Balance in sports nutrition! Dilara Kokak wrote …

As a country, we are smiling about sports and one good news after another is coming lately. The good news of 5 gold and 2 bronze medals from Anadolu Effes Eurolig European Championship, Vakifbank’s Champions League Championship, World Women’s Boxing Championship … I would like to add pride and good news to all our athletes. Adequate and balanced nutrition is very important for those who play sports to improve their quality and build a healthy body. The role of all my colleagues in the field of sports nutrition is invaluable here. Athlete’s energy metabolism, body weight and proper energy intake for his training and proper nutrition play a major role in increasing his performance.

Today, in light of all these achievements, I wanted to once again evaluate the relationship between sports and nutrition in the light of current research.

First rule: Carbohydrate protein balance

In an exercise-based nutrition plan, the balance of protein and carbohydrate meals and eating time is very important. Carbohydrates provide the primary fuel for muscle function and for balancing blood sugar levels. An athlete who does not eat carbohydrate-rich foods such as bread, bulgur, pasta or fruit can be compared to a car without gasoline. Many studies and reports indicate that 55-65 percent of the energy consumed should come from carbohydrates.

In some cases, especially in endurance sports, the distribution of carbohydrates in the diet can be increased up to 70 percent to maximize muscle glycogen stores. It should not be forgotten that the more glycogen stores in the muscles, the more resistant the body will be and the less fatigue! You have heard many times about the importance of protein intake for athletes. If proteins such as eggs, milk, cheese, meat, poultry, and fish are added in addition to carbohydrate consumption, it can be said that prevention and endurance increase lean body mass in a more balanced way in exercise. Protein consumption, especially before and immediately after training, is important at this time.

You may have come across many supplements and experiences in the market to help improve athletic performance, but it is worth noting that none of these products will provide food-like benefits. Remember, a healthy and varied diet with rich plant sources rich in carbohydrates, proteins, fats, micronutrients and antioxidants provides the best nutritional balance for optimal performance. I would like to share with you 3 food tips that will have a positive effect on exercise.

3 meals for exercise

1) It is important to eat beets

Did you know that the Australian Institute of Sport (AIS) supports the use of beet juice to improve athletic performance in qualified athletic competitions? Some studies have suggested that the nitrates in beets increase muscle strength and endurance thanks to more oxygenated cells. It is thought that beet juice obtained by straining or concentrating beets has a positive effect on the performance of athletes due to its high nitrate content. A study released by the American Heart Association highlights that drinking a glass of beet juice every day will help lower blood pressure and improve blood flow.

2) 1 handful of nuts per day

Oil seeds are very important in a healthy eating plan, but athletes should pay special attention to eating nuts separately. Research published in the Journal of the International Society of Sport has shown that eating nuts has a positive effect on performance and contributes positively to energy expenditure. Almonds contain many vitamins and minerals such as magnesium, vitamin E, vitamin B, manganese; It contains healthy fats, proteins and fiber. At the same time, it is important for athletes with the amino acid arginine content, which is a precursor of nitric oxide in almond content. Don’t forget that magnesium minerals do many important things for the body, such as maintaining muscle and bone health! Athletes’ need for magnesium should also be considered in this sense due to increased muscle activity.

3) 1 cup of filtered coffee before exercise

You’ve heard a lot about exercise and coffee, and you may not be able to determine if you should drink coffee before or after exercise. It has been the subject of much research that caffeine improves performance, boosts energy, helps reduce fatigue and paves the way for fat burning among many other benefits.

The maximum effect of caffeine is seen 90 minutes after ingestion. In addition, many studies have shown that it is effective even if taken 15-60 minutes before exercise. A study published in the International Society of Sports Nutrition in recent months found that about 3 mg / kg of caffeine taken before exercise significantly increased fat burning rate.

Caffeine intake 30 minutes before exercise was associated with maximum fat oxidation during exercise. Considering the individual sensitivity to caffeine intake, try not to exceed the limit of 300 mg of caffeine daily.

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