Nutrition and training are interconnected. When and what you eat affects how you will feel during your workout and how effective it will be. A balanced diet helps your body tolerate stress more easily and recover faster after a workout, and minimizes muscle damage. As a result, it is easier to achieve the goal of reducing subcutaneous fat and gaining beautiful body relief. Let’s understand how diet affects athletic performance.
Why nutrition affects training results
It’s all about macronutrients and their effect on the body during and after exercise. No matter what type of workout you prefer – cardio, strength or stretching – your muscles use the resources you give them with your daily diet. Training alone will not achieve weight loss or post-drying body definition, but it will require a caloric deficit, a balanced diet and the right exercises.
The ratio of proteins, fats and carbohydrates in the diet varies depending on your body and training goals. Proper food and fluid intake before, during and after your workout help maintain blood glucose levels, reduce muscle damage and speed recovery after exercise. Each macronutrient plays a different role.
Carbohydrates are energizing
The more you work out, the more carbohydrates should be in your diet. Carbs give us the energy for high-intensity exercise. On a low-carbohydrate diet you will start to get tired quickly and lose concentration, and it will take longer to regain energy after the workout.
The benefits of carbohydrates before a workout
Studies show that carbohydrates before a workout help increase the time and intensity of your workout. With carbohydrates you eat before a workout, your body gets glucose, which not only serves as fuel for your muscles, but is also stored in muscle tissues and the liver in the form of glycogen. When glucose levels drop, the body switches to glycogen stores and continues to get energy. When glycogen reserves run out, it switches to subcutaneous fat. Regular strength training increases the amount of glycogen depots in muscles and makes muscles look bulkier. Here it is important to consider that if there was no glycogen reserve before the strength training, then during the load the muscles will be burned.
Protein helps build muscle
Protein is the main component of muscle tissue. Getting the right dietary protein in the right amount and at the right time improves muscle protein synthesis and increases muscle mass. This is why more protein foods are added during drying to work out body relief.
Two factors affect the rate of protein synthesis: the amount of dietary protein and the intensity of physical activity. Protein alone cannot build muscle. If there is too much protein in the diet, the excess does not go into muscle. The body uses them to get energy. Only a combination of strength training and a diet with the right amount of protein, carbohydrates, and fats will help increase muscle mass.
Fats increase endurance
Fats support the body during long workouts or moderate exertion. This may include brisk walking, dancing, leisurely cycling or even gardening. Researchers at the University of New York at Buffalo report that a high-fat diet increases endurance among trained runners in as little as four weeks.
But you don’t need to eat a lot of fats right before a workout. Fats take a long time to digest and can cause stomach discomfort. A spoonful of peanut butter or a few almonds will suffice. Avoid foods with saturated fats. They not only take a long time to digest, but they also promote oxygen and blood flow away from the muscles.
How to get energized before a workout
For an effective workout and quick recovery, it’s important to properly recharge your body. Eat 2-3 hours in advance and include proteins, fats and carbohydrates in your plate, so your workout results will be maximal. If less than two hours remain, fats should be excluded. The minimum snack time before a workout is 30 minutes. No matter how much time you have before the fitness room, follow the main rule – the closer the workout, the smaller the portion. At the same time, the food should be easily digested to avoid stomach discomfort.
If you are used to working out in the morning, it is better not to skip breakfast. Researchers from Harvard advise eating breakfast to reduce the risk of obesity, diabetes, and cardiovascular disease.
These are our recommendations for dietary health and sports wise. You can get more information on this link. The duration and intensity of your workout affect what and how often you should eat and drink. You will need more carbohydrates on days with cardio and more protein for strength training. Keep track of how you feel during and after your workout. At first, you can even keep a food diary and keep track of what foods affect you before and after exercise. This way you will form your eating habits.