5 Reasons Why You Should Use a Sports Nutrition

Sports nutrition plays an important role in achieving the best athletic performance. If you play hockey, golf, football, tennis or other sports that you choose, it is important to have the right balance. There are many nutrients that can be obtained by eating the right foods. The right balance between vitamins, minerals, and carbohydrates is an essential part of an adequate nutritional health system.

sports nutrition

Do not try to mix nutrition and sports nutrition, as the two are different. Being an athlete participating in the sport requires more nutrients to maintain a high level of energy to ensure that the athlete maintains the best physical condition of his activities. There are three main phases of sports nutrition, this should be done before, during and after the exercises.

  • Before Exercise: Before you start exercising, you can take a snack and water. For 30 minutes of intense movement, a large banana, pretzels or a cereal is enough. If you want to train less, you do not need to supplement. However, a sports drink can provide you with important calories.
  • During Exercise: During exercise, you should regularly moisten your body. This depends largely on the intensity and duration of the exercise as well as your fitness. You can begin to take about 250 ml of water every 15 minutes during exercise. If you exercise more than 90 minutes, drink approximately 250 ml of sports drink every half hour. You do not need anything extra if your workout lasts less than an hour. However, if you exercise more than 90 minutes, you should ensure that your carbohydrate levels are restored.
  • After Exercise: body loses sweaty water during exercise. Therefore, you should drink a lot of water after completing your training. Eat a meal after exercise within two hours of intense training.

Sports Performance And Energy

  • Proteins, carbohydrates, and fats provide the body energy to keep the body hydrated. In addition, carbohydrates are a primary fuel used by our active muscles. Sufficient intake is required to prevent muscle fatigue. We recommend that you control your fat intake, but do not eliminate it completely from food.
  • Fats provide fatty acids in the body that can be used as a source of energy, especially when your workouts last longer than an hour. These fats also provide the building blocks for hormones as well as the formation of cell walls.
  • Proteins can be used as sources of energy and are indispensable for the construction of new muscle tissue. People who participate in resistance training need additional proteins to their body. Every cell in our body contains it, and for this reason, protein is important to repair and build tissue. Proteins are also used to produce hormones, enzymes and a number of additional chemicals for the body. In addition, proteins are very important for the construction of bone, blood, cartilage, skin and muscle blocks. Some of the most common protein foods include fish, meat, eggs, nuts, soy products, seeds, and pulse.


Description Of Sports Nutrition

  • The energy requirement varies from person to person, as it shows by research that a normal person needs between 2200 and 2900 kcal per day. For athletes and sportsman, however, it increases by 5,000 kcal per day. Day.
  • During exercise, the body first uses carbohydrates, during the first few minutes of the exercise glucose is used in the blood. Then the form of stored carbohydrates (glycogen) is exhausted to a certain degree. A diet consisting of 55 to 60% carbohydrate is sufficient for most athletes since the daily rate is 6-10 g / kg of body weight depending on factors such as sport, energy consumption, gender and environmental conditions.
  • A carbohydrate loading method is used for athletes who are experiencing stressful events, which process first degrades the glycogen stores and then restores them with a 70% carbohydrate intake.
  • The most neglected contribution of the nutritional program is water intake. The activity of the muscles produces heat, the body is freed from sweat. It is very valuable to have water permanently in order to prevent dehydration since the performance due to dehydration deteriorates.

Purpose Of Use Sports Nutrition

  • Maximum Gain From Training

A well-planned sports nutrition has the greatest impact on the workout because it supports the hardness of a training program that promotes mental and physical dexterity.

  • Improved Recovery Of Events

Nutrition affects all body processes that are involved in energy production and recovery by movement. When a competitor is being taught, guidelines for an optimal diet that are consistent with the body composition and specific for the sport as well as the appropriate time, healing and recovery occur more quickly.

  • Reduced Risk Of Injury

Injuries are the enemy of athletes. A sufficiently severe injury, such as an insult to the knee-throat or groin, may delay a participant for a season or more. In addition to precautionary measures during appropriate warm-up and conditioning exercises, the risk of injury is minimized by the quality of the food taken in soft tissue cells. The muscles that allow exercise rely on a well-fed diet to reduce cramps, cramps, tears, and similar injuries.

