodle soup, boiled
chicken, compote, pasta, yogurt, whole wheat bread and banana can be preferred.
For proper nutrition, it is important to prefer high quality foods with high nutritional value.
For example, a good quality dry pasta should have a golden color when it is broken, it should produce a dry and
clear sound. When the pasta is viewed homogeneously in the face of light, it should be black and white
points, no air bubbles.
Being flexible and durable during cooking, it prevents the starch from getting out of the pasta
and prevents its stickiness.

Vitamins and Minerals Overview

Electroids, calcium,
iron lost by sweat during exercise in people who do sports and exercise are the minerals that should be considered the most.
Hemolysis due to exercise and increased sweating increase the need for iron.
causes. Inadequate iron intake, muscle findings and performance impairment are observed. 1300 mg Calcium need must be met.

VITAMINS; They are organic elements that differ from other nutrients, have high biological activity and are essential for normal growth, survival and protection of the human organism.

Vitamins in the body in general; p>

• They play an important role in the formation of energy,
• The normal functioning of the nervous and digestive system,
• Muscle contractions.