The lack of knowledge about nutrition of people applying to gyms may cause them not to achieve the weight loss they want, but also to negatively affect their performance while doing sports. For this reason, even if you are doing amateur sports, you should definitely create your nutrition model and obtain information about the foods you should consume daily and their amounts.
Should high protein be taken?
While doing sports. In order to support fat burning, you should choose the appropriate amount of fat, carbohydrates and protein. Removing fat from your diet, trying not to consume carbohydrates, and choosing protein in very high amounts would not be the right approach. The fact that your protein needs increase while exercising does not require everyone to consume the same amount of protein. Be sure to include skinless chicken, milk, skinless turkey meat, fish and eggs in your diet. These foods are the best sources of protein. If you do not consume meat, you can choose chickpeas, beans, lentils, tofu, quinoa, nuts and seeds, milk, yoghurt and eggs instead.
Eat a low-fat diet!
It's a mistake to completely eliminate fat from your diet. Make sure to include fat in your diet so that some vitamins can be used in the body. It is necessary and sufficient to change the type of oil you consume. You can choose oily seeds such as olive oil, avocado, almonds and walnuts.
The right amount of carbohydrates is essential!
Including enough carbohydrates in your diet will protect your muscle tissues and fat. It allows you to burn. Choose a main meal containing carbohydrates and protein approximately 2-2.5 hours before exercise. Appropriate amount of carbohydrate intake is of great importance for muscle repair after exercise. Otherwise, your tissues will be destroyed after exercise. Choose carbohydrates from foods and food groups such as whole grain products, fresh fruit, dried fruit, oats and buckwheat.
A must have when doing sports!
Sports One of the important factors you should pay attention to while doing this is to replace the water lost by the body. Your fluid needs may vary depending on exercise conditions and your sweating rate. It may not be possible to completely replace the fluid you lose, but you can minimize excessive fluid loss by drinking water regularly after exercise. You can come. The simplest way is to discuss before and after exercise. Consume 1-2 glasses of water for every pound you lose. You must meet your fluid needs before exercising. Avoid fluid overloads. Pale yellow urine is an indicator that you have consumed the appropriate amount of water.
Do not forget that 70% nutrition and 30% exercise contribute to the desired results while doing sports.
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