A nutrition regime during the outdoors sports training is very important in the process of sports fatigue. At this time, the body needs nutrients to recover. In addition, setting a suitable eating will enhance the practicing performance to improve the healthy body.
What Should We Eat When Playing Outdoor Sport?
If you regularly play some outdoor activities, you will need more energy and nutrients than non-athletes. All that you need is to follow the exercises on a regular basis with appropriate intensity. Here are the guidelines on nutrition in outdoor sport:
Adding More Calories To Match Consumed Energy
If you do not exercise more than 3 to 4 hours a week, you do not need to increase the daily calorie consumption (1800 for women and 2100 for men). If you exercise more with an intense workout, you need to adjust your diet.
Some people, who exercise much, need calories to 2,000 calories for women and 2700 for men, while other just exercise some high-intensity during the day from 2400 to 2800 for women and from 3000 to 3500 for men.
Nutrient Ratio Balance
It takes for granted that carbohydrates constitute at least 55% of the calories consumed. The contraction of the muscles, the heart, and the brain controls the movement and produce the heat because the physical activity needs a source of energy, which is always available. Sugar from food presents in our bodies as glucose and glycogen.
Fat accounts for 20% to 30% of the total calories consumed. Fatty acids srre considered as energy sources during the period of exercise regularly, but it does not need too many fatty acids
Protein: accounts for 5%. It is used for the preparation and development of muscles, it can be seen that all outdoor sports need protein and those who practice sport regularly need more.
Vitamins And Minerals
Vitamin C, E-pro A and B contribute to protect muscle cells during exercise and help cells recover. You must be sure that the diet is full of foods such as fresh vegetables, meat, fish, eggs, and cereal.
Mineral salts is also an important factor in weight loss through sweat. Make sure you have enough iron, which is a pivotal element in transporting oxygen to the cells and organs (can be found in meat, fiber, and dried fruits).
Magnesium plays an essential role in muscle activity and the function of the nervous system (can be found in mineral water, cereals and chocolate). Calcium is an essential ingredient for strong bones (can be found in dairy products, fruits, and vegetables) and sodium is a core ingredient for metabolism in the body (can be found in salt)
When you exercise, your body temperature increases. To avoid overheating, it depends very much on the intensity, temperature and humidity in the air. The body will break the sweat to release heat, water use in the body.
This explains why we need to take into serious consideration to draining the fluid in the body so as not to lead to dehydration. If this happens, the effect of exercise will decrease and you will easily be injured especially sprains.
Exercise Tips For Outdoor Sports
Athletes need to eat plenty of nutritional supplements with the average or low sugar index (can be found in pasta, rice, potatoes, bread, and cereals), especially before and after exercise to replenish sugar.
Before and after playing sport, avoid fatigue and increase the training effectiveness by adding sugar such as dried fruits, cereal and energy drinks.
Although they increase the ingredients of the diet and is essential for the development of bodybuilding, you do not eat too much protein. Otherwise, you will have problems with your health care at risk, stop properly.
Before, during and after the exercise, drink plenty of water to compensate for sweat loss. Adjusting diet when training with high intensity in the best possible conditions.
Above are some easy tips in nutrition regime for all individuals to get the best result in playing outdoor sports. Try to follow and set for yourself an appropriate diet. As a result, you not only develop your body but also enhance the health in your life.