6 rules for combining sports and healthy eating
Even after a hectic work week, sport is an irreplaceable assistant in maintaining a healthy body, and it has already turned into one of the most sought fringe benefits. The reason – you “charge” yourself with fresh energy and motivation – all of this is achieved with a combination of active sport and intake of healthy nutrients.
Here are 6 basic principles that you must observe if you want to stay in shape and maintain good health:
1. Breakfast is the most important meal of the day
This is the most common rule in healthy eating but also the most neglected one. We recommend that you build this habit for eating breakfast before starting daily tasks and exercises. Include fresh or dried fruit, yogurt, nuts or other favorite products.
2. Drink at least 1,5 l of water per day
For athletes, water is the number one factor and it is critical to maintain a high level of hydration.
3. The intake of slow-release carbohydrates is very important prior to an intensive workout
An example of such dishes are potatoes, rice and nuts. They will provide you with enough energy and stable levels of glucose that you need to do sports.
4. If you are actively engaged in sports – add meat to the menu
Don’t forget that meat is rich in zinc, iron and food fat, which are responsible for the cell growth.
5. Don’t miss a meal after working out.
Eat a protein bar, tuna salad or other protein-rich foods after an intense workout.
6. Eat at least 4 time a day
Remember that frequent meals speed up metabolism and balance your blood sugar. Also, the likelihood of getting hungry during the day is much smaller. Small portions are recommended and are sufficient if you take them at least 4 times a day.
