Nutrition and athletic performance

Nutrition can help improve athletic performance. An active lifestyle and exercise routine, along with a good diet, is the best way to stay healthy.

Eating a good diet can help provide the energy you need to finish a race or just enjoy a sport or recreational activity. You are more likely to tire and underperform during sports when you don’t get enough:

  • calories
  • carbohydrates
  • liquids
  • Iron, vitamins and other minerals
  • Protein
  • recommendations

The ideal diet for an athlete is not much different from the suggested diet for any healthy person.

However, the amount of each food group you need will depend on:

  • The type of sport.
  • The amount of training.

The time you spend in the activity or exercise.

People tend to overestimate the number of calories they burn during exercise so it is important to avoid taking in more energy than you expend while exercising.

To help you perform better, avoid exercising on an empty stomach. Every person is different, so you will need to learn:

  • How long to wait after 먹튀검증 to exercise.
  • How much is the right amount of food for you.


Carbohydrates are needed to provide energy during exercise. They are mostly stored in the muscles and liver.

Complex carbohydrates are found in foods such as pasta, bagels, whole-grain bread, and rice. These foods provide energy, fiber , vitamins, minerals, and are low in fat.

Simple sugars , like those found in soft drinks, jams, jellies, and candy, provide a lot of calories, but they don’t supply any vitamins, minerals, or other nutrients.

What matters most is the total amount of carbohydrates you consume each day. A little over half of the calories should come from these.

You need to consume carbohydrates before exercising if you are going to exercise for more than an hour. You could have a glass of fruit juice, a cup (245 g) of yogurt, or an English muffin with jelly. Limit the amount of fat you eat in the hour before the athletic event.

If you are going to do more than an hour of intense aerobic exercise, you also need to consume carbohydrates during exercise. You can satisfy this need by consuming:

5 to 10 ounces (about 150 to 300 ml) of a sports drink every 15 to 20 minutes

Two to three bunches of pretzels

One-half to two-thirds cup (40 to 55 grams) low-fat granola

After exercise, you need to consume carbohydrates to increase the storage reserve in the muscles, in case you are exercising intensely.

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