I start my article by saying a new year, a new you..
First of all, you need to know: One of the most important steps of a healthy life is sports. Whether you swim, run, do pilates or just walk. But start somewhere! It is not enough to do sports alone, but it is necessary to eat healthy. Change takes effort! If a good combination is made, get ready to see a completely different person in the mirror in a short time.
You Decided to Do Sports and You Said Let the Change Begin! Then don’t fall into the frequently made mistakes..
You decided to change and you started in a motivated way to run from place to place. The desire to do everything perfectly and to reach the result as soon as possible can sometimes make people make mistakes even in very simple points. Here I am answering all the necessary questions in order not to make these mistakes and to facilitate that beautiful path!
Are Carbs Bad, Proteins Good?
The first thing anyone who starts doing sports does is to remove all carbohydrates from their lives and load up on protein sources. It doesn’t end there, protein powders come into play! This method is absolutely wrong! The first thing you should know is that you need to use dry carbohydrates and proteins in combination.
Carbohydrates are used as energy in your muscles while you exercise. When you cut off this energy, your quality of life immediately decreases. Moreover, you get tired quickly and you will not be able to reveal your real performance!
When Will My Fat Turn into Muscle?
I answer; never!
Your fat will never turn into muscle. Because; fat and muscles have separate structures and cannot be converted into each other.
When you do sports, your working muscles develop and fat cells shrink. Here is the real and real answer to your question..
For example; There is fat around your belly but you want a tight stomach? Then you should reduce your fat masses with a proper diet and strengthen your muscle cells with the right exercise!
At What Time Interval Should I Do Sports?
It totally depends on your lifestyle. In other words, you should decide on the part of determining a time period. The important thing is the planned diet according to the exercise time!
While some studies support sports done 1-1.5 hours after breakfast, some studies argue that sports done in the evening have the effect of accelerating metabolism. So, unfortunately, there is no clear result on that side.
In my opinion, the best time is the intervals that suit you..
Is Protein Powder Essential to Build Muscle?
If you want to develop your muscles, what you really need is not protein powders, but a properly balanced program in terms of carbohydrates and proteins. Getting about 1.6 grams of protein per kilogram is enough for the first stage of muscle growth!
If eggs, cheese, milk, red meat/chicken/fish or tuna fish are consumed in sufficient quantities during the day, then the protein requirement is met naturally. So you don’t need protein powders!
What Should I Consume Before and After Sports?
Here is the favorite part.
First of all, keeping the glycogen stores in the muscles full during sports prevents muscle loss that may occur while doing sports!
Well, if you say how to keep glycogen stores intact; Here is the Answer:
How to Eat Before Sports?
one-Consume 1 main meal 2-3 hours before exercising.
Your main meal; It may contain meat group (meat, chicken, fish, cheese, egg), bread group (rice, pasta, bread) and low-fat salad.
If you do sports after breakfast, then it is ideal for you to do sports after 1.5 hours. It will not be very beneficial to do sports at those intervals, as blood sugar will drop quickly on an empty stomach and there will be poor performance. I would suggest you not to exercise on an empty stomach.
If you want to do sports as soon as you wake up; then you can make a small meal of yoghurt, oats and dried fruits and then go to the gym and have your breakfast when you return.
2- Have a snack half an hour or 1 hour before exercise. For example, fresh fruit and yoghurt.
3- Adequate fluid intake should be ensured before sports. Drinking about 500-550 ml of water will relax you. Thus, it will be possible to prevent heat-related water loss.
You should also take care to consume enough water during sports.
How to Eat After Sports?
one-Consuming enough complex carbohydrates and proteins in combination after exercise will support your muscles.
A 3:1 carbohydrate protein ratio is ideal for supporting muscles. You can establish this balance as follows;
1/3 of your main meal is protein sources such as meat, chicken, fish, etc.
1/3 from healthy carbohydrate sources such as rice, pasta, bread
1/3 may be from vegetables
For example; The combination of meat, pasta, salad and yogurt is an example.
2-This detail is also very important, as muscle tissue will be supported if carbohydrates and protein are consumed together after vigorous exercises.
You can make fruit combinations with milk or yogurt or kefir as a snack after exercise. In this way, you provide a nice combination of carbohydrates and protein and support your muscle tissue.
3- Fluid intake after exercise is also very important for electrolyte balance. It would be ideal if you drink approximately 200-300 ml of water every 20 minutes.
In this journey of change, it will be very useful to remember all that we talked about and it will ensure that you always maintain your motivation. A solid motivation and a good roadmap would also prepare you for a wonderful change that will eventually bring you success.
If you are experiencing different health problems or if you want to increase your muscle ratio to maximum levels by keeping your fat ratio at a minimum, I would definitely recommend you to get extension support at that point.
Change is sometimes painful, but the result is always wonderful. And you are worth it!