Combining nutrition and physical exercise is a task that requires dedication and time, especially if you are an athlete with specific goals.
It is common to combine well-prepared meals with sports to reduce body fat percentage (lose weight), but the benefits go beyond that. A healthy diet provides all the nutrients and minerals necessary for the body to function well and for immunity to be up to date, while physical exercise helps to reduce the risks of obesity and a sedentary lifestyle.
If you are looking for ways to make diet and exercise go hand in hand, stay here for successful tips for your routine!
What are the relationships between diet and physical exercise?
Eating nicely and workout often are basic guidelines for losing weight. When putting this intention, it’s far vital to adapt the weight-reduction plan to a calorie deficit, this is, to eat fewer energy than the body desires per day.
When you exercising, you burn electricity so that on the give up of the day your calorie stability is poor. This manner, you may lose weight and revel in the following advantages:
- Improve cardiovascular health .
- Get out of a sedentary lifestyle .
- Fight obesity.
- Improve physical condition.
- Promote physical and mental well-being.
- Have quality of life .
Considerations for high-performance athletes
As seen, diet and exercise are two essential pillars for changing your lifestyle . The example above explains how to combine both to lose weight. However, a good diet and adequate sports planning can help high-performance athletes.
There are specific diets for gaining weight. In this case, if the athlete wants to achieve hypertrophy, it is necessary to consume more calories and have an effective workout so that the body understands the combination of factors for the established goal.
If you think that proper nutrition will only help those who want to lose weight, it’s time to change your mind!
Eating well and moving your body has an impact on your overall health, so think about your mental health, combating stress , improving your mood and other positive impacts when you balance your diet and exercise!
Why do diet and exercise form an unbeatable duo?
By now, you are aware that it is possible to lose weight and gain weight in a healthy way with a decent diet and regular exercise. Now, the question remains: why do diet and exercise form an unbeatable duo?
By eating well, you avoid ultra-processed foods and become aware of your daily needs, which prevents nutritional deficiencies. Together with exercise, you can have the energy and energy for your day-to-day life, which ensures the maintenance of immunity and physical and mental well-being.
In addition to the basic impacts, did you know that proper nutrition guarantees better performance during training? This is possible because nutritional support helps maintain a good relationship with the body, which means it is possible to reduce fatigue and improve muscle recovery .
If you want to achieve these goals in a healthy and conscious way, seek support from two experts: a nutrition professional and a Physical Education professional!
How to combine diet and exercise effectively?
According to the World Health Organization (WHO) , to combat a sedentary lifestyle and maintain your body’s health, it is important to practice 300 minutes of physical activity per week . To achieve this, 1 hour of training from Monday to Friday or 40 minutes daily, for example, is ideal.
The Ministry of Health also provides important tips in the food guide for the population . If you want to change habits, you can:
- Make natural foods the basis of your diet.
- Use oils, fats, salt and sugar in small quantities when seasoning and cooking food.
- Limit consumption of processed foods.
- Develop, exercise and share culinary skills.
- Between others.
To encourage you even more, the Ministry of Health has some incentives on why you should start doing physical activity. Check it out:
- It promotes your human improvement and properly-being, assisting you experience a full lifestyles with better first-class.
- Prevents and decreases mortality from various continual illnesses, consisting of high blood stress, diabetes (high blood sugar levels), coronary heart disorder and a few sorts of cancer (inclusive of breast, belly and bowel).
- It facilitates you manipulate your weight, improving no longer handiest your fitness but also your relationship together with your frame.
- Reduces the use of medications in general.
- Improves your sleep.
- Promotes pleasure, relaxation, fun and disposition.
If you want to become a high-performance athlete, combine nutrition and physical exercise to get all the benefits mentioned above!
Combine nutrition and exercise to become a high-performance athlete!
Food and exercise: what to eat before, during and after training?
Finally, if you are adjusting your diet, it is common to research what to eat before, during and after training. This nutritional strategy can facilitate the processes of weight loss and muscle gain, however, it must be done by a qualified professional!
To get an idea of what you can consume at each stage, check out a brief summary below.
Before training: consume carbohydrates to have energy during practice.
During training: in general, just replenish water. In other words, don’t forget to hydrate yourself!
After training: small portions of carbohydrates and proteins.
If you want to personalize each step with effective foods, seek the support of a nutritionist.
It’s worth remembering that it’s never too late to start, that is, if you want to have more energy, age healthily and combat mental illness, combine diet and exercise today!