When it comes to sports nutrition, like most of us, you will probably understand pre-training or post-training.
Because of the diet you will apply before the exercise to feed and support your muscles correctly and after the exercise for recovery; is much more important than what exercises you do.
However, one should not miss a detail that will both contribute to the pre-post routine and complete the nutrition cycle: nutrition during training…
In this article, we have discussed nutrition during training, which is a part of your nutrition routine that should not be skipped, to make the hours you spend in the gym or at home more productive.
In this article, you can discover many options from nutritional supplements to liquid and solid foods that you can choose for nutrition during sports!
Importance of Water Consumption
It is a fact that we all accept to ensure a healthy life condition that an adult should consume at least 2 liters of water in daily life.
If we consider this for the athletes who lose fluids through sweating during training, it will not be difficult to understand how important and necessary water consumption is. However, water consumption during training is somewhat different from everyday life.
For example, you should not drink one glass of water at a time while you are exercising or resting; this causes your belly to swell, restrict your movement, and make your body heavier.
Instead, you should take a sip of water, waiting between workouts to drink water. Thus, you both prevent excessive fluid loss and do not bloat your body with water.
Protein and Carbohydrate Supplement
Protein and carbohydrate consumption in sports nutrition is indispensable before and after sports. What about during training? Many people do not know that the body needs carbohydrates and protein support while doing sports. However, if these nutrients consumed during training are not replaced, they are consumed from the body’s stores; i.e. muscles. For this reason, the fuel requirement of the body should be met while doing sports.
As we know, carbohydrate is the most effective substance to be used as fuel instead of energy spent in the body.
Carbohydrate consumption during training is one of the most important supplements that will allow you to increase sports performance by providing emergency fuel needs.
Carbohydrate, which will take on the task of increasing muscle mass as well as providing energy, is a nutrient that must be used especially for those who train more than once a day.
You can also take advantage of high-carbohydrate drinks or snacks during training to help the hormones that will increase your exercise efficiency.
To control the protein breakdown that will occur during exercise, the body must be supported with a small amount of protein (approximately 15 g per hour).
You can take advantage of food supplements such as BCAA and glutamine for protein consumption, which also helps to recover muscles, especially during long-term training.
These supplements, which will help fill the amino acids that are depleted in the muscles as you spend energy, will make it easier for you to get the most out of your workouts during intense training periods.
In addition to food supplements, you can consume high-protein protein bars to prevent muscle breakdown during training or eat bananas during rest times.
Should You Consume Fat During Training?
Consuming fat before exercise is the right way to provide your body with energy. Fat consumed shortly before training will be stored in the body to be used as fuel for muscle growth.
However, this does not apply during training; because it is difficult to digest food. Therefore, consuming fat while doing sports will both tire your stomach and cause your body to become heavy.
Just consuming fat before training is enough for you to provide your body with energy.
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