9 attitudes to improve the result of your training

To make the most of training and have more energy during physical exercises, simple but important habits need to be included in the routine. Next, Larissa Kussano, bodybuilding teacher at Bio Ritmo academy, and Felipe Donatto, sports nutritionist, tell us what they are.

1. Make peace with the pillow

Larissa Kussano explains that a defined body has three pillars: exercise,food and rest. “At night, our body recovers and secretes hormones that build and repair muscle. GH, growth hormone, is what helps muscles develop. A bad night’s sleep causes the body to release cortisol, the stress hormone, and this compromises training”, he details.

2. Don’t skip meals

Felipe Donatto explains that what is right is that the food is well distributed during the day. you don’t usually takebreakfast? The nutritionist says that this is the most important meal of the day. “Because it is the first body nutrition – after 6 or 8 hours of sleep – which replenishes liver glycogen and increases the amount of plasmatic amino acids, vitamins and minerals. It is also the meal that most interferes with hunger throughout the day”, he warns.

3. Not cramp!

Cramps always appear when we least expect it and it is often said that it happens because of the lack of potassium in food. Is that right? “Not exactly. The cramp is an imbalance of mineral salts or a drop in calcium or, even, in the intramuscular pH. To avoid it, consume vegetable foods daily, such as fruits, greens and vegetables, great amounts of nutrients”, advises Felipe Donatto.

4. Calcium for strong bones

Keep an eye on your diet, especially your calcium intake. “Adults should ingest 1 to 1.2 g of calcium per day, but it is important to note that calcium needs other nutrients such as vitamin D, magnesium, phosphorus and vitamin K to be absorbed correctly”, explains Felipe Donatto.

5. Warm up to train

Late for practice and missed your warm-up? It doesn’t matter! Go get warm. “Warming up is important to prepare the joints for certain movements and avoid injuries. Always do it before starting to practice any type of activity”, recommends Larissa Kussano.

6. Fitness wardrobe

There are many options for clothing and sneakers available in the market. To train, clothing must be comfortable and allow movement. “The best fabric is cotton”, guarantees Larissa Kussano. If you practice running, the professional recommends a pair of special sneakers, as they have impact absorption technology. “At the gym, you can wear a pair that offers firmness for the practice of physical activities.”

7. Consume water

When training, you want to drink water, right? Know that there is an appropriate way to drink this water. “During training, drink 100 ml of water every 20 minutes of exercise”, suggests Felipe Donatto.

Larissa Kussano, on the other hand, advises drinking a glass with each series of exercises. “Be aware of the amount of water you drink. Drinking too much water while training can cause discomfort, ”she argues.

8. Ask for help!

During the practice of physical activity, Larissa Kussano explains that it is essential to ask for help from the professionals available at the gym. “Because it is the professional who will help with the adjustment of the machinery, how to use the equipment correctly and improve the movements. Not to mention professional help will prevent injuries due to wrong exercises, ”she explains.

9. Post-workout meal

After training, you are free to eat everything in large quantities. Right? Wrong! Felipe Donatto explains that people should distribute the caloric value throughout the day. “Eating a lot after workoutsit may not help at all if the individual intends to lose weight, as this contributes to the accumulation of body fat”, he warns.