How Can We Increase Our Performance in Sports?
The essence of weight gain is not only how much you eat, but also what you eat and when you consume it.
For example, carbohydrates …
Quickly digested foods such as bread, rice, pasta, pastries and sugar increase the sugar level in the blood rapidly. This signals your body to stop burning fat and to accumulate these fats.
It also forces your body to use sugar instead of fat for strength. In contrast, foods containing slow-digesting carbohydrates, such as fruits and vegetables, keep blood sugar levels at a normal level while allowing your body to continue the fat-burning process.
Although a large plate of fruit and a high-sugar cookie may contain the same amount of calories, the effects these two types of food will have on your body’s fat-burning abilities are quite different.
However, carbohydrates with a high sugar content do not always have a bad effect. As a matter of fact, choosing these types of foods from time to time can be one of the smartest moves. However, the secret is to make the timing real…
STEP AFTER WAKE UP
According to a study done on 3000 people at Harvard University, people who have breakfast every morning are 44% more likely to be overweight in the future, sugar They are 41% less likely to get the disease.
How to Eat
Fill your plate with foods containing protein, slow-digesting carbohydrate foods and healthy fats. Protein prevents muscle loss and provides the essentials for new muscle formation. Slow-digesting carbs fill up your powerhouses without raising your blood sugar, while healthy fats signal your body to burn fat that’s already accumulated.
EVERY THREE HOURS AFTER BREAKFAST
Leaving 4-5 hours in the middle of meals will cause your blood sugar to drop. This way you will feel tired and more tense. However, another point that should not be forgotten is that low or high blood sugar levels can cause problems. To counteract this, your body accumulates the hormone cortisol, which normalizes blood sugar levels. The sad thing is that cortisol is the tension hormone and your body turns muscle proteins into sugar to regulate blood sugar levels. This causes your muscles to be wasted. The thing to do to eliminate this pain is to increase the frequency of eating. Because eating more frequently is effective in regulating your blood sugar level. In this way, your muscles will not be used as a power source and will not burn out. An experiment by South African researchers also supports this thesis. According to the research in question, the calorie measure consumed by sportsmen who keep frequent eating intervals is 27% less than others.
How to eat
As with breakfast, do not skimp on protein-containing foods on your table. Along with it, choose foods containing healthy fats or slow-digesting carbohydrates (brown bread, whole wheat pasta, and rice) made from whole wheat. Of course, the most valuable thing here is protein. Because while 30% of the calories in protein are burned during digestion, 8% of that in carbohydrates and 2% of those in fats are burned. Medium meals, lunch, or even dinner can be included in this time frame.
AFTER TRAINING
It will be more efficient to prefer fast digesting carbohydrates instead of slow digesting carbohydrates after training. This is because a heavy work schedule will change the order of what your body prioritizes. Since sugar will mix with the blood, it will go real to your muscles and will be stored for later use instead of being used as fuel. This whole process will increase the speed of your body’s fat burning process for power generation.
How to eat
Combine high protein foods with fast digesting foods. Do this at two different times.
AS FINISHED THE SPORTS
It is sufficient to consume a drink containing whey protein immediately after the exercise. Since whey protein reaches its maximum concentration in the blood within 45 minutes, it will meet the immediate protein requirement of your muscles.
TWO HOURS AFTER SPORTS
During this time, solid foods should be preferred. You can think of this as the ideal time to eat pasta or meatballs. You can even add fast and slow digesting carbohydrate foods.
- If you do sports in the morning, you should drink your after-workout drink before starting the sport.
