Healthy Food For Your Sport Routine


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Benefits of exercise

There are many good health benefits to exercising, adding half an hour of intense physical activity will help avoid many serious diseases, including heart disease, diabetes, depression and many cancers, especially colon cancer and breast cancer, and regular exercise may help sleep. Better, reduce stress, and control weight, in addition to the effect of exercise on mood, the benefits of exercising all kinds, whether it is aerobic exercises, balance, strength or flexibility are summarized in the following points:

Reducing the chances of developing heart disease, and reducing the risk of death from heart disease for those afflicted with it.

  • Reducing the risk of developing high blood pressure diseases and diabetes.
  • Reducing the risk of colon cancer and other types of cancer.
  • Improving mood and mental performance.
  • Maintain bone strength and joint health.
  • Maintain a healthy weight.
  • Maintaining independence and self-reliance as you age in later years.

Healthy nutrition and sports

When you exercise regularly while adhering to a balanced diet, this leads to changes in mood and energy levels, and the most important thing is that when you commit to eating well and regular exercise, it improves health and prolongs life, and by sticking to snacks throughout the day, the The level of blood sugar and enhances energy levels and with exercise, the secretion of the hormone serotonin is stimulated, which is a natural enhancer and booster for mood, and eating a healthy diet low in calories such as vegetables, fruits and low-fat meats with exercise leads to burning calories and increasing the ability to control weight, There are also healthy drinks to be consumed by athletes, such as milk, which is rich in nutrients. The benefits of consuming milk after and before exercise are numerous. To reduce the chances of disease, exercise alone is not sufficient. Rather, a good and healthy diet must be maintained.

Allowed food before sports

The permissible food and the best food that can be eaten before a workout depends on the type of exercise and the goal to be achieved, for example protein foods, along with resistance exercises, can help build muscle, and to choose the appropriate and best meal before exercise, balance must be taken into account in the meal so that it contains all The food groups that provide the body with energy are protein, carbohydrates and fats. Here is the importance of each before exercise and the best options available for each group:

Protein

Protein increases the amount of muscle gained when practicing resistance sport, intense resistance exercises may damage the muscles, but by consuming protein, the number of amino acids in the body increases, which reduces and limits the damage, increases muscle protein synthesis and stimulates growth, from foods rich in protein fish such as salmon and tuna Chicken, nuts, legumes, lentils, eggs, and soy.

Carbohydrates

Carbohydrates are a main source of energy. Eating a specific amount of carbohydrates before exercise will provide the body with the energy needed to do it, and eating carbohydrates before exercise is suitable for those who practice cardio and resistance exercises among other sports, and to increase energy before exercise, it is recommended to eat complex carbohydrates such as oats, sweet potatoes, Lentils, brown rice, and broccoli, 2-3 hours before exercise, and a source of simple carbohydrates such as chocolate and candy 30-60 minutes before exercise.

Fats

Fats are also one of the main sources of energy. It is not usually recommended to eat meals rich in fats before exercising, because fats are digested by the body more slowly than carbohydrates, and when consumed before exercise, this means that the body may not be able to digest and absorb them before exercise, and therefore it is recommended to eat Carbohydrates and proteins before exercise, and a source of unsaturated fats such as avocados can be added to get a balanced diet.

Allowed food after sports

When practicing sports a lot of efforts are made, and athletes usually want to achieve the desired goals and reach the best performance they can provide, and athletes usually give importance to the pre-workout meal more than the post-workout meal, but consuming the correct and appropriate nutrients after exercise is no less important than What is eaten before exercise. Easily digestible and fast-absorbing foods such as milk are chosen. It is one of the benefits of consuming milk after exercise, and the best beneficial and permissible foods after exercise are:

Protein

Exercise leads to the breakdown and breakdown of muscle protein, and it depends on the type of exercise, and therefore protein must be consumed after exercise to supply the body with the amino acids it needs to repair and rebuild these proteins, and it also provides the basic building block required to build new muscle tissue, from proteins that can be eaten Powder, fish, eggs, tuna, chicken, cheese and yogurt.

Carbohydrates

The glycogen stored in the body is used during exercise, and the accelerator of use depends on the sport that is practiced and eating carbohydrates after exercise helps to replenish glycogen and raise insulin that stimulates its synthesis, as it can eat green vegetables, potatoes, quinoa, rice, sweet potatoes, and fruits such as kiwi, berries, pineapple, bananas, oats and rice And milk, what are its benefits, and what are the benefits of consuming milk after exercise.

Fats

There is a belief that eating fats after exercise may slow the digestion process and prevent the absorption of nutrients, while fats may slow down the digestion process for a post-exercise meal but it does not diminish its benefits, it is better to specify a specific amount of fat to eat in a meal after exercise. Fats in general do not affect the healing process of muscles and the manufacture of glycogen after exercise, so you can eat nuts, avocados, and nut butter.


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