Nutrijenti koji pomažu u postizanju najboljih rezultata vježbanja

Što i kada jesti kako biste maksimalno iskoristili svoj trening? Za najbolje rezultate tijelo treba nutrijente koji osiguravaju energiju tijekom vježbanja i pomažu u obnovi mišića nakon aktivnosti. Evo kako to postići.

Prije treninga

Veći obrok pojedite dva do tri sata prije vježbanja ili manji obrok sat vremena prije, kako biste osigurali energiju potrebnu za trening. To vrijedi i ako želite izgubiti na težini. Što imate više mišićne mase, brže sagorijevate masti, stoga tijelu treba osigurati hranjive tvari koje će mu pomoći u izgradnji mišića.

Vaš obrok trebao bi biti bogat ugljikohidratima jer se oni pohranjuju kao glikogen u jetri i mišićima te pružaju energiju mišićnim stanicama. Obrok bi također trebao sadržavati proteine. Ako jedete neposredno prije treninga, izbjegavajte previše masnoća i vlakana kako biste spriječili probavne smetnje tijekom aktivnosti.

Nakon treninga

Nakon treninga što prije popijte vodu, sportski napitak ili mlijeko te pojedite nešto bogato ugljikohidratima i proteinima. To je važno kako biste nadoknadili izgubljene tekućine i elektrolite te obnovili zalihe glikogena. Ugljikohidrati su ključni za oporavak, a proteini potiču sintezu bjelančevina te obnovu i rast mišićnog tkiva.

Važni nutrijenti tijekom vježbanja

Ako želite postići dobre rezultate, pripazite na svakodnevnu prehranu, a ne samo na ono što jedete prije i poslije treninga. Posebno važni nutrijenti u razdobljima povećane aktivnosti su:

Vitamin D

Vitamin D doprinosi održavanju normalne funkcije mišića. Tijekom zime može biti teško osigurati dovoljan unos vitamina D, posebno ako ne jedete dovoljno ribe. Vitamin D također pridonosi održavanju imuniteta i zdravih kostiju. Od listopada do početka ožujka, na našim geografskim područjima nema dovoljno UVB zračenja za prirodnu proizvodnju vitamina D. Stoga se tijekom ovih mjeseci preporučuje uzimati dodatke prehrani, poput ulja jetre bakalara koje je dobar izvor vitamina D. Jedna žličica dnevno osigurava važne omega-3 masne kiseline DHA i EPA koje doprinose normalnoj funkciji srca, mozga i očiju.

Proteini

Iako se potreba za proteinima povećava tijekom vježbanja, dodaci prehrani nisu uvijek potrebni. Raznolika prehrana obično zadovoljava potrebe za proteinima. Konzumiranjem mesa, ribe, mliječnih proizvoda, mahunarki i jaja osigurat ćete dovoljan unos kvalitetnih proteina.

Antioksidansi

Vježbe visokog intenziteta povećavaju stvaranje slobodnih radikala, stoga ih je potrebno neutralizirati antioksidansima iz prehrane. Najsnažniji antioksidansi su vitamini C i E. Dobar izvor vitamina C su naranče, kivi, crvena paprika i repa, dok je vitamin E prisutan u ulju jetre bakalara, biljnim uljima i orašastim plodovima.

Željezo

Vježbanjem se povećava proizvodnja krvi za transport kisika, a za to je tijelu potrebno željezo. Dobri izvori željeza su perad, govedina, iznutrice, školjke, kruh od cjelovitih žitarica i paštete.

Kalcij

Kalcij je ključan za zdravlje kostiju. Dobar izvor kalcija su mlijeko i mliječni proizvodi, srdele, suhe smokve i bademi. Važno je znati da je za apsorpciju kalcija potreban vitamin D.

Magnezij i cink

Znojenjem gubite magnezij i cink, pa ih je potrebno nadoknaditi prehranom. Grašak, grah, banane i bademi bogati su magnezijem, dok su govedina, sir, grašak, grah i leća najbolji izvori cinka.

Jeste li znali…

Za većinu ljudi, čak i za one koji intenzivno vježbaju, obična hrana i piće mogu biti jednako učinkoviti kao specijalizirani sportski proizvodi. Primjerice, dokazano je da je mlijeko jednako djelotvorno za oporavak kao i sportski napitak.

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.