How to eat, get the body ready💪🏼

Athletes use more energy in their daily lives than the average person, so they need extra nutrients and energy, especially carbohydrates and protein.

• Carbohydrates should receive about 5-8 grams per 1 kg of body weight per day.

• Proteins should receive about 1.4-2 grams per 1 kg of body weight per day.

Proper nutrition management improves athletic fitness during, before, during, and after exercise.

1. Before exercising

The main goal is to accumulate energy during exercise, focusing primarily on foods that provide carbohydrates, moderate protein, and low fat.

1.1 3 hours before exercise

• Should eat: rice, bread, noodles, fruit (e.g. bananas, apples) and low-fat meat such as boiled chicken breast, steamed fish or tuna

• Should be avoided: tasty foods, contaminated risk foods and hard-to-digest high-fiber vegetables such as papaya salad, raw vegetables

1.2 30 minutes before exercise

• Should eat: Fast absorption carbohydrates such as energy drinks, juices, nectar or jam bread

• Should be avoided: All milk because it is high in protein, slowing down the body to absorb carbohydrates

Drinking water is also very important. Drink 500-600 milliliters of water about 2 hours before exercising to prevent dehydration.

2. During exercise

If exercising continuously exceeds one hour, the body will use a lot of glycogen, so energy and water must be supplemented.

• Should eat: Mineral salt drink or energy gel with fast absorption carbohydrates (6-8%), such as glucose, about 180-360 ml every 10-15 minutes, ready to drink ¼ bottles (125-150 ml) of water every 10-15 minutes

• Should be avoided: solid food and milk

3. After exercise

During body recovery, the body needs both good quality protein to repair muscles and carbohydrates to replenish glycogen.

3.1 Within 30 minutes of exercise

• Should eat: Foods containing both carbohydrates and protein, such as skimmed milk, tuna sandwiches, chicken breasts, yanned pork bread, red pork bun, or energy-enhancing drinks

• Should be avoided: high-fat foods and fried foods because they slow down nutrient absorption

3.2 After 2 hours of exercise

• Should eat: Main meals that focus on carbohydrates and protein, such as rice with steamed fish, soy sauce pork, noodles, or tuna / chicken breast sandwiches.

More ✨: After exercise should weigh. If the weight is reduced by 1 kilogram, it should drink about 1.5 liters of compensatory water.

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♪ Strong body