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Jakarta, cartitleloans Indonesia
–
Sport
It is one of the best ways to keep the body fit.However, according to a sports specialist at Eka Hospital BSD, Maria Lestari, the benefits of exercise will not be maximized if you ignore one important thing, namely, intake
nutrition
.
Maria said, if you pursue a personal record in the gym, prepare yourself to swim in open waters, or practice long -distance cycling then it is also important to pay attention to the ‘fuel’ that enters the body.This ‘fuel’ is in the form of daily nutrition from
food
that you consume everyday.
“When sports a lot of energy is burned, so don’t just think about how long or how much we exercise, nutritional intake is also important so that the body is not collapsed,” Maria said when contacted by cartitleloansIndonesia.com by telephone on Tuesday (12/8).
Not only that, eating time when you exercise must also be considered.He said, the thing to remember is smart nutrition.You not only pay attention to what is consumed, but also when consumed.
Maria then detailed the right time to consume food when you exercise as follows.
Before exercise: About 30-45 minutes before, consumption of snacks rich in carbohydrates and low in fiber so that it is easily digested.Drink enough liquid, and consider adding electrolytes, especially in hot and moist weather like in Indonesia, to prevent early fatigue.
After exercise: Within 30-60 minutes after exercising, consume 20-40 grams of protein from sources such as tofu, eggs, or lean meat, combined with carbohydrates from fruit, rice, potatoes, or noodles.This combination helps improve muscles and accelerate recovery.
Meanwhile, Director of Sports Performance, Nutrition and Education in Herbalife, Krissy Lines also alluded to the intake of nutrients that must be considered when you exercise.
Imagine the body like a high -performance car engine, without the right fuel, the engine will certainly not go optimally.
“You can have a structured training program, but without a nutritional strategy that matches the results can be far from expectations,” Krissy said in a written statement.
Nutritional pillars for the best results
Krissy said the best nutritional pillars to meet the body’s needs, especially when you exercise.The following pillars of nutrients that must be met so that the results of sports are more optimal.
1. Carbohydrates
Carbohydrates are the main source of energy.You are advised to consume carbohydrates that are easily digested 30-45 minutes before exercise to keep energy stable.Resistance athletes generally require 7-10 grams per kg of body weight per day.
2. Protein
Protein is very important to improve and build muscle.Its needs also vary from 1-2 grams per kg of body weight depending on the intensity of the exercise.
3. Healthy fat
Healthy fats are also as important as other nutrients.Because healthy fat can provide durable energy and support cell function.Fat should be 25-30 percent of the total daily calories.
“You can get it from avocados, nuts, fatty fish, to olive oil or sesame,” he said.
4. Fill in fluid intake
Hydration plays a key role in performance.In the tropical climate, the body loses a lot of fluids and electrolytes when exercising.For exercises above 30 minutes, especially outdoors, choose electrolyte drinks containing sodium and potassium.
If the duration of exercise is more than 60 minutes then, choose which also contains glucose so that energy is maintained.
(TIS/ELS)
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