Simple Fitness Nutrition for Recreational Athletes

Any physical activity needs to be harmonized with the current health condition and objective possibilities. In addition to professional sports, those who play sports recreationally should take care of their diet. That successful and quality sports program is also in the appropriate fitness nutrition.

Diet plan

Exercise should not interfere with daily activities and reduce work ability. The secret of a quality fitness program is in proper nutrition. Exercise muscles need energy. The main source of energy is carbohydrates. That is why it is important to span their intake. To have enough energy, consume fruits, legumes, wholemeal bread, yogurt, wholemeal rice, salads, pumpkins, peas … Prepare meat, fish and eggs in a diet with a choice of raw materials that contain less fat. Fats should not be completely eliminated from the diet.

How to make a diet plan

During the first week of exercise, plan to save a lot of protein (1.5 grams per kilogram of body weight). Depending on what you want to achieve with exercise, here are the following examples:

1. If you want to lose weight, reduce your energy intake as well. On that way, organism will be bring into a state of controlled energy deficit and reduce mass stocks.
2. If you intend to maintain your body weight and improve muscle tone, energy intake must be in balance with longitudinal and intense binding.
3. For increase muscle mass, then connect energy intake with a larger number of meals.

What to drink and when

If you do fitness, it is important to drink enough water. This is important for the exchange of materials, maintenance of body temperature and separation of metabolic harmful products. People who are in a state of dehydration are more prone to injuries. Recreationalists can drink mineral water, tea and juices in addition to plain water. If you think you are body weight, use drinks that are not salty. We recommend 8 glasses of water a day.

But if you exercise, water intake should be linked. The exerciser and sports must not fall into a state when they feel the desire, so it is good to drink smaller amounts every 15 minutes of exercise.

Conclusion 

Just as professional athletes have their own diet plan, so it is important for recreational athletes to plan in advance the type and time of consuming food. The success and results of the exercise will largely depend on that.