Improve Your Performance: Nutrition Tips for Yourself
For fitness professionals, nutrition is critical to our performance. Not only does it determine our fitness and performance, but it also directly affects our physique and mindset. So, how can we improve our performance through nutrition? Here are a few nutritional "hacking tips" to help you perform at your best. First, we need plenty of carbohydrates. Carbohydrates are our most important source of energy, especially in high-intensity sports. Storing enough carbohydrates can improve our physical performance, extend the duration, and vitamin in the exercise to play the best level. 3-4 hours before exercise, eat low sugar and high starch carbohydrates, such as whole wheat bread, rice, potatoes, can make carbohydrates in the exercise slowly released, to provide sustained energy. Secondly, ensure sufficient protein. Protein is the key nutrient for muscle repair and rebuilding. 30 minutes after exercise, protein supplementation can maximize muscle recovery. High quality protein foods like chicken breast, cod, Greek yogurt, etc. are recommended. It is ideal to take 20-30 grams of protein after each workout. Furthermore, essential fats are also important. Fat is the most energy-dense food and can provide back-up energy during prolonged exercise. Unsaturated fatty acids such as olive oil are more beneficial. Adequate daily intake of fat can prevent fatigue, improve endurance, and increase athletic performance. In addition, adequate water and electrolytes are essential. Water and electrolytes such as sodium and potassium are involved in many important physiological functions in the body, and a deficiency can seriously affect our physical performance and health. Drink at least 3 to 4 liters of water a day, and replenish about 500 ml every hour during exercise. Also consume snacks high in sodium salt, can also help us maintain electrolyte balance. Finally, eat less junk food and more antioxidants. Junk food is full of sugar, salt and non-nutritious fat, while antioxidant foods such as blueberries, carrots and pine nuts can protect the body's cells from damage. When exercising, consuming more antioxidant foods and less snacking and Junk food will boost our fitness, prevent disease, and keep us in top shape. Optimal nutrition is essential to being a good gym goer. A proper intake of carbohydrates, proteins, fats and water will increase our fitness and endurance, repair muscles and promote recovery. Eating less junk food and more antioxidant foods will keep our immune system strong and in good shape. Nutrition is the key to reaching the highest potential of a bodybuilder. Let's start optimizing our diet to unleash the "super energy" in our bodies and achieve greatness!