It is very important for people who exercise, as for everyone else, to adequately meet their energy and nutritional needs. Exercise and nutrition are undoubtedly an inseparable duo in order to reach the ideal body weight and have the desired fat and muscle ratio.
In our body analysis measurements, we can see that sometimes the change in body composition is not at the desired level due to the mistakes made by people who do sports in their nutrition. For example; Those who pay attention to protein intake but neglect carbohydrates may, contrary to expectations, experience loss of muscle mass. Because glycogen stores in the muscles are used due to lack of carbohydrate intake. In order to avoid situations like this, some basic rules regarding nutrition should be followed while exercising. Although it varies depending on the content and intensity of the training and the body composition of the individuals, there are certain things to consider in nutrition while exercising.
- Nutrition Before and After Exercise
Before exercise. nutrition
The energy required before exercise must be met. Starting exercise with low blood sugar after a long-term fasting negatively affects performance during exercise.
The main meal should generally be consumed 2-4 hours before starting exercise. Feature of the meal; It contains sufficient liquid, low fat and low fiber (to facilitate gastric emptying and reduce gastrointestinal problems), high carbohydrates and moderate levels of protein. Low glycemic index foods that mix slowly into the blood and keep blood sugar high for a long time (apples, peaches, whole grain products, etc.) should be preferred as carbohydrate types.
30-60 minutes before exercise. Blood sugar can be balanced with a snack that is not too difficult to digest and has a small amount.
Foods that can be consumed before exercise (2-4 hours before):
For breakfast;
• Whole grain bread and cheddar cheese spread with honey
• Cheese toast + apple juice
• Low-fat milk Breakfast cereal prepared with fruit and fruit
• Cheese omelet, bread, tomato (peeled)
As a main meal:
• Sandwich prepared with chicken/tuna/cheese, tomato-cucumber-lettuce, fruit juice/compote
• Minced meat/cheese/tuna pasta
• Grilled chicken/steak, rice pilaf, steamed vegetables (except gas-forming ones - such as broccoli, brussels sprouts), buttermilk
30–60 minutes before Things you can consume as a snack:
• Fresh seasonal fruits (apple, peach, banana…) + probiotic yoghurt
• Dried fruits (apricots, plums, grapes…) + hazelnuts, almonds
• Sports drinks
• Freshly squeezed or 100% fruit juices, lemonade + whole wheat grissini
• Low-fat fruit yoghurt or milk
• Bars with puffed rice and muesli
• Low-fat cake + milk
- Nutrition after exercise
Glycogen stores in the muscles can be depleted after 1.5-2 hours of exercise, and the most effective way to replace these stores is as soon as possible after exercise (within the first 2 hours). Consuming high carbohydrate foods. In addition, protein intake is also important for the structuring of muscle tissues. It is recommended that people consume food containing 1 g carbohydrate and 0.5 g protein per weight in the first 30 minutes after exercise, and consume a meal containing more carbohydrates within the first 2 hours. Average at least 50 g. carbohydrates and 20 g. A meal containing as much protein is sufficient for the recovery process.
Immediately after exercise, consuming adequate carbohydrates is important for recovery (regeneration). The time of carbohydrate consumed after exercise affects the rate of glycogen synthesis. Consuming carbohydrates immediately after exercise (1-1.5 g/kg/in the first 2 hours) ensures having a higher glycogen store than starting consumption after 2 hours. The highest glycogen synthesis after exercise; It has been determined that those who start consuming immediately after exercise, which causes glycogen discharge, and consume 0.4 g carbohydrates/kg every 15 minutes.
Sample menus after exercise:
• Chicken or Cheese Sandwich + Ayran
• Grilled meatballs / medium-sized steak + Pasta +Yogurt
• Breakfast cereal with milk , walnuts and banana
• Boiled chicken + Low-fat rice pilaf
• Tuna salad + Bread
• When you don't have time, protein bars until meal time, You can benefit from a portion of seasonal fruit along with kefir or milk.
Fluid Intake
55-70% of body weight consists of water. Maintaining fluid balance during exercise is crucial for optimal exercise performance. Even mild dehydration (loss of fluid in the body) negatively affects performance.
Recommendations for Fluid Consumption
* Do not wait until you are thirsty to consume fluid.
* Plenty of fluid should be consumed within 24 hours before exercise.
* Consuming 400-600 ml of fluid 2-3 hours before exercise provides the person with optimal fluid balance before exercise and also helps excrete excess fluid through urine. It allows the necessary time.
* Increase your fluid consumption, especially in hot and humid weather.
* Balance the fluid balance in the body by consuming 150-350 ml of fluid at 15-20 minute intervals at the beginning and after exercise. It is protected.
* Sports drinks are recommended for some athletes because they provide small amounts of carbohydrates and minerals lost through sweat during exercise. It is appropriate to use sports drinks especially in competitions and training sessions lasting 1 hour or more. It is recommended that sports drinks used during exercise contain 4-8% carbohydrates.
An information: Ginger for Muscle Pain!
Painkiller if your training ends with aches and pains. Instead of taking a medicine, you can benefit from the natural power of ginger. According to a study published in the 'Journal of Pain' in 2010, ginger, which is a powerful anti-infection, reduces pain after exercise. It is also good for stiffness and swelling. You can try fresh ginger with carrot and apple juice or hot water.
Stir 1/3 teaspoon of powdered ginger or minced fresh ginger into a cup of hot water. If you wish, add 1 teaspoon of honey. Let it cool and then consume it. You can also use powdered ginger in cakes and cookies, lemonade and some dishes.
Read: 0
