To achieve high sports performance, training alone will not be enough, both professional athletes and amateurs who regularly go to gyms know this. Along with regular physical activity, proper nutrition plays an important role in this matter. A complete, balanced diet allows you to replenish the energy reserves spent during training, maintain endurance and body health.
Make your diet varied and balanced
The balance between proteins, fats and carbohydrates is something that is definitely worth striving for. Each of the three components is very important and must be combined. For example, meat and dairy products are high in protein, vegetables, fruits, and grains are high in carbohydrates, and fish, oils, and nuts are high in fat. There is no one magic food with a high concentration of all nutrients. Therefore, if you eat only one type of food, for example, only vegetables, then even the most vitamin-rich and fiber-rich vegetable will not bring the desired benefits to the body.
Maintain a personalized approach to nutrition
Many mistakenly think that athletes constantly sit on debilitating diets and measure their portions in grams. This is a big misconception. But we do not urge you to overeat and not control yourself at all. The main thing we recommend to learn is to catch the moment of saturation in time. This way you won’t eat too much, but you won’t deprive yourself of the amount of food that will make you feel good. The same applies to the feeling of hunger – you should not ignore the signals of the body, and if he has a need for food, it must be satisfied. Everything should be within reason.
Monitor product quality
Food in the diet can be very diverse, and the number of calories per day is not the smallest, and there is nothing to worry about. Going in for sports, you spend a lot of energy, and you need to get it back so as not to bring yourself to exhaustion. But it’s one thing if you eat baked salmon for lunch, and quite another if sausage sandwiches become the basis of your meal. The number of calories can be almost the same, only the benefits of salmon are much more impressive. In addition to fish, high quality foods include vegetables, fruits, nuts, seeds and unrefined oils, dairy products, fresh meats and seafood. It is on these types of products that the main emphasis should be placed in nutrition.
Include more carbohydrates in your diet
To be energetic and stamina, eat more food rich in carbohydrates. For those who are actively involved in sports, complex or, as they are also called, slow carbohydrates bring the greatest benefit. They are absorbed gradually and help the body experience a minimum of stress during prolonged physical exertion. These carbohydrates are found in rice, whole grain bread, legumes, or sweet potatoes. If the training is short-term, simple carbohydrates will be an excellent option. They are absorbed fairly quickly and produce energy just as quickly. You will find simple carbohydrates in sugar, chocolate, fruits and honey.
Do not overdo sports nutrition
Proteins are the main building material for muscles. And foods high in protein are in the diet of almost every athlete. But there are people who unknowingly try to replenish the entire supply of protein with the help of protein sports nutrition. Experts recommend not to abuse this and replace only part of the daily protein intake with proteins. Try to use such products as an additional help, but make up the basis of nutrition from animal and vegetable proteins.
Drink plenty of water
Everyone knows this rule, but in fact it is neglected by many. With heavy physical exertion, the fluid is excreted from the body, and you need to regularly restore the water balance. In addition, water helps to digest proteins and carbohydrates, which form muscle mass. Therefore, no matter how you think that another mug of coffee will help you cheer up before and after training, first of all you need to pay attention to drinking water. And just before training in large quantities, it is better not to drink even water, so as not to experience discomfort.