Tips to improve performance during physical activities

Our body is like a car: without fuel to generate energy, it doesn’t work. In the body, the fuel needed for functioning is called carbohydrate. It, in turn, can be found in rice and other cereals, bread, pasta, cakes, among other foods.

Therefore, before running or practicing any other physical activity, it is necessary to consume foods that are sources of this nutrient. Thus, you guarantee the necessary energy supply. Next, nutritionists Alessandra Coelho and Natalia Bisconti give tips on how to eat right and get better performance while exercising.

Food after training helps replenish energy

During the practices, the muscles suffer microlesions and our body consumes the stored energy. Therefore, after exercise, food has the role of replacing the energy used, in addition to recovering and building the muscles. To expedite the muscle recoveryassociate foods that are sources of carbohydrates with those that have protein.

Use of dietary supplements

As the marathon is a exercise exhausting and long-lasting, you need to replenish your energy to increase your performance and avoid physical fatigue. In this case, the use of supplements is well accepted. However, it should always be done with the recommendation of a nutritionist.

Importance of hydration

During the physical activity, our body produces heat and, to control this increase in temperature, the organism is responsible for trying to “cool” it through sweat. It contains several substances, such as water, sodium and potassium (electrolytes).

During exercise, water loss is proportionately greater than electrolyte loss; but the longer the practice and the more strenuous it is, the greater the loss of electrolytes. When there is dehydration, there is a decrease in sports performance. Therefore, before, during and after any exercise it is important to stay hydrated.

Consumption of fat and sugar can be dangerous

Diets rich in fat decrease the yield. Very greasy foods and preparations should be avoided in the diet. It is also not recommended to eat foods that contain fiber or fermentatives. They cause gastrointestinal discomfort during exercise, reducing performance.

Stay away from high-sugar foods like sweets and treats. They can induce rebound hypoglycemia during physical activity, which happens when there is a high glucose intake, causing dizziness, nausea and even vomiting.