When and what to drink?
Muscle movement causes profuse sweating throughout the body. You need to drink 1.5 liters of water every day, and you must increase by half a liter to 1 liter of water per hour when exercising (1 liter if the temperature outside exceeds 25 degrees). Drink 1/4 liter of weakly mineralized water 15 minutes before you start exercising; add 1/8 liter of weakly mineralized water at least every 15 minutes during exercise, and if you are exercising vigorously, you need to add water mixed with juice (1/3 of juice, 2/3 water). Immediately after exercise, add carbon-containing soda, fruit or vegetable juice, and milk (1/4 liter to half a liter according to the length of exercise) in order to eliminate toxins from the body. During the day, you can drink mineral water rich in calcium and magnesium to supplement the body’s demand for mineral salts (muscle exercise increases the demand for mineral salts, and sweat volatilization also takes away some of the mineral salts in the body). Avoid drinking ice water as it can cause digestive problems.
Why are carbohydrates number one?
Sugar is the number one source of power for muscles…slow sugars (starches, bread, little butter cookies, etc.) are great for sugar storage (glucose storage) and are the only source of energy available to muscles at the start of an exercise. As the exercise continues, the glucose continues to be depleted until it is all used up. At this time, if the exercise intensity is not very high, the muscles will consume the fat stored in the body. However, the consumption of fast sugar (cereal nutrition bars, fruits, jams, etc.) during exercise can avoid muscle soreness and even hypoglycemia.
To start an exercise, eat at least the following foods:
One starchy main dish per day (macaroni, rice, potatoes) with rusks, bread, or other cereals per meal; 2 to 3 fruits per day. Replenish sweets and sweet drinks when exercising for extended periods of time.
What kind of diet should be adopted?
For those who participate in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive disturbances caused by physical activity. Likewise, avoid hard-to-digest foods like juicy dishes, fried foods, etc. Ideally, daily meals and snacks allow the body to replenish nutrients regularly and regularly.
Please have breakfast and snacks: dairy products, cereals, fruits, beverages. For lunch and dinner: Raw vegetables, bread, dairy, a fruit, at least one meal guaranteed to have meat or fish; if one meal guaranteed cooked vegetables, the other meal included starchy foods. Don’t hesitate to eat enough fruits and vegetables, because the antioxidants they contain (vitamins C and E, carotene, polyphenols, etc.) can neutralize free radicals, and excess free radicals can erode our body Different cells inside.
You exercise less than an hour: For less than an hour of physical activity, drink 150 to 300 ml of water every 15 minutes. Supplementing food during exercise is of no use if you can balance three or four meals a day. Don’t forget that if you swim, even immersed in water, you will still lose water.
Your exercise lasts one to three hours: For moderate exercise, it’s best to replenish your muscles with sugar to avoid hypoglycemia. Therefore, choose sweet drinks, fruit juices mixed with water, fragrant tea, drinks that can supplement sugar for sports, or just drink water, but prepare foods that can quickly absorb sugar: such as “jam” sandwich biscuits, spice honey Bread, dried fruit, cereal bars, jelly.
You exercise for more than three hours: If you exercise for more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare snacks that provide slow sugar: small butter cookies, almond cakes, sweet dairy products, Fresh fruit etc. The pre-workout meal should be easy to digest, like a ham or cheese sandwich without butter, or a salad with less oily tuna dressing.
