Many people who are dedicating a portion of their time to do some physical activity and left their nutrition in the hands of strict diets to achieve stay fit “inside and outside” .
However, sometimes the results are not as expected, because despite being fulfilled to the letter the instructions, it appears that there is something “off base”.
Nutritionists who have worked hand in hand with Grupo Bimbo, explain that this is a very common situation, which in most cases is because people base their diets myths and restrictions; as it is cutting carbs to lose weight or eating too much protein to gain muscle.
“Food with bread can not miss meals because it helps maintain high performance in hours of exercise, look for those with less calories, 0% fat and no added sugar “, experts recommend
Seven ways to get every effort is reflected in a cute figure.:
1. Provide sufficient energy to the body
An active person should consume the right amount of food to meet their energy demands. If you play sports, and takes restrictive diets or eliminates foods without advice of a nutritionist, you run the risk of losing muscle mass, presenting chronic fatigue, and have difficulty adapting to training. Carbohydrates are the most important source of energy for a good athletic performance. Not getting enough could reach deplete energy, which causes the athlete gets tired faster and decrease your athletic performance. So in foods can not miss: low calorie bread, fat and sugar; rice; oats; amaranth; omelet; baked toast; pastes; biscuits; Pope; beans; beans and lentils.
2. Include vegetables and fruits daily
Eating daily 5 servings of fruits and vegetables provide a variety of minerals and vitamins like A, C and other antioxidants, essential for maintaining healthy body cells. They also provide enough fiber to improve digestion. Experts recommend citrus fruits; banana; kiwi; guava; pineapple; apple; peach; mango; melon; watermelon; papaya; prune; grapes; strawberry; blueberry; broccoli; asparagus; tomato; spinach, chard; paprika; onion and garlic.
3. Do not abuse the proteins
Protein is essential for the formation and renewal of muscles. Although very important, the amount of protein needed by practitioners of any sport are not as big as they need carbohydrates, even those who seek to increase their muscle mass. Protein sources should not occupy more than one third of the plate and may include: low-fat milk; soy milk; low fat yogurt; skinless chicken breast; pork tenderloin; lean beef; egg; salmon; tuna; shrimp; soy meat; beans; beans; lentils; nuts and other seeds.
4. Eating before training
If more than three hours between the last meal and workout, you should eat a cereal bar with liquid low-fat yogurt, vegetables with pasta or nuts, before exercising. If the sport is in the morning, you should eat breakfast before training, then be fasting can cause it to run faster energy reserves and decreases performance.
5 . Staying hydrated
It is recommended that active people consume in 3-4 liters of fluid a day, among which include juice, milk, coffee, tea, sports drinks, broth etc. For workouts hydration is mostly water before, during and after exercise.
6. Recuperate after exercises
It is important not to spend more than 1 hour to eat at the end of the workout, because the more time will pass slower recovery and muscles will not be ready for the next workout. Always load foods like fruit or cereal bars.
7. Supplements are not always necessary
An adequate and varied diet is able to meet the requirements of vitamins of a sportsman. Keep in mind that excessive intake of these minerals and increases athletic performance. Experts agree in recommending supplements only who has a deficiency, but this is rare.
How to eat before and after exercise?
Some foods that can be used to charge power before or after training are: bread with turkey and avocado; cooked oatmeal with fruit; low-fat yogurt with a granola bar or fruit; pasta with broccoli and mushrooms; chicken salad with potatoes; carrots and peas; or fruit salad with cottage cheese.
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