Nutrition Recommendations for Athletes

All the research shows how beneficial sports are for our health. We feel much better when we move regularly and take care of ourselves to live a healthy life.

Even if you exercise several times a week, you may feel more hungry during this period. For this reason, you need to pay attention to your nutrition to keep your energy up and your muscles strong. You should definitely add your favorite foods to your diet, which you can also support with supplements such as protein powder or vitamin pills.

When you exercise, you should always keep in mind that a balanced diet is also important, regardless of the type of sport you are interested in. If you are confused about this and don't know exactly what to do, you can benefit from the nutritional recommendations I have prepared for you and get better efficiency from sports.

How should athletes eat?
Practical Tips

Practical Healthy Eating Tips Suitable for Those Who Play Sports

In this process, it is useful to benefit from some basic information instead of dealing with complex programs. Because in this way, you will not be confused and you will not need to give yourself an extra difficulty.

First of all, you need to make sure you eat a balanced diet. If you plan to exercise regularly or have been trying to live a more active life for a long time, you need to make sure that your body is getting enough energy.

Since the energy source that muscles need during exercise is found in food, it is beneficial to start the day with a balanced and rich breakfast and consume quality foods throughout the day. At this point, carbohydrates are very important for our muscles.

There is no need to avoid some food groups, eat more of others or starve yourself to lose weight. Doing so will damage your health. You need to get enough carbohydrates and protein every day. Healthy fats are also very important for people who exercise.

If you are unable to prepare a program in which you adjust carbohydrates, proteins and fats appropriately, or if you have a chronic disease, you may prefer to consult a specialist instead of acting on your own.

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Don't Starve Yourself

Before Exercise

In general, it is very important to eat a balanced diet and to choose the foods you eat accordingly. But regular exercisers also need to pay attention to the time before and after training. Although it is not always possible, in some cases you should also adjust the timing of your meals according to the exercise.

By eating a few hours before exercise, you can increase your mobility and feel much more energized. The first thing you need to do is to make sure you know when you are training.

For example, if you are someone who prefers to exercise in the evening, then you can choose to eat carbohydrate-rich foods for lunch. Whole grain breads, vegetables, fruits would be quite suitable. You can also have a salad with protein, lean chicken or fish, depending on your taste.

If you are someone who prefers to exercise in the morning instead of the evening, then you should start your day with a light breakfast. For example eggYou can choose to eat fruit, whole grain bread. You can prepare an oatmeal bowl or eat something that will keep you full and not bloat you according to your taste.

Just as important as food choices is your water intake. If you regularly drink water water If you do not consume it, your body will become dehydrated and you may experience serious problems. Therefore, it is useful to be careful.

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Be Careful

Half an hour before exercise

Depending on the duration and intensity of your workout, you can get more efficiency from exercise with some foods you take half an hour before. For example, if you are going to move for an hour, you can eat nuts, a banana or a protein bar.

After Exercise

After exercising, if you don't watch what you eat for the rest of the day, you may feel tired or unwell. This is why some experts believe that what we eat after exercise is even more important than the exercise itself.

That's why you should eat foods containing water, protein and carbohydrates within two hours after exercise. Research shows that after endurance and muscle training, you should take in 100 to 200 grams of carbohydrate will make you feel much stronger.


Regardless of the type of exercise, it is very important to exercise and live an active life. But before starting this process, we should determine a suitable type of exercise for ourselves and be conscious about what we eat.

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