7 Tips from Brazilian Nutritionist for those who practice exercises
Apart from the large number of calories, the athlete's dietary bases are similar to the healthy diet of anyone who exercises regularly.
Moisturize during exercise
During exercise, both professional athletes and day-to-day workouts need to stay hydrated. "Your performance may not be full enough if you are not well hydrated," points out the nutritionist of the Brazilian Soccer Team, Sílvia Ferreira.
To keep players hydrated Sílvia Ferreira bets on water and hydroelectrolytic (isotonic) drinks. "We also asked them to weigh themselves before and after the games and for every one kilo lost we offered a liter and a half of liquid", explains Sílvia Ferreira.
People who practice exercises should talk with their doctors or nutritionists about if there is a need for consume isotonic or not. If you are sedentary, you should not drink this drink because it can contribute to weight gain.
Low-glycemic carbohydrate before training
Before practicing sports Sílvia recommends eating a low-glycemic carbohydrate. those in which the body has more work to digest glucose, and sugar takes longer to do so. "So the absorption of this nutrient will be slower and the person will have energy throughout the activity," Sílvia notes. Some options are: brown rice, brown bread, whole wheat pasta, oatmeal, sweet potatoes, and fruits like apple and plum.
It is also important to have a time gap between your last meal and the exercises. Non-athletes must wait at least one hour after meals to exercise. "In the case of games, if the match takes place between 4:00 p.m. and 5:00 p.m., the main meal must take place until 1:00 p.m. If the game is at 7 p.m. it is good to have lunch at noon and eat a meal at the base of masses at 4:00 p.m. It is good to have the space of four hours between a large meal and the practice of exercises, "says Sílvia. In the afternoon snack it is common for players to even choose a food such as broth or batter instead of fruit or cereal.
Simple Carbohydrates and Proteins After Training
After training, it is worth investing in high glycemic index carbohydrates, those which the body is able to digest more quickly the glucose, sugar, contained in them. "I advise this food because it is necessary to restore as quickly as possible what you spent in training. People who exercise should always have this energy stock," says Sílvia. The nutritionist of the Selection usually offers proteins, like meats, cheese, eggs along with this carbohydrates, like breads, pastas. This is because this nutrient is essential for muscle recovery.
If you overwork at night, an example of a proper post-workout meal would be a dinner consisting of white rice, beans, lean and salted meat. If you do not exercise close to meal times, you can opt for a sandwich with white bread and turkey breast.
Sílvia gets players to eat six meals a day, breakfast, lunch morning, lunch, afternoon snack, dinner and evening snack. The nutritionist believes that this guideline should be followed in general by anyone.
One of the advantages of feeding every three hours is to avoid hunger strikes. Staying long periods without food increases the levels of hormones related to hunger (ghrelin) and lead to increased intake of processed and industrialized foods at the next meal.
Fruits and vegetables
The Ministry of Health's guidance is to eat at least three servings of fruit and three servings of vegetables per day. A study by University College London suggests that it is recommended to consume at least seven servings of fruits and vegetables a day to protect against various diseases and reduce the risk of death.
Therefore, Sylvia seeks to offer fruit to players in the mid- the vegetables are present at lunch and dinner. She states that the fruits that the most beloved ones are: melon, pineapple and watermelon. Fruits and vegetables are essential for health because they are rich in vitamins and minerals.
Free day with parsimony
During preparation for the World Cup, the technical committee gives players some free days to walk around and find their families. In these moments the stars can escape the routine of concentration, but without exaggeration.
Slips happen sporadically and they do not affect the performance and the body. "This is because the players' day off is done in a responsible way and this moment can be interesting even to avoid the monotony of food," says Sílvia.
The tip also applies to everyone who wants to maintain their weight. It is important to be aware even when you are eating something not so healthy, that they contain more fats and sugar, for example, and be careful not to abuse them.
Care while cooking
To maintain the health of our stars, Silvia pays close attention to the way food is prepared. "We are always careful with excess fat, we cook lots of roasts, grilled and cooked. We try to avoid frying and also excess sodium," explains Sílvia. These care in the preparation are valid for all people and will guarantee the consumption of a healthier food.
Given all the factors related to satiety, we can say that the best foods to maintain satiety, are those with many fibers, as they will increase the volume when in the stomach, in addition to and those with protein and fat in their composition. In contrast, those composed only of simple carbohydrates (mainly starches, white sugar and white wheat flour), without fiber, without fat and without protein, will be rapidly digested and gastric emptying will be much quicker, and will be easily stored as adipose tissue in the body.
By reducing the amount of carbohydrate of diet, the famous low carb diet, the effects of weight loss are often noticeable. But what is less noticeable (but not least) are the health benefits. The study, published in the journal Cell Metabolism, showed that restricting carbohydrates for two weeks was able to decrease liver fat, and the researchers found that reducing carbohydrate in meals could help fight liver disease.
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