What is the diet for physical activity? - SOVETPLUS .COM | Корисні поради для дому

Зміст

1 How to prepare a dish for physical activity?
2 Rice, oatmeal, pasta with physical activity
3 Vegetables for physical activity
4 Dairy products for physical activity
- 4.1 Bananas and nuts for physical activity

The fashion for movement continues. Regular physical activity protects against excess weight, strengthens the heart and circulatory system, improves immunity, and improves memory and concentration. However, it is not enough to get on a bike or start running. For exercise to be healthy and muscles not to ache, you need an appropriate menu.

How to prepare a dish for physical activity?

Як скласти блюдо при фізичної активності? — How to prepare a dish for physical activity?

You should eat 4-5 small meals a day. It is a good idea to prepare a carbohydrate meal two hours before your workout (like tuna and rice salad), and eat a banana an hour before your workout.

You need to drink up to 2 liters of liquid per day. This can be mineral water, vegetable and fruit juices, or isotonic drinks. They replenish the fluid, sodium and potassium deficiencies that we lose through sweat during exercise. That is not all. Check out the kitchen for muscle-enhancing foods.

Rice, oatmeal, pasta with physical activity

Дієта при фізичної активності: Рис, каша, макарони — Rice, oatmeal, pasta with physical activity

When you run or cycle, almost all of your muscles work. The best sources of energy for muscles are: bread, cereals, rice and pasta (these should be on your plate daily). They contain starch, which slowly raises blood glucose levels. This provides the muscles with a constant dose of energy, even for several hours.

Vegetables for physical activity

If you lead an active lifestyle, colorful vegetables and fruits should not be missing from your menu. Eat 4–5 servings a day (one serving – one cup) because they are high in potassium (prevents muscle cramps) and antioxidants. They, in turn, “sweep away” from the body harmful free radicals that arise during physical exertion.

Bright vegetables can replace vegetable juices.

Remember that steamed vegetables lose fewer ingredients than those cooked in water.

Dairy products for physical activity

To keep the muscles healthy, you also need to enrich the menu with dairy products; eggs, lean meat, fish and legumes (eat them at least 2–3 times a day). It is a high nutritional protein source. It contains a set of amino acids, also called exogenous, which the body cannot produce on its own and must provide them with nutrition.

Bananas and nuts for physical activity

Банани та горіхи при фізичній активності — Bananas and nuts for physical activity

When you are exercising intensely, it is a good idea to have healthy snacks on hand (instead of bars and chips). Crack at least a handful of nuts a day; eat 2–3 cubes of dark chocolate or 1–2 bananas a day. It is a rich source of magnesium, which is involved in the conversion of proteins, fats and carbohydrates in the body, which in turn allows you to provide the right dose of energy for your muscles to work.