Sports and Exercise Nutrition Advice

Balanced diet is the best strategy for health in general, and it helps in getting the best advantages from participating in sports. In addition, drink enough water. There is no particular food that is better compared to other in case of sports or exercise routine. However, taking food rich in certain types of nutrients after exercising benefits a lot.

If you do exercise or sports activities for longer than 90 minutes, afterwards you have to take in more carbohydrates. This replaces glycogen and protein, which repair the damaged muscle tissue.

Protein – The Right Choice?

Nutrition experts recommend meals containing both carbohydrates and protein and five servings of fruit per day as the best combination. But, normally many people assume foods high in protein as the best sports nutrition. But, it is really a big mistake because carbohydrates are a necessity to energize muscles.

How Many Calories?

Fitness experts recommend that meals preceding a workout should not contain more than 800 calories. They should also include high-carb, low-fat foods, protein, fat and fiber. If you take too much of any one type, it can cause nausea or heartburn. In addition, don’t forget to eat a 200-calorie snack or meal at least one hour before you start working out.

Foods to Take

Eating certain foods benefits a lot. Low-fat yogurt carries calcium (that strengthens bones), magnesium and potassium. To strengthen your immune system, as sports and exercise injuries are common, you have to add nuts, fiber, zinc, vitamin E, and antioxidants to your regular diet.

Take dried fruits as low-fat convenient snacks. They contain potassium, which regulates water balance, helps eliminate wastes, causes acids to leave joints, and helps in proper cardiovascular and nerve function. If the goal of your exercise routine is to lose fat and weight, essential ingredients for your sports nutrition are cruciferous vegetables such as broccoli, cabbage, kale, cauliflower and Brussels sprouts.

Foods to Avoid

Exercising works not only for weight control but also for stress relief. Stress is the major causes why people go for carbohydrates. But, it is advised to avoid processed carbs such as white rice, pasta and bagels, because your body stores them as fat. Avoid alcohol because it adds extra calories.

Sports Nutrition Supplements

Because of increasing interest of people in sports and exercising, not only sports equipment sports nutrition supplements also became popular. You can different kinds of sports nutrition supplements in the market that can give your body the nutrients that it lacks in your normal eating habits.

You can find sports nutrition supplements in various forms like fat burners, high-performance nutritional supplements, body-building supplements, and high-protein powders and bars. In addition to these supplements, sports drinks are also available in the market to replace the electrolytes lost because of sweating during exercise workouts and sports activities.