why it is important to have a healthy diet and when we should combine supplements with the diet to optimize our workout.
A healthy and balanced diet, rich in vitamins and minerals, accompanied by the practice of regular physical activity, can bring several health benefits, such as better weight control, improved work performance, improved training performance, increased memory and concentration, strengthening the immune system and disease prevention.
So, to guarantee these benefits, it is important that we drink water during the day, avoid sweets and fried foods, reduce the consumption of alcoholic beverages and balance the amount of carbohydrates, proteins and fats throughout the day. It is also very important to make an appointment with your nutritionist to ensure that all vitamins and minerals essential for the proper functioning of the body are being consumed.
The nutritionist instructions are important in order to be able to indicate an appropriate diet for age, lifestyle and health peculiarities, and thus guarantee the benefits of a healthy diet.
To have a healthy diet and guarantee all the benefits, it is important to take some simple actions, such as:
Drink at least 2 Liters of water a day;
Have a varied diet, alternating the fruits and vegetables that are consumed daily, and varying between meat, chicken and fish as main sources of protein;
Eat at least 2 types of fruit a day;
Consume vegetables for lunch and dinner;
Include proteins such as cheese and eggs for breakfast and afternoon snack;
Reduce salt consumption, preferring to use natural spices such as garlic, onion, pepper, basil and parsley, and avoiding the use of industrialised spices;
Prefer whole foods, such as whole wheat bread and pasta, as they are rich in Fiber, vitamins and minerals;
Avoid consumption of foods rich in sugar and fat;
Avoid consuming processed meats, such as sausage, ham, bacon, turkey breast and salami.
Balanced nutrition is critical at all stages of life. From a young age, nutrition is crucial for growth and development. As a person gets older, proper nutrition is required for energy, detoxification, and anti-aging. Nutrition improves the immune system, helps build muscle, assists in weight loss, and enhances vitality.
Supplements and their benefits
Whey protein, creatine and BCAA are the best known and sought after by those who workout, but there are several others, prescribed for the elderly, pregnant women and those with specific diseases. All require medical and nutritional care and monitoring.
Food supplements are products with identical or similar nutritional characteristics to food. In addition to supplying deficiencies in the diet, they also help balance the body. Each supplement has a specific limit and this needs to be made clear. Self-prescription can bring risks, as many people are unaware of this limit. The frequency with which it should be taken and the limit of each supplement is extremely individual and will depend on the person’s lifestyle and the degree of need or deficiency of specific nutrients.
There are many benefits when they are used properly. An example is the improvement of the athlete’s performance, either by boosting muscle mass gain or promoting better performance at the training or competition.
Some of the benefits, when used correctly:
Improves the athlete’s performance;
Helps in muscle recovery and reduces late muscle pain after intense exercise;
Contributes to muscle mass gain;
Helps in the prevention and treatment of diseases such as cancer.
Collaborates with the absorption of the minimum amount of nutrients by the elderly;
One of the supplements most used by athletes is the BCAA. There are 20 different amino acids that make up the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine.
“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. They are also a popular dietary supplement sold primarily in powder form. One of the most popular uses of BCAAs is to increase muscle growth. The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle.
ESN Intra Drive by Roman “Rex” Fritz
Intra Drive® prevents deficiencies in free amino acids in the blood plasma, in carbohydrates in the glycogen stores and in vital electrolytes by ensuring a constant moderate flow of these crucial nutrients during workout. This guarantees that the storage tanks concerned are protected! The reason for this is the perfect performance of the amino acid suppliers ( BCAA-Optimized EAAs, casein peptides – PeptoPro®, Clear Whey Isolate) in synergy with the nutritionally valuable cluster Dextrin® and the electrolytes in citrate quality.
Some research suggests BCAAs can help decrease muscle soreness after a workout. It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new. This soreness is called delayed onset muscle soreness (DOMS), which develops 12 to 24 hours after exercise and can last up to 72 hours. While the exact cause of DOMS is not clearly understood, researchers believe it’s the result of tiny tears in the muscles after exercise. BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS.
Just as BCAAs may help decrease muscle soreness from exercise, they may also help reduce exercise-induced fatigue. Everyone experiences fatigue and exhaustion from exercise at some point. How quickly you tire depends on several factors, including exercise intensity and duration, environmental conditions and your nutrition and fitness level.
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