Posted: Saturday, January 13, 2018 - 0 comment(s) [ Comment ] - 0 trackback(s) [ Trackback ]

Although both sports, exercises that require more endurance, such as running, turn out to require a different intake when we do sports that require strength, such as building muscle mass.

Bob Seebohar, RD, MS, CSSD, CSCS, specialist dietetics and exercise physiology in the US explained, if you do endurance exercises like running for an hour a day, the main focus in maintaining stamina is to stabilize blood sugar through the right combination of carbohydrates, proteins, and fat.

You can use your palm as a measuring instrument. Fill one palm, from wrist to fingertips, with carbohydrate sources, ie fruits, vegetables, grains, and tubers. Use the other palms for protein sources.

If the duration of exercise increases, then add the amount of carbohydrates. Its composition becomes 2-3 carbohydrate palms and 1 protein palm.

Whereas if you want to build muscle mass, it takes more food to maintain strength.

Sports muscle formation requires more proteinLyashik Sports muscle formation requires more protein
You need to consume carbohydrates and protein at least 30 minutes before lifting weights and re-consuming within 30 minutes after exercise to maintain muscle protein synthesis.

That way, endurance athletes who train for an hour or less, will get enough nutrition for the energy needed.

Endurance athletes will generally feel full about three hours after eating carbohydrates, protein, and fat. Eat as much as four or five times a day using the method of the palm of the hand will keep the signal hungry and satiety continue to connect.

For strength athletes, it is advisable to eat every two hours, or about five to seven times a day. That way will help bodybuilders save more energy throughout the day.

However, for any type of sport, try to reduce the intake of refined sugar, such as sugar contained in the packaged sweet drinks. Also use natural protein sources obtained from steak, chicken, fish, eggs, beans.

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The protein recommendation for resistance training is about 1.2 to 1.5 grams per kilogram of body weight per day, while strength training requires 1.5-2 grams per kilogram of body weight per day. For healthy fats you can get them from olive oil, coconut oil, avocado, and nuts.

For supplements, more endurance exercises require sports supplements such as sports drinks, energy gels, and energy bars. While strength training does not use that many categories, it uses more whey protein powders and ergogenic supplements like HMB and creatine.

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