Of course, one of the most effective ways to have a healthy body and mind is to exercise regularly. Today, due to the better understanding of this importance, many people include exercise in their lives in some way. Since sports and nutrition are in a close relationship, it is necessary to support this with a balanced nutrition program. Along with sports, your body needs more some nutrients and some nutrients must be consumed in order to get maximum efficiency from sports.
Do not forget that regular exercise and a healthy diet are extremely important and necessary for maintaining ideal weight
Turn to healthy carbohydrates for energy
Carbs act as an energy source for your body to perform at its best, regardless of the exercise you do. The more you exercise, the more you need to increase the amount of carbohydrates you need to add to your daily meals. A nutrition program that does not contain enough carbohydrates can cause a lack of energy during exercise, loss of concentration and delay in the recovery time of the muscles. But which carbohydrates? Take care to include enough in your diet healthy carbohydrate sources such as whole grain bread, brown rice, whole wheat pasta, potatoes, dried fruit.
Consume enough protein for muscle growth
Eating only protein-rich foods will not make you gain more muscle. Healthy muscle development can only be exercised towards it; It can be possible with a balanced diet program in terms of carbohydrates, fats and proteins.
Remember; Not all of the protein you consume is used for building new muscle, and if you consume more protein than necessary, your kidneys may be damaged in the long run. It is best to determine what you need and to add animal and vegetable protein sources to your diet in a balanced way. Beans, peas, lentils, eggs, cheese, yogurt, milk, oily fish such as salmon and mackerel, fish, chicken and other poultry, lean meat are the main healthy protein sources.
Don’t forget to drink water
Not drinking enough water can have a huge impact on your exercise performance. You should consume enough water during the day and at the beginning of the exercise. Intense exercise, especially in hot weather, can leave you dehydrated, and excessive dehydration threatens your overall health. If your urine is light-colored, it means you have consumed enough water. Bright yellow or dark yellow urine is the biggest sign of insufficient water consumption.
Adopt a varied and rich diet
Make sure you include enough vegetables and fruits in your diet every day. At this point, diversity is of great importance. Fruits and vegetables are full of energy and nutrients that are essential for both your overall health and muscle growth. In addition, these antioxidant-rich foods also help you fight diseases such as colds and flu.
