Summer exercise, diet, there are rules
Summer arrives, start fitness—-walking, biking, swimming, playing tennis, you choose which one? for each sport has a different special diet needs. Before you start before you follow these dietary rules, will be good for your health more.
Getting ready: eating more fruits
Main course of the day are rich in starch (pasta, rice, potatoes) for each meal should have dried bread, bread, or other cereal; 2 to 3 a day fruits. At the time of renewal, needed just add sweet food and sweet drinks.
Exercise 1 hour before eating
For people who participate in sports, there is only one word: eating! but at least 1 hour before you start eating. This cause digestive disorders in order to avoid physical activity. Similarly, to avoid difficult to digest food, such as the succulent dishes, fried foods, and so on. Ideally, daily meals and snacks to make body scheduled regularly added nutrients.
Amount of water should be
Muscle movement result in systemic age. Daily need to drink 1.5 litres of water a day, and during exercise must be increased half a litre to 1 litres of water per hour (if outside temperatures exceed 25 ° c to 1 litre). Before beginning the exercises in 15 minutes to drink one-fourth litres of mineral water;
At least every 15 minutes during exercise supplement one-eighth liters of mineral water, if sport sharp, you will need to add neat juice (one-third juice, two-thirds of water). Immediately after the end of the movement supporting carbon-containing soft drinks, fruit juice or vegetable juice, milk (depending on length of sports supplement one-fourth to half a litre of water) for easy body.
The day you can drink mineral water rich in calcium and magnesium, to supplement the demand for mineral salt body (muscle sports meeting increased demand for the mineral salts, sweat volatile will take part of the mineral salts in the body). Avoid drinking ice water, as it can cause digestive problems.
Considerations
You less than an hour of exercise:
For less than an hour of physical activity, you need to drink 150 to 300 ml water every 15 minutes. If you can balance daily three or four meals, then is no use of supplementary food in motion. Do not forget that if you swim, even if it is soaked in water, will lose water.
Your campaign lasts 1-3 hours:
Middle movement of the time, the best muscle added sugars in time to avoid low blood sugar. So choosing sweet drinks, diluted fruit juices, tea, can provide movement carbohydrate beverage or drink water, but you want to have to let sugar quickly absorbed food: “jam” sandwich crackers, honey spice bread, dried fruit, cereal nutrition bars, jelly.
Your campaign more than three hours:
If you exercise more than three hours, then you must be prepared in advance of water, guarantee at least a half a litre per hour, be prepared to provide slow sugar snack: small butter cookies, Almond Cake, sweet dairy products, fresh fruit, and so on. That one meal before exercise should be easy to digest, such as ham or cheese sandwich without butter, or oil minimum tuna salad with soy sauce.