Sports nutrition and guidelines to stay motivated all year round
With the new year, we set resolutions that are often closely related to healthier and more active lifestyles or, what amounts to the same thing, physical exercise and nutrition.
It is easy to see gyms filled to the brim, bicycle routes full of cyclists, or parks full of runners… That more and more people adopt these habits is excellent news, since physical activity has many benefits for health. If you are one of those who this year has resolved to improve your diet and do sports, today we bring you this article on sports nutrition and some guidelines so you do not lose motivation.
From MAPFRE and with the aim of promoting healthier lifestyle habits, we launched KM de Confianza II, where in addition to taking care of your health and well-being, we help you to achieve your challenges and to bring out your best body-mind version. If you want our coaches to prepare a personalized training plan for you, do not hesitate to follow them on our social networks.
The importance of sports nutrition in the prevention of sports injuries
To obtain good results with sports practice, we must also take care of our nutrition. Adapting it to our exercise routine or, if necessary, including other foods that help us to carry out the sports practice successfully.
For athletes, nutrition is the most important tool, as it is key to preventing and avoiding muscle problems, furthermore, it impacts recovery and endurance. Sports nutrition is fundamental because it covers the pre, during, and after sports practice.
Despite injuries, we need to take better care of ourselves, avoiding particular foods and focusing on those that will enhance recovery. We must differentiate between pro-inflammatory foods and anti-inflammatory foods. A diet rich in saturated fats, added sugars, and abundant in ultra-processed products is considered pro-inflammatory. Therefore, it is important not to abuse foods such as refined sugar, industrial vegetable oils, or refined flours and cereals. In terms of anti-inflammatory foods, we can choose fruits and vegetables, all kinds of vegetables, especially the green ones such as broccoli and spinach. It should also be mentioned that oily fish, rich in omega-3, displays non-negotiable properties, such as its anti-inflammatory and anti-autoimmune properties, which favor the treatment of diseases related to inflammation and cardiovascular problems.
Athletes’ nutrition and myths
Have you heard about the false myths associated with sports nutrition? This article discusses some of the common myths related to sports nutrition. When it comes to sports nutrition, there are still many false myths and beliefs, even though they have been disproved on numerous occasions. They often encourage athletes to adopt the wrong eating patterns. For example, there is the myth that protein improves our performance if consumed during exercise, while the most recent research disproves it. Or that fat is bad, when it is actually a very important energy source. In order to act accordingly, it is always important to seek the advice of a competent professional. It is important to take into account that the proportions of nutrients are balanced, and above all, that we can follow the guidelines set by a nutritionist since each person has his or her own needs.
Getting started with physical activity, a goal for 2022
It is estimated that one-third of new members leave the gym as soon as January is over. People who abandon the healthy habit of playing sports do so because they are unable to see the long-term benefits and are therefore unmotivated. We bring you some key points to start the year with the right mindset so that we don’t lose motivation throughout the year.
- Take it easy at first and be consistent
Whether it’s your first time in a gym or you’ve taken a break after the holidays, keep in mind that no significant change is achieved in a single session. Sports require some time to become accustomed to, and it is critical to ensure that we do not overdo it and then reject the idea of going to the gym. Furthermore, you will not only tire out faster, but also increase the risk of injury.
The most important thing is to remain consistent and motivated. Any attempt to stop eating or engaging in sports in the hope that you will lose weight quickly will fail. Fundamentally, one needs to maintain a habit and set aside two or three days a week for physical activity and be consistent with that routine.
- Find a sport that you enjoy and take on new challenges
It is a good idea to incorporate new exercise routines as well as new activities during the beginning of the year. Would you like some ideas? Perhaps it’s time for you to try activities such as yoga or Tai Chi, or perhaps you prefer more demanding exercises such as CrossFit.
Currently, you can engage in all types of sports at any time of the year, and there are a variety of gyms available to you. The options are almost endless, and being able to try different disciplines and centers is key to finding your favorite sport.
Remember, you do sports to feel good about yourself, stay active and improve your health. It doesn’t have to be an obligation, but rather something to feel good about yourself. Thus, when you feel bored, it is time for a change. You have endless possibilities and opportunities to try new activities that renew your commitment to wellness and sport.
- Consider incorporating exercise into your routine and rest accordingly
Exercising can’t be a big sacrifice, otherwise, you’ll give it up as soon as you can. Be mindful of this when choosing the center where you will practice sports. Choosing a center located close to your home or work will make it more convenient for you and will be key to your consistency.
It is also important not to forget to rest. It sounds easy, but we often forget, and in order for the body to reflect that hard work, we also need to take care of it. When we exercise we are asking our body to make an effort to obtain the desired results. Thus, it is important to remember that, in order to maintain your routines without feeling tired, you must disconnect, rest, and sleep for at least seven hours.
- Think long-term goals
Miracle exercises or exercises that miraculously allow for the burning of localized fat should be demystified. We must make the effort to understand that these things come with time, a lot of perseverance, and a certain amount of dedication. Don’t get overwhelmed if you don’t get to that point immediately, because it’s not realistic. Above all, keep in mind that both your training and nutrition should be tailored to you, your routine, your long-term goals, and your circumstances. If you have doubts about the type of activities or wish to set healthy guidelines related to your weight, for instance, it is indispensable that you consult with the appropriate professional team.
- Whenever you need it, ask for help
If, after trying, you still feel that you are not achieving the goals you have set for yourself, do not hesitate to consult with the experts. Ask for help at your gym, they have received specialized training and will know how to guide you better than anyone else.
Sport and depression
Last but not least, we want to emphasize the importance of physical exercise in our state of mind, which releases endorphins, leading to a feeling of well-being. Hence, it is indicated for people suffering from depression.
Physical activity is considered effective both preventively and in reducing the risk of developing depression. And at the therapeutic level, to improve symptomatology, as well as organic complications. Some epidemiological studies show that there is an inverse relationship between physical activity and mental health. The more exercise, the lower the risk of depression. So now that you know, don’t put it off until next year and start taking care of yourself today.