Fitness nutrition

In order to be able to exercise the necessary energy from the food, that is, it is necessary to have quality food before any physical activity and also to properly feed after exercise.

Proper nutrition for exercise

The amount of food that is needed will vary depending on age, sex, weight and level of activity.

The level of calorie burning depends not only on the type of recreation you use, but also on how much energy you consume.

Fitness nutrition

Divide the calories into carbohydrates, proteins and fats:


Sugar and starch in the body are decomposed into glucose, which the muscles use as energy. Excess carbohydrates are stored in the liver tissue as glycogen and released when needed.

Glycogen provides energy for intense activities and prolongs endurance. An excellent source of carbohydrates are: cereals, integral products, vegetables, rice and pasta.


Proteins should be an integral part of all three basic meals, as they will slow the absorption of carbohydrates. Fish, eggs, chicken, meat and legumes are a great source of protein.


Also in the diet you also need fat. Dairy products with a lower percentage of milk fat will give you enough good fats that are needed for daily activities.

Try combining all three product groups in the main meals.

A healthy and good breakfast can be made from cereals and milk or low fat yoghurt and a glass of fresh juice or fruit juice. The easiest lunch you can make is a sandwich with lean or poultry meat, fish, whole bread, fresh vegetables and fruits on the side. Protein in energy sticks may be helpful, but do not use them as a substitute for a meal.

Planning meals and dinners

If you exercise and do not eat breakfast in the morning, use all the stored energy. However, if this is your way, try hard before eating fresh fruit.

If you are planning intensive training, eat a carbohydrate-rich meal at least three to four hours before the activity. Choose foods that are easier to digest. Experiment with food to discover the one that suits you best.


It is especially important to drink plenty of fluids before, during and after physical activity. If you have intensive training, try drinking even if you are not thirsty.

Water is the best choice for any activity. If you exercise intensely for 90 minutes or longer, try drinking sports containing electrolytes and carbohydrates. However, sports drinks are made for people who are durable during long activities. Certainly not needed by the average person.

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