Considering that active individuals who exercise systematically consume less calories than professional athletes, it is valuable that their nutrition is more controlled. Because the biggest mistake that many people make is that they think “I do sports and burn” and turn to more food. There are many examples of people who have an appetite and gain weight after starting sports in this way. Therefore, portion control must be strictly ensured.
If the person trains to maintain muscle strength and body condition, he can eat with normal calories. However, if the intention to do sports is to burn fat / lose weight at the same time, it should be fed with lower calories. In order not to cause an unhealthy situation, it is best to get counseling from a dietitian.
One of the most common sports-nutrition misconceptions is to train too much and eat too little food (especially carbohydrates). In this form, if the body takes the energy it needs to be very limited, it will not show resistance and burn fat. The body’s primary fuel is carbohydrates. Carbohydrates are used during sports/cardio training. If the person reduces the intake of carbohydrates (bread, pasta, rice, legumes, fruit, grain mixes, etc.), an unhealthy fat burning may occur. Especially with very heavy exercise, ketone bodies can form and accumulate in the body. This is an unhealthy picture. The smell of acetone in the breath helps us understand.
One of the most important bets for individuals doing sports is fluid consumption and mineral stability. Fluid and minerals work together in the body. The destabilization of a random person is very risky for bodily health. In particular, individuals with blood pressure irregularities should be more sensitive in this regard. Fluids and minerals lost through sweat should definitely be regained. It will be useful to drink sips of water during sports or to drink mineral drinks such as milk and buttermilk afterwards. It is not necessary for individuals with a normal level of exercise to consume athletic drinks.
If the person’s sports performance is not good, he should not train on an empty stomach, because hypoglycemia (sugar reduction) may occur. Before sports, blood sugar control can be achieved with moderate meals such as muesli mix, fruit or toast. It is more real to do sports at least 2 hours after eating the main meal. Before going to the gym, it is better to eat complex carbohydrates such as rice / pasta / bread / cereal mixes instead of eating sugary foods / chocolate to give strength.
It is very valuable for individuals to take the necessary protein for exercise/sports. Otherwise, muscle breakdown may occur. Especially those who follow a vegan (only herbal) diet should always be under the supervision of experts in both nutrition and sports.
