Have
the body athletic is the goal of many people. To form the body required not
only the athletic sports on a regular basis, but also supporting good
nutrition.
Offset
regular gym, nutritional intake sufficient and balanced, the body's fluid needs
are some of the important steps in shaping the body athletic. Eating patterns
that form the body of athleticism, not just food and drink before or after a
workout, but overall eating patterns.
Want
To Shape The Body Athletic, This Key-Alodokter
The
intake of Nutrients so that the body is athletic
Here
are a few types of food intake that would support supporting nutrients to the
body: athletic
Source
carbohydrate
Carbohydrates
are important for shaping body athletic
because it is a source of energy in the form of glucose, which is required when
exercising or doing other physical activities. The extra glucose in the form of
glycogen to be stored in the liver and muscles as energy reserves. On the
activity that requires a lot of energy quickly, the body relies on glycogen.
For people who work out every day, it is advisable to consume carbohydrates as
much as 50-60 percent of daily menus.
This will support the health conditions, weight loss, and physical ability.
Sources of carbohydrates that you consume like cereals, rice, potatoes, pasta,
bread, fruits, and whole grains.
Source
of protein
The
function of proteins in the body that is built at the same time improve the
body's tissues, including muscles, even though it is also used as an energy
source. Examples of sources of protein are lean meat, poultry, eggs, nuts, low-fat milk, and more. How much protein intake
per day is very depending on the weight, as well as physical activity and
sport. The recommended amount of protein i.e. in the range of 15-20 percent of the daily menu. To maintain weight,
protein intake by as much as 70 grams per day felt enough is enough.
But
if you intend on adding muscle mass, protein intake required more, i.e. If Your
weight is 80 kg, then the protein intake for added muscle mass is around 160
grams per day.
Fat
source
FAT
does indeed need to be reduced if it were to form the athletic body, but that
does not mean not consumed at all. Try to fulfill
the needs of less fat by as much as 20 percent of the daily intake. Lack of fat
not only affects the display of athletic bodies
but can also lead to impaired absorption of certain types of vitamins. Sources
of good fats that you consume, such as almonds, nuts, avocado, olive oil, and
fish contain omega-3.
Source
of vitamins and minerals
Although
vitamins and minerals do not provide
energy, its function is essential to form strong bones and carry oxygen
throughout the body. Several types of minerals are also very important because
it can affect the levels of fluid in the body and muscle performance. If
necessary, the consumption of multivitamins regularly as recommended by a
doctor.
Meet
the needs of the liquid
Water
intake is very important to keep your body temperature and to prevent
dehydration. Before exercising, it is recommended to drink more or less two
glasses. During and after the exercise, it is advisable to continue to drink
water every 15-20 seconds around the one glass. If an activity makes you a lot of sweating, the replacement of body
fluids with liquid electrolyte is also required. In fact, the liquid should
continue to drink even though no longer thirsty. One sign of sufficient water intake on the body is the
color of urine is bright or clear.
Athletic
body to form, consult the pattern of exercise and proper nutrition with a true,
especially if you have certain medical conditions.
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