  • Consistency In High-Level Interpretations

As many studies have shown, sports nutrition affects performance positively. The eating and drinking habits of the athletes influence at any time how they train and perform their abilities at the desired level.


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5 Main Sports Nutrition Tips For Beginners

Going to the gym but don’t know how to manage your nutrition? Read our 5 main sports nutrition tips and learn how it works.

What can we call sports nutrition? It can be called what we eat, drink and consumes so that our body remains healthy. Nutrition is the only point of contact for health and well-being. Nutrition is directly linked to the development of human resources, productivity and, ultimately, growth at national level. We can say that nutrition for liver health has no chance in life. We eat not only to live because what we eat also affects our ability to stay healthy, work, be happy and live well.

Let’s start with some simple sports nutrition tips. Regular exercise and good nutrition are necessary if you want to maintain a healthy lifestyle. Good nutrition is important to give your body the energy it needs. It is also important to maintain a healthy weight and strengthen the entire immune system of the body. If you have a healthy weight, you can do all the activities well, be it in sports, work out and other activities. Regular exercise is also valuable. This can delay the aging process as it helps to be active and fit. As a result, you can enjoy the feeling of being young, strong and active. Apart from this, it also avoids the risks of serious illness, fatigue, and other health problems.


sports nutrition tips


Cornerstones Of Sports Nutrition Tips

  • Vitamins and Minerals

These are used as enzymes and other catalysts for chemical reactions in the body. Take vitamin A. Every day, vitamin A helps to restore the progressive degeneration of sensitive bars to illuminate your eyes. Therefore, vitamin A is called the “vitamin of the eyes”. A long-term vitamin A deficiency causes night blindness. Many vitamins and minerals do not behave very well with heat, so it is important to have raw foods in our diet. To compensate for the loss of vitamins and minerals in our foods by treatment and cooking, we should take a supplement.

  • Plant Sterols

The body regardless of ages is regulated by almost 90 different hormones. Hormones are produced in the body from cholesterol, plant sterols and other vitamins and minerals, which contribute to the production of hormones helps during work-out

  • Glyconutrients

These are the newly discovered nutrients that are all said in the world of research. Glyconutrients are sugars, but not like the refined sugars that we have. Accordingly, they are like letters of the alphabet for the cells. by building structures from these glycolic nutrients, our cells speak to each other. Because of the attacked cells or needy or restore cells, some people benefit greatly from it by consuming large amounts of glycemic nutrients.

Some Quick Tips On Pre-Workout Nutrition

The nutrition before the workout should be done with the aim of what you need for your workout. If you eat a bit banana or fruit as the only food source before you go to the gym, ask yourself, “Is it really enough to support me? Will I have the strength I need for my ultimate workout? If you eat properly in advance, you can feel stronger and more energetic in the gym, resulting in higher revenues.

  • Hold The Liquid When You Press The Time

Throw your food into a blender and make a smoothie if you have a time limit. Liquids are much more easily digested than solid foods, so they are a good alternative if you do not have time to cook. Oat and a scoop of whey are recommended. it helps to low fat, which is ideal before the workout.

  • Leave Time For Meals

Eating a full meal just before your workout is harmful to your results because blood rushes into the digestive system to process the food you just ate, instead of accumulating in the muscles. If you have exercised with a full or partially full stomach, you will find that you are feeling torpid and your pump is under normal. This does not mean that you do not eat before workout, of course, the right combination of nutrition (keep the low-fat, since amounts of more than 10 g can reduce the release of hormones in the muscle growth) but stop one and a half to two and a half hours, so that this meal can digest before you hit the weight room

Some more sports nutrition tips for you:

  • If you want to be healthy, remember to eat healthy foods, especially low-fat foods, high in fiber and vitamins and minerals. It is strongly recommended to eat foods that are enriched with vitamins, as well as those that contain antioxidants.
  • Avoid too many sweets and salty.
  • It is best to drink plenty of liquid, especially water.
  • To keep the body hydrated and keep kidneys healthy body needs at least 8 cups of water per day
  • It is valuable to have a good balance in the selection of foods you eat. Practice a variety of healthy foods.
  • The right time and the right proportions of food you eat are also essential for the right nutrition.
  • Exercise a healthy lifestyle to protect yourself against harmful threats from the disease and other medical problems.
  • The importance of nutrition is better understood if you know how to eat healthy food and enjoy a healthy lifestyle. A healthy body is a mirror for a happy life.

