What Eating Habits Reduce The Effectiveness Of Sports
Proper nutrition is important for many aspects of health and well-being. Physical activity is no exception. Choosing the right diet is important not only to increase the effectiveness of sports, but also to feel good after exercise. Let's find out what eating habits can interfere with training, and how to fix it.
Proper nutrition is important for many aspects of health and well-being. Physical activity is no exception . Choosing the right diet is important not only to increase the effectiveness of sports , but also to feel good after exercise .
Let's find out what eating habits can interfere with training , and how to fix it.
You eat too close to exercise
Experts say the best way to avoid frequent trips to the bathroom during a workout is to avoid large meals for 2 hours before. In fact, it's best to eat a hearty meal at least 3-4 hours before exercise to avoid frequent bathroom trips, as well as feeling lethargic and wanting to take a nap .
You're not eating enough before your workout
To maintain a high level of physical activity , the body needs a sufficient amount of calories. If you've ever felt weak and dizzy during your morning workout , it could be because you're choosing to exercise too hard on an empty stomach.
Consider having a light breakfast or snack an hour before exercise , such as whole - wheat toast with peanut butter, a banana with nuts, or a small portion of oatmeal. These foods will help maintain blood sugar levels, giving you the energy you need to run, bike, or do any other type of physical activity .
You eat too much sugary and processed food
Regular abuse of sweets and ultra-processed foods can have a direct impact on physical activity . In the long term, the risk of type 2 diabetes increases and, ultimately, the body's ability to maintain stable blood sugar levels suffers. A 2020 study published in the journal Nature Metabolism found that people who have trouble keeping their blood sugar stable have the weakest endurance. Also, in such people, the mechanism of formation of healthy blood vessels in the muscle tissue, which is important for transporting oxygen to the muscles, is often disturbed.
You don't drink enough water
Dehydration not only causes a decrease in performance during exercise , but can also lead to many negative side effects, such as increased body temperature, decreased blood pressure, nausea, dizziness, muscle cramps and indigestion. In particularly severe cases, the help of a doctor may even be necessary.
To prevent this from happening, drink 100-200 ml of water every 15-20 minutes during training . Also, do not forget to maintain water balance throughout the day.
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