Purebun.com – Having an athletic body is the dream of many people. To form an athletic body, it is not only necessary to exercise regularly, but also to have good supporting nutrition.
Balancing regular exercise, balanced nutritional intake, and adequate body fluids are some important steps in shaping an athletic body. To get an athletic body, diet and daily nutritional intake must really be considered.
Nutrient Intake for an Athletic Body
Here are some types of supporting foods that will support nutritional intake for an athletic body:
1. Source of carbohydrates
Carbohydrates are important for building 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 this glycogen.
For people who exercise every day, it is recommended to consume carbohydrates as much as 50-60% of the daily menu. This will support the condition of health, weight, and physical ability.
Sources of carbohydrates that you can consume include cereals, rice, potatoes, pasta, breads, fruits, and whole grains.
2. 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 an energy source.
Examples of protein sources are lean meat, poultry, eggs, nuts, low-fat milk, and others.
How much protein intake per day is very dependent on body weight, as well as physical activity and exercise. The recommended amount of protein is about 15–20% of the daily menu.
To maintain body weight, protein intake of 70 grams per day is sufficient. However, 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 protein intake to increase muscle mass is about 160 grams per day.
3. Source of fat
Fat does need to be reduced if you want to build an athletic body, but that doesn’t mean you shouldn’t eat it at all.
Try to meet the needs of fat, approximately 15–20% of your total daily calories, or 20–30% if you are focused on increasing muscle mass.
Lack of fat not only affects the appearance of an athletic body, but can also cause impaired absorption of certain types of vitamins.
Sources of good fats that you can consume include almonds, nuts, avocados, olive oil, and fish that contain omega-3s.
4. Source of vitamins and minerals
Although vitamins and minerals do not provide energy, their function is important to support body functions. Some types of minerals are also very important because they can affect fluid levels in the body and muscle performance.
If necessary, take a multivitamin regularly as recommended by your doctor.
5. Meet fluid needs
Water intake is very important to maintain body temperature and to prevent dehydration. Before exercising, it is recommended to drink at least two glasses.
During and after exercise, it is recommended to continue to drink water every 15-20 minutes about one glass. If activity makes you sweat a lot, replacement of body fluids with electrolytes is also necessary.
In fact, fluids should continue to be drunk even though you no longer feel thirsty. One sign of adequate water intake in the body is a bright or clear urine color.
To build an athletic body, consult a proper exercise and nutrition pattern with your doctor, especially for those of you who have certain medical conditions.