DIET AND EXERCISE


Exercise is an indispensable part of a healthy life. It is important for people who do sports to have adequate and balanced nutrition that will provide a daily balance of carbohydrates, protein, fat, and therefore vitamins, minerals, and water. In particular, planning and timing of meals are important.

Nutrition before exercise




The energy needed before exercise must be met. Starting sports with low blood sugar after prolonged fasting negatively affects performance during exercise. The main meal should be consumed usually 2-3 hours before starting the exercise. This meal; it should contain enough fluids, low fat, and low fiber (to facilitate gastric emptying and reduce digestive problems), high carbohydrates, and moderate protein. Low-glycemic index foods (such as whole grains) should be preferred as the type of carbohydrate that mixes slowly into the blood and keeps the blood sugar high for a long time. Blood sugar can be balanced with a snack that is not difficult to digest 1-1.5 hours before exercise.


Nutrition after exercise



Since the glycogen stores in the muscles can empty after 1.5-2 hours of exercise, and to replenish these stores, high carbohydrate foods should be consumed as soon as possible (within the first 2 hours) (complex carbohydrates). In addition, protein intake is important for the structure of muscle tissues. Adequate carbohydrate consumption is important for recovery (regeneration) immediately after exercise.

The time of carbohydrate consumed after exercise affects the rate of glycogen synthesis. Carbohydrate consumption (1-1.5 g / kg / in the first 2 hours) immediately after exercise provides higher glycogen storage than consumption after 2 hours.

Fluid Intake


Water constitutes 55-70% of body weight. Maintaining fluid balance during exercise is essential to exercise performance. Even mild dehydration (fluid loss in the body) negatively affects performance. Recommendations Regarding Fluid Consumption:

· We shouldn't expect to be thirsty for fluid consumption.