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Food for sport
Participating sports
nutritionist Wendy Martinson advice about food and drink sports, and how it can be a good diet will help you get the best
results in physical fitness and sports .
Wendy Aloulumbaan
athletes and footballers British food and formal advises. Is a consulting sports
nutrition at the British Olympic
Association, and an expert feeding
registered working with the National Health
Service to serve as director of clinical nutrition .
Could I eat more food
when they do a lot of exercises?
If you exercise a lot of aerobic
exercise, every day will consume more energy than it would be if a little rehearsed or
never rehearse. So if you do not want to lose body
fat, you need to eat more food each day .
But you still need to make sure that you
have a diet Mtoazin.asa largest food rich in carbohydrates , such as amounts of
pasta made from full flour, rice, potatoes, porridge and breakfast cereals .
Learn more about a balanced diet Panel healthy food .
Is it better to eat a diet rich in starchy carbohydrate
or protein when the train?
Carbohydrates are the fuel that occupies
workout program .
There is a need for a moderate protein
Bugemat for the restoration and
growth of muscle, but
carbohydrates are the main type of energy
used during training .
Carbohydrates are the most important fuel
for muscles, and a major source of energy for the brain and central nervous
system .
Carbohydrates are
stored and glycogen in muscle and liver. These small stores, so take a regular intake of
carbohydrates is essential to keep
them full. As a result of glycogen stocks
decline in poor performance and increased risk of infection will appear .
Carbohydrates and
protein required ratios vary depending on the sport, so it 's best to seek advice from a qualified
professional for your personal needs .
Learn more about Starchy foods .
How I should Oaguet
my meals and basic Ojbati light when the exercise?
Once you eat a basic meal or snack,
allow the passage of a period of anhour to four hours
before they begin training. Your body needs time to digest. The amount of time on the amount of food that you have
addressed .
If a medium meal, take about
two hours before the start of training well. The meal must be rich in carbohydrates, low - fat, low to medium
protein. Will be large quantities of
protein or fat to slow the movement When a person is
eating eating through the abdomen, where it will make you feel insecureFood and
drink also plays an active role in the comfort of a good Altdreb.alrahh
to prevent falling energy levels in the middle of the week, and help in the growth and repair Man
must after the completion of training its own muscle building that is eating a carbohydrate - rich food or drink
within 30 minutes .
Do I need to drink
when training?
Drought occurs when the water level drops in
your body. It can dramatically affect the performance of the exercise. It 's important to start
any training period Mrtoya well. Do this by drinking water, liquid or diluted
fruit juice regularly during the day .
Any exercise takes
more than 30 minutes, drink a liquid when done.
Whenever sweated more, the more you need to drink .
Usually enough water
exercises for low density of up to 50 minutes. As for the high - intensity exercises
that last for more than 50 minutes, or low - density exercise that
lasts for hours, the sports drink would be useful .
Help carbohydrates in
sports drinks to maintain energy
levels and helps to keep you hydrated salt .
Learn more about Water and beverages .
Practicing my friend
to lose weight, but I'm supposed to sing to build muscle.
Should we vary our diets?
Yeah. To lose weight,
or more specifically body fat, It must be the amount of
solar energy through less than amount of energy you burn. You
will need to diet and training program for the occurrence of this .
There are basic steps that can be taken to
reduce the level of energy in your daily
diet. Reduced fat, which is the most concentrated
source ofenergy, and reduced alcohol. Eat less sugary
foods The amount of some of the
different Ahalhaat such as biscuits and chocolate drinks, eating regular but
small amounts of complex carbohydrate foods, such as bread, rice,
Pasta Almsnoaan full
of flour .
You must include
protein foods such as chicken, fish , red fat - free dairy products,
meat , low - fat , moderate amounts. Eat
plenty of fruits and vegetables. It is also important to control the size
quantities .
Learn more about
starting Weight
loss .
But to build muscle
you need to combine exercise Resistance (also called Train
strength) and a diet that includes enough
energy to enable your body to build muscle .
This energy must come in the form of carbohydrate - rich foods, but you
also need to be slightly more than of the protein is Mtaloah .
Eating a small amount of
protein and carbohydrates before and after resistance training period effective
method in particular. It can meet thelow - fat yogurt purpose .
Do you have to take
additional supplements when I play sports?
There are many different
dietary supplements on the market. Each based on
reliable research, others are not. Athletes need to think about food supplements with extreme caution. In the past, it was discovered that
some dietary supplements may be contaminated with banned substances .
First, make sure that
you have a healthy, balanced
diet that fits your sport. Consult a nutritionist or
registered dietitian who has experience in sports nutrition. This can evaluate
and advise special dietary supplements .
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