We hope you found our sports nutrition tips useful for you.

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Gym Clothes | 5 Ideas On What To Wear To Gym

Once you decide to start the workout, you face a question: what to wear to the gym? It is an important question as anyway your workout clothes could have an influence on your training. Could make the training easier or harder. Could change your mood. And finally, could prevent you from the disaster.

Before joining the gym, you have to know some essential things how to make your training “uniform” not only fashionable but useful and safe.

Shorts or pants. A full range of motion is a MUST. While the training you will move and sweat, your clothes should be comfortable in spite of this. Never wear the shorts longer than an inch below your knees, they will hinder the range of motion. If you wear pants, it is better for them to be fixed on ankles.

Shirt or T-shirt. Just take the one which is flexible and breathable. Take into the account your sweat again, choose the shirt from cotton or wicking polyester, your shirt should absorb the sweat and do not limit your motion.

Footwear. Choosing the shoes, try to imagine exercises are you going to do in the gym. There are different kinds of shoes you can find in the shop. Footwear should protect your feet and legs. Running shoes are versatile anyway. Never wear your daily outfit shoes.

Socks. Long or short it is up to you. Just wear breathable and lightweight socks to the gym. Cotton 100%.


Gym. What to wear tips.

Never go to the gym shirtless. Respect yourself and respect others, nobody will like to lie down on the machine wet after your sweat.

Take a towel with you to wipe your sweat away, it should be always clean and soft, never share it with others. Always wipe your sweat from your body and from the machines you use.

Always wash your clothes after the workout. It will protect you from the ugly smell and be infected eventually.

7 Fitness Tips For Beginners

Take into the account this fitness training program tips before joining a gym.

If you are a beginner, and you have no idea how to build your muscles, this exercise plan is for you. There are some basic principles to grow your muscles. It is impossible to build your body without these principles. Let`s talk about gym fitness workout tips for the beginning bodybuilders.

Exercises in bodybuilding are divided into muscle groups such as (chest, back, legs, shoulders, hands); and the number of muscles they involve in the work (basic and insulating); Beginners need to perform only basic exercises because only they are truly responsible for the rapid growth of muscle mass in bodybuilding. By basic exercises I mean the use of free weights (barbells, dumbbells) and in turn completely eliminate isolating exercises (simulators).


Healthy fitness tips for beginners. Introduction to the bodybuilding. What should you know before joining a gym. Fitness training program.


The right regularity of fitness exercises.

Namely, from the large muscle groups (chest, back, legs) to small (deltas, biceps, triceps).


In bodybuilding, 6-12 reps are used. For such a number of repetitions will promote maximum muscle growth. A series of such repetitions (6-12) is called a set.


Optimum 3-4 working sets in one exercise are considered. For example: lifting the bar to the biceps 3-4×6-12. Pay attention to working sets. There are also mashing and approaching sets that are not taken into account.


Make sure to take some rest between the sets for 1-2 minutes.

Training time

40-45 minutes.

Training diary

It is a very important tool in the life of a bodybuilder. It will help you to build muscles rapidly.

Nutrition is the base

From the right balanced diet, you will not only gain muscle mass quickly, but it will bring you huge benefits in general for your health.

Growth occurs during the rest, even when you are sleeping, but not while you are training as many beginners think. Muscles grow after it. Sleeping is also needed 8-10 hours a day so that there is no overtraining.

To sum up, these fitness tips for beginners will help you in the start of your bodybuilding path.

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