Nowadays, most people pay a lot of attention to exercise. However, the importance of nutrition in eating should not be overlook. Whether it is heavy or light exercise, nutrition should be take into account. If there is a lack of nutrients or insufficient nutrition, it will affect the efficiency of exercise, reduce energy burning, and may cause fatigue or dizziness.
Nutrition and food that the body should receive before exercising
Protein: It is a nutrient that helps build muscle. You should get no more than 2 grams per kilogram of body weight per day. Good sources of protein can be found in all types of meat, especially fish, eggs, and milk.
Carbohydrate: It is a source of energy for the body, obtained from rice, flour, sugar, vegetables, fruits. It is necessary to receive enough for exercise. It should be eat in small amounts but frequently so that the body can use up enough energy and not store it. UFABET it is recommend to eat natural carbohydrates that are not refin.
Fat: When exercising, muscles use energy from fat and carbohydrates. The body tries to use the least energy from protein. You should receive about 25-30 percent of the energy you should receive per day. You should choose to eat good fats, especially fat from fish. You should not eat too much fried or greasy food while exercising.
Important things to remember: Drink water before exercising to prevent dehydration.
- Drink about 400-600 ml of water 1-4 hours before exercise to ensure that you do not become dehydrated during the competition or exercise. You should also drink about 240 ml about 10-20 minutes before exercise.
- The amount of water you drink should be in line with the amount of sweat you lose during exercise. You should not let your body become dehydrated. As for electrolytes, they are related to exercising in very hot weather. If the weather is very hot, you should replace electrolytes, especially sodium, with drinking water to reduce the risk of low sodium levels, which can cause low blood pressure, fatigue, fainting, or loss of consciousness.
The nutrition that the body should receive before exercising varies depending on weight, height, age, or the type of exercise and duration of the exercise.