Marias Health Blog

Diet has a significant impact on performance in sport and particularly at the elite level. Good nutrition makes it possible to train harder, it becomes more fun and fitness results gets better. 
I will write about different sports and how to upload your diet in order to perform better.

There are three important things to consider to improve physical performance, and it is the right diet, the right training and the right rest. To let your muscles recover through rest is important so you can train harder.

When you are fitness training you should not eat too close to the workout because then collected a lot of blood to the gastro-intestinal tract, blood is needed out of the muscles. About 3 hours before the cardio workout you should eat and the meal should consist mainly of complex carbohydrates. It’s fine to eat a lighter targets consisting of carbohydrates whit low glycocemic index approximately 30-60 minutes before workout.

A runners’ endurance depends on the availability of glycogen in the muscles. At training and competition emptied muscle cell content of glycogen, and when it happens, the muscles will not continue to develop force. It is then important to replenish after a workout and it does so by eating enough carbohydrates. If you eat as soon as possible after the training, the load is most effective.

Here are some examples on what you should train if you are a runner;
Leg press, squats, kneextension, lying thighsrcurl, sitting thighcurl, sit-ups, back uprisings.

Lunch
Baked salmon with bulgur and broccoli and a little cold sauce.
or…
Potato and leek soup.

Dinner
Chicken and baked vegetables.
or…
Lens stew with potatoes and vegetables.

Did you know this about the different spices?

Garlic appears to increase the energy burning for those who eat it regularly, which benefits the of weight loss. Garlic also fights viruses and are therefore considered to be a natural cold medicine.

Basil carries substances that counteract aging, virus and bacterial infections.

Ginger increases heat production and energy consumption and it can contribute to weight loss. It can prevent nausea and is a good natural medicine for  sickness. It provides stronger immune defens and contains much antioxidants.

Cinnamon contains lots of antioxidants and has many health benefits. It balances the blood sugar so your body doesn´t need to produce as much insulin to manage the blood sugar. Insulin is fattening and increases the risk of type 2 diabetes, cardiovascular diseases. Use more cinnamon!

Cardamom is good for digestion and has a calming and mild diuretic effect, it should have an effect on blood pressure. Cardamom also contains much antioxidants.