When it comes to sports; It is also necessary to understand the importance of sports. If you want a healthy, fit and well-functioning body, that is, a fit body, sports should be part of your life. But while doing sports, you should meet your body’s needs by eating a correct and balanced diet.

The nutrition style that we especially emphasize in sports nutrition; It is a diet rich in carbohydrates, protein, vitamins and minerals as much as the requirement, and fat is a little lower than normal nutrition. In other words, it is possible to extract the contents of the foods we will talk about from here.

When I meet someone who does sports or is interested in bodybuilding, the first sentences are; protein powders, amino acid solution can be used or we are using. Excessive protein consumption will not make you stronger and more muscular. This is one of the well-known misconceptions among those who do sports. Studies have shown that high protein intake has no effect on muscle building. On the contrary, excessive protein intake causes an increase in urea excretion in the body, and this event causes water loss in your body, fatigue of the kidneys and liver, and loss of calcium. With food, enough protein and amino acids are taken to build muscle.

Moreover, the excess protein that you cannot use turns into fat. The only way to build muscles is to train them. Carbohydrates are the best fuel for building muscles, all you have to do is combine the right source of protein and carbohydrates.

Carbohydrates are the primary fuel for glycogen stored in the muscles and liver to keep your performance at its peak. In order for the muscle to be strong, carbohydrates must not be used for energy. Therefore, the glycogen (carbohydrate) store in the liver should remain full. Otherwise, the muscles will not develop to the extent you want.

  • Foods that will help you strengthen the recruited muscles;

Milk is a good source of protein and calcium. Calcium is important for the strength of bone and muscle fibers. Especially in reduced-fat milk, the calcium content is higher and the fat rate is low. There is also conjugated linoleic acid (CLA) in milk. CLA helps prevent the formation of fat in the abdominal area and preserves lean muscle tissue. In a study, it was seen that 1 SB milk given to weightlifters after sports increased muscle building. Whole-grain muesli or a mix of oatmeal and reduced-fat milk is a good post-workout meal. You will meet your carbohydrate and protein needs.

As everyone knows, egg is a great food with its protein structure similar to breast milk and many vitamins and minerals it contains. Especially egg white contains pure protein. It is not very correct to consume only the egg white because the yolk also contains many vitamins and minerals. So if you eat 4 eggs in the morning, at least 2 of them should be whole eggs.

Peanut butter is a favorite food, especially for those who want to gain muscle by gaining weight. You can choose a peanut butter sandwich by removing or reducing the amount of other high-calorie foods from your diet. In addition, 1 tablespoon of peanut butter provides 71 calories, 3 grams of protein and helps you stay full for a long time.

You’ve heard a lot about his name lately. Yes, quinoa has been among the miraculous foods lately. Quinoa does not contain cholesterol, is low in fat and is a vegetable protein store. It has more protein content than rice and corn. 100 grams of quinoa contains 367 calories and 14 grams of protein and 7 grams of fiber. For those who cannot consume meat or have gluten intolerance and want to develop muscle, quinoa is a great herbal protein store. You can consume quinoa by adding it to your salads and soups. It provides a meal rich in both carbohydrates and protein.

5. Curd Cheese
Cheese is among the foods that are high in protein but low in fat. It is also a good source of protein for athletes. It is an ideal food to meet the protein needs after sports. You can choose curd cheese in your salads or in your breakfast. 100 grams of curd cheese provides 85 calories and 17 grams of protein.

Consumption of fish rich in omega-3 is beneficial for muscle development. In a study conducted at the University of Washington, subjects were given omega-3s for 8 weeks and their muscle development was examined. The results showed an increase in the insulin and amino acid numbers of the subjects, which means faster muscle growth. Fish rich in Omega -3; salmon, horse mackerel, mackerel. When consuming fish, consume it grilled or steamed.

We wish sports to be in every corner of our lives, stay healthy…

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