Monday, December 17, 2012
Your first goal is to make you feel better and maintain your shape, without competition in the key. The sport does not invade your life, and the number of sessions per week does not exceed 3 or 4 hours.What power set up?
A healthy diet first! That is to say that which will allow the body to function better, remove and repair itself, without taking the head. Here are the principles:
1) Eat more fruits and vegetables :
This is the best way to increase the intake of antioxidants to fight against free radicals produced during exercise. But also to ensure 20 to 30 grams of fiber needed to regulate the transit, satiety and glucose. It is recommended to consume at every meal, so they represent - in volume - half the plate. Raw or cooked, the key is to vary the colors, textures and flavors.
2) Do not abuse the cereal!
Rice, pasta, bread, but also pastries and biscuits increase the acidity produced during exercise. Slowing, thus, the process of waste disposal and recovery.
3) Decrease the "bad" fats:
Saturated fatty acids tend to "stiffen" the arteries that need, however, a large "elasticity" for the sport, in order to bring more oxygenated blood to the muscles. As they nest in fats (butter, cream, cheese, pizza, fast food ...), these fats have the further disadvantage of often promote weight gain. Not always adequate when it comes to moving.
4) Do not skip the protein
Sport is destructive of muscle proteins - worry the body re-fabricates then better! It is therefore appropriate to provide his body between 1.2 and 1.4 g of protein per day per kilogram of body weight. Which means, for example, consume 300 grams per day of white chicken or fish for a person weighing 70 kg.
