Every person should strive to follow a healthy, balanced diet, regardless of activity level, after all, food provides us with all the necessary nutrients.
The following advice is relevant for those engaged in physical exercise at least once a day.
Do I need to eat more if I train a lot?
If you train once a day or more often, spending more energy than inactive people, so there is more for you to be a natural way to maintain your weight.
However, the diet should be literate. To increase the amount of energy for your workouts, you should eat more carbohydrate-rich foods, such as bread, cereals, rice, pasta and potatoes.
Choose whole grains and eat the potatoes “in uniform”. Include in the diet sources of essential fats such as oily fish, nuts and seeds and protein-rich foods to repair and build muscle.
To determine finally, focus on the chart of healthy foods “eatwell plate”.
What food is more useful when you workout: high protein or starchy carbs?
You will need more carbohydrates and protein, if you exercise regularly, carbohydrates, including bread, pasta, rice, potatoes and cereals — these are the “fuel” for the growth and functioning of muscles and an important source of energy for brain and Central nervous system.
Carbohydrates are stored in our body in the form of glycogen in muscles and liver. These stocks are small and regular intake of carbohydrates is necessary to keep their number stable.
Low levels of glycogen can lead to reduced performance and increase the risk of injury.
However, for some sports, where the importance weight and the athletes are in a certain weight category (such as Boxing), or where the value has the endurance (e.g. running long distances), for short periods of athletes recommended diets to reduce glycogen content.
However, such diets must be planned carefully due to the potential risks.
Most people get enough protein from a healthy, varied diet, e.g. meat, fish, eggs and dairy products.
Athletes need proteins in large quantities and on a regular basis (throughout the day) for growth and repair of muscles.
The proportions of carbohydrates and proteins can be different, depending on the sport, it is better to consult a qualified professional for individual requirements.