In the minds of physically active or sedanter (physically very inactive) individuals, there is a constant “diet, sport” question. Dieting and sports alone can be effective in reducing weight; but both have advantages and disadvantages, but when applied together, the advantages and disadvantages are positively influenced and balanced. Dieticians talked about these advantages and disadvantages and how to adapt the sport to the diet.
Your nutrition and exercise status should always be a whole. It is really important to get correct and scientific answers from experts in this information pollution and to not lose your health with wrong practices.
Frequently asked questions about the nutrition, diet and exercise are increasing day by day with confusion and different answers everywhere. People who say that they cannot be weakened by doing sports give up physical activity, while those who play sports are putting their health seriously by wrong nutrition practices.
Do not mind weighing machines
Changes in the body occur when immobile individuals begin a regular exercise program. Exercise can increase muscle mass, increase blood volume, muscle glycogen deposits, and increase weight. Observe these metabolic changes for at least 1 month from the beginning of the exercise. So do not weigh in this process. Consult a specialist and decide by body composition analysis measurement. Do not give up by saying that I cannot lose weight with exercise!
Definitely do its before the sport
Your pre-sports diet should be easy to digest. Choose protein carbohydrates (oats, potatoes, brown rice, whole wheat pasta) as you consume less because protein and fat are slow to digest. Avoid high nutrients in the pulp content such as raw vegetables and fruits, dry legumes. Do not consume vegetables that can make gas, such as cabbage, cauliflower.
Set your sports hours to your meal times
Eat your main dish 2-3 hours before doing sports. Make a snack with a light carbohydrate source 1 hour before the spore. Spread 1-2-3 hours for about 300-500 ml of water and 250-300 ml for half an hour before. It is very important what you eat in the first hour after the sport. Consume a meal containing protein and carbohydrate sources for muscle tissue gain and energy needs. Eating nothing after the spore is not suitable for healthy muscle growth!
Muscle mass increase is not just with protein
It is recommended, especially for newborns, because it will increase the development of protein intake for the first 3-4 weeks. However, excessive protein consumption in the athletes does not cause extra muscle growth, this increase in muscle mass is due to the effect of training. Excess protein consumption increases the urine output to remove protein from the urine product, which is the product of the urine, resulting in more fluid loss in the body. In addition, the intake of excess protein leads to more fatigue of the liver and kidneys and also calcium excretion from the body…
Make sure your diet is unique to you and your sport
Individuals’ energy and nutritional requirements differ in terms of age, gender, and physical activity. Healthy eating; It is provided with the necessary energy and nutrient intake and adequate fluid intake. In general, it is suggested that individuals who exercise sports are fed with a rich diet on carbonhydrone; adequate intake of protein, vitamins and minerals, low energy from oil, and a low intake of healthy fats are recommended. The amount of fluid consumed must be greater than that of a normal individual to provide hydration. So make sure your diet and sports program is unique to you!
In addition to these, many environmental and genetic factors such as age, height, sex, psychological status, lifestyle, biochemical blood findings, chronic disease history of individuals can affect your gaining and losing weight.