When people start exercising, they forget the main thing – in addition to training, they need to eat right. After all, the results in sports depend on what you eat. This article will talk about proper nutrition (dietary rules) when practicing sports.
Five rules of nutrition for sports activities
- Calculate your caloric intake correctly. When you are active, you need to consume more calories than a normal person. After all, calories are lost due to the acceleration of metabolism caused by physical activity. So experiment with the amount of food and find the golden mean, in which you eat in moderation, and you will have enough energy.
- Eat smaller meals. At 1-2 meals you will not be able to consume the entire daily diet without harming the gastrointestinal tract. In order not to overload the digestive system, divide your meals into small portions. So eat 6-8 times a day, if possible, you can, eat up to 10 times.
- eat more protein. Protein is the builder of new structures in the human body. You should consume more protein during active physical exertion. Eat 1.5-2 grams of protein per kilogram of body weight per day. Foods that contain protein are meat, eggs, milk, and fish.
- Eat carbohydrates. You need energy to function actively. Carbohydrates are an ideal source of energy. But you should remember that there are healthy and unhealthy carbs. You should give preference to healthy carbohydrates, which are found in buckwheat, rice, oatmeal, and pearl barley. For this reason, completely exclude harmful carbohydrates, such as, sweets, flour, smoked.
- drink water. […] During physical work, a person loses up to 500 milliliters of fluid per hour. This loss should be compensated by drinking water. First of all, drink at least 1.5 to 2 liters of water per day to feel well and set new records.
