Proper nutrition is not just for professional athletes. The nutritional needs of active people that are committed to regular exercise and involved in a busy lifestyle, are also important. We know that the consumption of high-quality food help us perform better and regular exercise improves the body's ability to utilize the nutrients from these foods. Food provides fuel for exercise, as well as essential elements for growth, maintenance and repair of body tissues. Without the right type and amount of fuel, the body cannot perform at its peak. Meeting nutritional needs is a daily challenge as nutrition and physical conditioning go hand in hand.
People can vary in their abilities to tolerate food before exercise, so you will need to experiment with different foods and schedules. Food made up of carbohydrates feed the brain, maintain blood-glucose levels and fuel muscles that contribute to enhancing stamina and endurance. keeping hydrated with water is also of prime importance. People generally do not drink enough water because they usually rely on thirst to determine when and how much to drink. Thirst is not a good indicator, as thirst really indicates slight dehydration.
After a prolonged exercise the body is left depleted of fueled carbohydrate and/or dehydration, leaving you feeling fatigued. Some people argue that consuming carbohydrates immediately after exercise will ensure rapid recovery. Here are some helpful tips for enhancing recovery post-exercise;
Hydration - drink with the next workout in mind. Re-hydrating is a major part of post-exercise recovery.
Carbohydrates - the best tool for refuelling is carbohydrates. Its required to provide energy and refuel muscles and fluids which are most receptive to replacing depleted glycogen storage. It also helps your body begin rebuilding muscles quickly. We should consume carbohydrates before, during and after exercise to maintain performance and replenish exhausted energy reserves.
Protein - intense exercise and sports involve the breakdown of muscle tissue. Workouts that intensify can shock the body and lead to micro-tears in muscle tissue. Amino acids (the building blocks of protein) are key in repairing muscle tissue and advancing muscle development. Consider adding protein along with carbohydrates for nutrition recovery.
Antioxidants - taking an antioxidant supplement may help to destroy free radicals that cause inflammation to stressed muscles.
Also, remember to always stretch your body after exercise to avoid lactic acid build-up. When we truly understand the functions of our body during exercise and the roles the foods play supporting that function, we can easily keep motivated to achieve the fitness goals that we lay out for ourselves. Sharing your goals with friends and family is another way to maintain motivation for achievement.
"Persistence is to the character of man as carbon is to steel" - Napoleon Hill
