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Cereals, fruits, vegetables and beans are a key part of nutrition for people who are involved in sports.
The human body usually burns a combination of sugars, fats and proteins in various amounts, depending on the type of physical activity that we are involved in. During exercise, the body chooses what kind of nutrients it will burn as a source of energy. The factors that impact that choice are the duration of the exercise, its intensity, your physical readiness and the starting level of sugars stored in your muscles in the form of glycogen.
Usually, sugars are the first thing to be spent during physical activity. Therefore, for people who are doing sports, their diet should consist of about 55% carbohydrates, such as whole grains, fruits, vegetables, beans that are good because of their protein and sugar content.
Diet & Sports: Which Carbohydrates are Good for Muscles, and for Losing Excess Kilograms?
– Whole Grains
It is necessary that your meal consists of cereals, but whole grain cereals such as rice, wheat, barley and so on. Bread and pasta are good for lunch. These elements contain complex carbohydrates , fiber, zinc and Vitamin B. One portion will provide you with 2-3 grams of proteins.
– Vegetables, but pay attention to the color
If you are doing sports, you should pay attention to vegetables that are bright in colors such as yellow, red or orange. In this way, you will get the necessary levels of Vitamin C, beta carotene and other antioxidants that will protect your body from oxidative stress during training. Besides this, vegetables are an important source of iron, calcium and fiber, and one portion contains about 2g of proteins.
– Beans. A source of sugars and green proteins
These are foods such as beans, peas, lentils and soy milk. These foods are not only rich in proteins (7-10g per portion), but will provide you with the necessary carbohydrates that are important for people who do a lot of sports. They will also provide you with fibre, iron, calcium and Vitamin B.
– Fruits, and ideal snack