Nutrition

Support your body with the right foods, to maximize workout performance.

one of the most important rules of achieving a good fitness performance is to eat right.  A balanced diet will provide you with the amount of calories and nutrients needed for both your daily work and your sports routine. Improving workout performance is not just about choosing what you eat properly, you need to consume the right foods at the right times of the day.

The first meal of the day is very important. it has been revealed that regular breakfast reduces the risk of obesity, diabetes and heart disease. Starting your day with a healthy meal helps raise the blood sugar your body needs. A healthy breakfast is especially important on days when you're going to exercise. If you skip breakfast, it is possible to feel sluggish while exercising.

Of course, choosing the right breakfast meal is also very important. When you start the day, you should not turn to simple carbohydrates such as white bread that will not keep you full for a long time. Instead, a breakfast rich in fiber and protein will give you the energy you need to exercise.

Carbohydrates are the body's main source of energy. Scientific studies indicate that approximately 45 to 65 percent of your total daily calories should come from carbohydrates, especially if you are a regular exerciser. So what is the right type of carbohydrate to consume? These are complex carbohydrates found in whole grains, fruits, vegetables, and beans.

They also help you feel full for longer and keep your blood sugar levels stable.

Proteins Should Be Found in Both Snacks and Meals

Protein is essential for building and repairing muscles. So it helps you really see the benefits of your exercise. Various studies have revealed that adults should consume approximately 0.8 grams of protein per kilogram of body weight per day. But if you're exercising, he may need even more.

You can get protein from:

– Poultry such as chicken and turkey

– Red meats such as beef and lamb

– Fish such as salmon and tuna

– Dairy products such as milk and yogurt

– Legumes such as beans and lentils

- Egg

Consume Plenty of Fruits and Vegetables

Fruits and vegetables are rich sources of natural fiber, vitamins and minerals that your body needs to function properly. It is also low in calories and fat.

Nutritionists recommend aiming to fill half of your plate with fruits and vegetables at every meal. By choosing different colored fruits and vegetables, you are guaranteed to get all types of vitamins, minerals and antioxidants. You can keep dried fruits in your workout bag for snacking.

Unsaturated fats can help reduce edema and calorie intake. Fats are the main source of energy for exercise. Consuming healthy unsaturated fats will provide you with enough calories for exercise.

You can get healthy fats from foods like these:

- Hazelnut

– avocado

- Olive

– Oils such as olive oil

What Should You Eat Before and After Your Workout?

It's important to maintain the right balance of carbohydrates and protein before and after a workout. Pre-workout snacks containing carbohydrates and protein can make you feel more energetic.

You can keep the following snacks in your workout bag and in the fridge:

- Banana

– Strawberry, grape and orange

- Hazelnut

– Peanut Butter

Make Sure You're Getting Enough Calories!

If you're trying to lose weight, eating fewer calories may seem like a good idea. Yes, low calorie intake will result in weight loss, but you need to be mindful of your level when reducing your calorie intake. This type of weight loss diet should not make you feel tired. If you feel tired, it indicates that you are not getting the amount of calories you need for health and wellness. The amount of calories you need to take daily varies depending on your activity level, as well as many factors such as gender, age, metabolism. That's why you can consult an expert to find out how many calories you need to support your lifestyle and fitness goals.