Physical exercise is essential for a healthier lifestyle. It has numerous benefits for both health, weight management and body composition.
Food, when healthy, nutritionally balanced and adapted to each sport, has the ability to improve sports performance and promote a good recovery after training or competition.
When food consumption is inadequate it can lead to loss of muscle mass, loss of strength, risk of fatigue and injury, impaired immune function, among others. To prevent these situations, and reduce body wear (inflammation, oxidative stress, loss of fluids and minerals ...) it´s important to prioritize a nutrition plan and not just look at the training plan.
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As the Nutritionist Day is celebrated today, we presented the reasons why you should consult this health professional and make a nutrition consultation:
- Individualized nutrition plan: each type of sport is different (level, duration, frequency of training / tests, …) and each athlete has his own characteristics (nutritional status, age, sex, frequency,…). Thus, food choices must be adjusted on a case-by-case basis and take into account individual characteristics;
- What to eat in a pre-workout / competition: between 4 hours and 30 minutes before, it is important for the athlete to eat a meal, preferably rich in carbohydrates. It is essential to adapt the schedule and choices according to the athlete's tolerance to avoid abdominal discomfort;
- What to eat after training / competition: during this period of physical exercise, it’s necessary to take into account several aspects, such as: making a replenishment of energy reserves through foods containing carbohydrates; replacement of fluids and minerals through an intake of water and electrolytes; muscle recovery through protein intake, among others. Subsequently, foods rich in antioxidants may be used to reduce oxidative stress caused by free radicals formed during physical exercise;
- Adequate hydration: an inadequate consumption of water before, during and after the race can lead to dehydration which consecutively leads to the onset of fatigue early and imbalance in various processes of the body. Hence it’s important to not only a good food choice, but also an adequate water consumption.
- Adequate supplementation: consider the use of food supplements to improve sports performance and / or help with specific nutritional needs.
Following the recommendations of a qualified nutritionist, minimizes the impact of physical exercise on the body and promotes adaptation to it, which is the path to a healthy lifestyle.
At Rocksprint we are concerned with all of this, so we have a Nutritional Counseling service, where you can clear your doubts with a qualified professional. Check here.
By Adriana Martins, Nutritionist
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