eat and sport

eat and sport

Undoubtedly, diet and regular exercise is an activity that must be done to stay healthy. But be careful, make mistakes can hamper your efforts to stay healthy.

By doing these mistakes, then we can be sure your efforts to manage your diet and make a portion of the exercise will be futile. Here’s 5 biggest mistakes when managing diet and exercise, and how to fix it, as quoted of HealthNews, Saturday (05/18/2013):

1. Eating too little fat
Most people are afraid to eat fat because they will make fat. Though quite fat is the best strategy for weight control. This is because fat can delay stomach emptying, so you feel full longer. Moreover, fat also increases the absorption of antioxidants and increases metabolism, which burns more calories.

Fat is also an important nutrient in the diet. Reduce fat intake too much can lead to fatigue, excessive hunger, depression, and decreased immune system.

Solution: Enter the good fats in your diet, such as avocados, nuts, seeds, and coconut oil.

2. Consumption of sports drinks when the body does not need it
If you sweat a lot, active for more than 90 minutes, or exercising in hot, consume sports drinks are more encouraged to condition the body hydrated and will replace electrolytes lost in sweat.

But if only exercised less than 1 hour should not consume these beverages. Therefore, the carbohydrates in sports drinks designed to keep you active. Eat when muscles do not need to make the body to consume 35 grams more sugar.

Solution: Consumption of natural coconut water better if you feel the need to drink that gives lightweight hydration during exercise.

3. Not eating after exercise for fear of being useless
Active exercise your right to prevent obesity, but the key is balance. Sports will take some nutrients from the body, so you have to refill it.

With a meal and meet nutrition, muscle will recover. Additionally metabolism will also be better.

Solution: Calculate how many calories you burn through exercise. After that, re-calculate how many calories you need. This needs to be done so that the calories in the body remains balanced and not excessive.

4. Only eating protein only after workout
After strenuous exercise or sports, many nutrients needed by the body, not just protein. You also have to keep your intake of healthy fats. Healthy fats help restore muscle tone and optimize circulation.

Small portion of wheat also can restore glycogen, the carbohydrate stored in muscle tissue. Glycogen serves as a primary fuel source during exercise. In addition to good fats and carbohydrates, it is important also to meet the body fluids such as water or coconut water.

Solution: After doing the exercise, you can make a dinner menu with ingredients of chicken, shrimp, or tofu, along with various kinds of vegetables.

5. ‘Crazy’ eating a snack after exercise
It is advisable to eat a light snack 30 minutes before the end of the current session. Therefore, at this time the body begin the recovery process. But you have to pay attention to when you are going to dinner.

Solution: If the 1 hour after your workout to eat dinner, then you should not eat any snacks during training. This can actually give your body the nutrients far more than is needed by for recovery. If excessive, it is not impossible fat in the body will become redundant as well.