The subject physically active should be aware that their caloric and nutrition is very important to maintain the desired performance and meet targets. The following are some of the most important rules to keep in mind when practicing physical exercise:
1. Most of the energy needed during your training is provided by carbohydrates. Cereals, fruits, rice and pasta are important dietary sources for the athlete.
2. Conduct five daily servings of moderate caloric intake, it’s much better to make three large intakes. Thus, your carbohydrate stores failed to exhaust and caloric expenditure derived from the digestive process is much greater.
3. If you perform resistance exercise, such as weights or toning classes, or high impact exercise as continuous run joint or team sports, it is important to have an adequate protein intake. The meat, eggs and milk are some of the most important sources of protein.
4. If your goal is weight loss you have to consider that the combination of diet and exercise is best to accomplish your goal. Different studies show that diet or exercise separately reduces the chances of success in weight loss is concerned.
5. The key is to have healthy eating habits, you can keep throughout your life. The low-calorie diets may cause metabolic derangements that may impair your health.
6. After intense physical training you recover your carbohydrate stores as soon as possible, after practice we find a “window period” of between 45 minutes to an hour, during which your body better assimilate all the nutrients that you input.
7. During strenuous exercise the body loses large amounts of minerals through sweat, in order to maintain constant body temperature. It is essential to reach the start delentrenamiento properly hydrated and maintain adequate hydration during and after exercise.
8. Sports drinks contain a high concentration of mineral salts, so that will help replenish during and after intense elejercicio.
9. Note that the sweat is composed primarily of water and electrolytes (minerals) in any case by fat, hence it can be said that is not synonymous with sweat burn fat.
10. The interval cardio training is best suited to generate a high caloric expenditure, if your fitness is good, try entering submaximal intensity peaks, followed by periods of recovery, with the goal of increasing your caloric expenditure deentrenamiento session.
Tags: caloric and nutrition, healthy eating habits, nutritions, physical training, practicing physical exercise, Sport and Physical Activity, sports, Sports nutrition, weight loss
