Tips for sports nutrition this summer

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The combination of exercise with a proper sports nutrition is key to keeping fit and feel good with yourself.

Facing the summer, a high percentage of people have a single goal: lose weight. However, it is not the most important thing and, above all, you need to know how. Nutrition and sport professionals recommend a merger of both areas. I.e., functional exercise with nutritional follow-up should be supplemented to achieve an increase in the level of strength, endurance, power and physical condition, as well as a recommended weight loss.

When dieting the caloric needs of each person should be take into consideration. This depends on many factors (State of health, physical activity, sex, weight, height or age) in each particular case.

To lose weight, it is not necessary to eat less nor go hungry, it can be achieved by combining a healthy and balanced diet with physical exercise.

Por ello, para Therefor to maintain an optimal state of health, during a functional physical activity it is recommendable to do a sports nutritional follow up  on a regular basis to reach the corporal fat loss, increase in muscle toning and increase in pulmonary capacity, among other benefits.

Healthy tips to improve your eating habits

Having good eating habits not only means a balanced diet. Through good nutrition practices, all our organs function efficiently, we have more energy throughout the day, we look physically better, and we can prevent some diseases.

Including the 4 food groups – cereals and roots, fruit and vegetables, products of animal origin, fats and sugars-, is significant to follow the following recommendations that will provide multiple benefits.

1. Chew slowly.It is common that when eating quickly, we don’t chew correctly. This prevents us from enjoying the taste of food and, worse, it generates a series of problems in the digestive system. Chewing correctly prevents our stomach and intestines to work overtime and having a feeling of heaviness, as well as constipation. It also helps us to calm our nervous system and increase the amount of oxygen in our body, which reduces anxiety during the meal.
2. Drink plenty of water. Many health experts recommend consuming between 2 and 3 liters of water a day, being especially suitable to drink in moments before and after the meal. If you are very thirsty, drink only the indispensable satiate your thirst, and certainly do not drink carbonated drinks. Nor is it good to take ice water that cools the stomach, delay the natural action of the gastric juices and affects the digestive system.
3. Limit sugars, fats and alcohol. This does not assume more than 10% of the ingested in a day. A good dietary habit is to eat more low-fat meats such as chicken or Turkey, most fish, Cook with less oil and limit desserts such as chocolates, ice cream, or cakes.
4. Eat 3 pieces of fruit and 2 of vegetable a day. Its consumption is associated with decreased risk of cardiovascular disease and certain types of cancer, as well as improving blood pressure. Also, with this amount you increase the dose of antioxidants and energy, since these foods provide important protective nutrients.
5. Eat regularly. Skipping meals, primarily breakfast, can lead to a sense of uncontrolled hunger, often causing an over-drinking. When we eat five times a day we are telling our body it has no need to create reserves, thus preventing overweight and obesity. Another reason would be the calorie expenditure generated by digestion and metabolizing of food whenever we eat. We control our appetite and avoid binge eating when we eat lunch or dinner. Therefore, if we take five meals will have enough energy to perform more and better throughout the day.

We have given you some guidelines for this summer that you will have to continue routinely when the season ends: a correct diet combined with physical exercise.

RETO 48, your method in Madrid that blends functional exercise, sports nutrition and beauty treatments.
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