Want To Build An Athletic Body, This Is The Key

Having an athletic body is the goal of many people. To form an athletic body not only requires regular exercise, but also good supporting nutrition. Balancing regular exercise, balanced nutritional intake, and meeting the needs of bodily fluids are some important steps in forming an athletic body. The diet that forms an athletic body is not just food and drink before or after exercise, but the overall diet.

Nutrition for Body Athletic

Here are some types of supporting foods that will support the intake of nutrients for the athletic body:

• Carbohydrate source

Carbohydrates are important for forming an athletic body because they are a source of energy in the form of glucose, which is needed when exercising or doing other physical activities. Extra glucose in the form of glycogen will be stored in the muscles and liver as energy reserves. In activities that require a lot of energy quickly, the body relies on the glycogen. For people who exercise every day, it is advisable to consume carbohydrates as much as 50-60 percent of the daily menu. This will support health conditions, weight, and physical ability. Carbohydrate sources that you can consume such as cereals, rice, potatoes, pasta, bread, fruits, and whole grains.

• Source of protein

The function of protein in the body is to build and repair body tissues, including muscles, although it is also used as a source of energy. Examples of protein sources are lean meat, poultry meat, eggs, beans, low-fat milk, and others. How much protein intake per day is very dependent on body weight, as well as physical activity and exercise undertaken. The recommended amount of protein is in the range of 15-20 percent of the daily menu. To maintain body weight, protein intake of 70 grams per day is sufficient. But if you intend to increase muscle mass, you need more protein intake, which is about 2 grams per kilogram of body weight per day. If you weigh 80 kg, then the intake of protein to increase muscle mass is around 160 grams per day.

• A source of fat

Fat does need to be reduced if you want to form an athletic body, but that does not mean it is not consumed at all. Try to meet the needs of fat approximately 20 percent of daily intake. Lack of fat not only affects the appearance of the athletic body, but can also cause impaired absorption of certain types of vitamins. Good sources of fat that you can consume include almonds, nuts, avocados, olive oil and fish that contain omega-3s.

• Good source of vitamins and minerals

Although vitamins and minerals do not provide energy, their function is important for forming strong bones and carrying oxygen throughout the body. Several types of minerals are also very important because they can affect fluid levels in the body and muscle performance. If necessary, consume multivitamins regularly as directed by your doctor.

• Meet fluid needs

Water intake is very important to maintain body temperature and to prevent dehydration. Before exercising, it is recommended to drink approximately two glasses. During and after exercise, it is advisable to continue to drink water every 15-20 minutes around one glass. If the activity makes you sweat a lot, replacement of body fluids with electrolyte fluids is also needed. In fact, liquids should continue to be drunk even though they no longer feel thirsty. One sign of adequate water intake in the body is the color of bright or clear urine.

To form an athletic body, consult proper exercise and nutrition patterns with your doctor, especially for those of you who have certain medical conditions.