Sports nutrition: 3 important principles and 4 groups of indispensable substances

Sports nutrition: 3 important principles and 4 groups of indispensable substances

Sports nutrition is one of the most important, even decisive factors in a workout plan. If you are a hard-worker, but you ignore the nutrition, do not focus on your daily nutrition, then surely you will not achieve the goals and results you want.

What is sports nutrition

Sports nutrition is an important foundation for successful training. Sports nutrition plays a very important role for people who practice sports and bodybuilders. Sports nutrition represents eating plans designed to help athletes or athletes perform at their best. Sports nutrition provides the full range of foods, energy, and nutrients to help your body function at its peak. Depending on the needs of each individual, the diet will be different.

3 important principles in nutrition for sports people

Diet will change depending on many factors: each person's body, sports goals, work characteristics... Therefore, there will not be a general formula for everyone. However, basically the diet for sports people will be based on the following 3 principles:

Don't skip breakfast

The first meal of the day is very important. Breakfast is very important for those who practice sports, bodybuilding, if you do not eat breakfast, or skip breakfast, you will feel sluggish and lack energy during exercise. Eating breakfast regularly can also reduce your risk of obesity, diabetes and heart disease

A breakfast rich in fiber and protein can fight hunger for longer and provide the energy you need to keep working out. Whole grains and oatmeal are often chosen for breakfast, but this food is very nutritious and also provides you with a large amount of good fiber for the body. You can also add some protein from milk, yogurt or nuts to your breakfast. Whole grains are also a good choice if you're a cake lover. You can substitute whole-grain refined flour for the cake's ingredients. Eat breakfast as a habit to ensure your health.

Sports nutrition: 3 important principles and 4 groups of indispensable substances

What to eat before and after exercise

When it comes to fueling before or after a workout, you need to strike the right balance between the classes of substances. Before your workout, eat a snack that combines carbohydrates with unsaturated fats to help you feel more energetic and work out more efficiently. At the end of each training session, immediately add protein-rich foods, this is a great suggestion to help muscles recover and grow.

Split meals

If you exercise every day but only eat 3 main meals: breakfast - lunch - dinner, you will definitely feel hungry and lack energy. In order for the body to always have enough energy to perform physical activities, exercise, divide your daily meals into many small meals throughout the day. In order for the body to better absorb nutrients, this is a great suggestion, which greatly affects your training results.

Sports nutrition: 3 important principles and 4 groups of indispensable substances

4 groups of substances indispensable for sports nutrition

Sports nutrition is a scientific ratio of a combination of macronutrients and micronutrients including:

Carbohydrates (Starch)

Carbohydrates are one of the most important macronutrients for the body. When carbohydrates are absorbed by the body, the digestive system breaks them down into glucose or blood sugar, thereby providing energy for cells, tissues and organs in the body. Carbohydrates have a very important role for the body, especially physical activities that require a lot of energy. Carbohydrates provide energy for sports activities, helping the body maintain these activities more stable and better. If your diet does not contain enough carbohydrates, your ability to function and recover will be impaired.

Carbohydrates are found in abundance in natural foods, carbohydrates are natural sugars found in foods such as fruits, vegetables, and milk. In addition, foods such as whole grain bread, potatoes, vegetables and oats are also foods that contain a lot of carbohydrates. Divide your carbohydrate intake into breakfast, lunch, dinner, and snacks to align with your planned workout. People who do sports, gym or heavy physical activities need to get between 50% and 60% of their daily calories from carbohydrates.

Sports nutrition: 3 important principles and 4 groups of indispensable substances


Protein is made up of a chain of amino acids, which are essential for every cell of the human body and play a big role in muscle recovery and growth. Proteins are known to be essential amino acids, but the body is not able to produce them on its own and needs to be supplied by food. Protein is very important for the body and physical activity, sports, protein helps you reduce muscle soreness and promote muscle repair.

A common misconception in sports nutrition is that, focusing on consuming more protein to increase muscle mass without consuming enough carbohydrates. You should consider adding protein and carbohydrates, if you eat too much protein will increase your energy (calories) and can lead to overweight.

The current protein recommendations for adults are 0.75g of protein per kilogram of body weight. If you are participating in sports and exercising regularly, your protein needs can increase to about 1.2 - 2.0g of protein. In addition, the ideal time to consume protein should be from 30 minutes to 2 hours after exercise.

Sports nutrition: 3 important principles and 4 groups of indispensable substances

The fat

Fat plays an important role in providing energy to absorb vitamins and minerals for the body. Fats include saturated fat and unsaturated fat.

Unsaturated fats are known to be healthy fats that are good for health, provide energy, help develop the body, protect organs and maintain cell membranes. You can easily find healthy fats in plant-based foods like olive oil, nuts, and fish. In particular, omega 3 and omega 6 are essential fatty acids that are especially important for sports nutrition.

Saturated fats are unhealthy fats, not good for our health, increasing the risk of cardiovascular diseases, overweight, etc. Saturated fats can be easily found in products. animal products such as red meat and high-fat dairy.

An ideal sports diet would maintain saturated fat consumption at 5 - 10% and for unsaturated fat it would be between 20 - 30% of total calorie intake.

Sports nutrition: 3 important principles and 4 groups of indispensable substances

Fiber, vitamins and minerals

Fiber, vitamins and minerals belong to the group of micronutrients, they participate in cell structure, metabolism, provide energy for vital activities of the body and are indispensable in sports nutrition. You can easily find natural fibers, vitamins, and minerals that are good for health from fruits and vegetables in nature. You should choose colorful vegetables and fruits so that your body is supplemented with nutrients from plants fully and comprehensively.

Sports nutrition: 3 important principles and 4 groups of indispensable substances

Hopefully the above information will provide you with useful knowledge about sports nutrition.

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Bioptimizers Masszymes  - Best Enzymes Supplement

For beginners, MassZymes is a medical-grade, sophisticated enzyme formula that assists you to achieve lean muscular tissue gains, faster recovery after exercises, and promotes optimum food digestion.

Masszymes 3.0 is a dietary supplement that helps improve your digestion. It contains natural ingredients that supply the right enzymes to your digestive system. By so doing, it’ll help you gain stronger and healthier muscles.

Protein intake is always recommended for those who want to grow and tone their muscles. This sounds easy, but it’s not. Many people will at first decide to include a protein shake.

However, with time you’ll realize that that isn’t enough. That’s because our body, while it can absorb and digest proteins, cannot absorb all of them. That means, even if you consume 150g of protein per day, your body won’t absorb all.

Masszymes 3.0 is a digestive enzyme supplement that is generally targeted to athletes. The reasons for taking this digestive enzyme supplement are mainly to quit bloating, eliminate food digestion pains and make the best use of gains for professional athletes. The item does this by boosting the absorption rate of proteins and amino acids that athletes require for muscle gain and recovery.

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Hope through the article above you have a better understanding of Sports nutrition: 3 important principles and 4 groups of indispensable substances as well as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Nutrition While Exercise !

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