Tips for Keeping Food Fitness

Carbohydrates (starches and various types of sugar) is the main energy source for the body, and by choosing a balanced diet high in carbohydrates, you can remain active for longer, train harder, not easily tired after exercise, reduces the risk of injury and become more fit.

In order to implement high-carbohydrate diet is balanced properly, there are ground rules:
1. Eat and enjoy the varied types of food.
2. Eat high-carbohydrate diet
3. Carbohydrates (from the starchy maupun sugar) is the most important energy source for the muscles being worked.
4. The body can store only limited amounts of carbohydrates in the liver and muscles as glycogen.
Each time you exercise, your glycogen reserves will be reduced
Choice of food and snacks should be based on high-carbohydrate foods (cereal, bread, rice, potatoes, pasta).
To avoid fatigue and improve your performance on the activity / sport next session, you should:
1. Carbohydrate-rich snack snacks (plus drinking water) is less than 2 hours prior to exercise, such as cereals, fresh fruit, dried fruit, fruit yogurt, fermented milk drinks, wheat bread or a sandwich.
2. Changing the glycogen reserves with high-carbohydrate foods immediately after exercise (approximately 30-60 minutes)-whether it is directly a big meal or just snacks rich in carbohydrates such as breakfast cereal, bananas, bread, jelly, wafer, cereal, juice, or energy drinks.
3. Select and set the time to eat and drink consumption patterns according to your training. The important thing is to always eat healthy foods high in carbohydrates as a whole, so that food choices should be a practical, comfortable, fun and can be eaten! Try to ask for opinions separate from sports nutritionist about food choices that fit for you.
4. Drinking enough water.
* Dehydration is a major cause of weakness. When you are thirsty, you've experienced mild dehydration, so drink before felt thirsty.
* Drink before, during and immediately after exercise, along with increased secretion of fluid during exercise. Plain water is sufficient, unless you exercise for an hour or more continuously. In such circumstances, isotonic fluid intake would be more appropriate. When the color of your urine darkening, drink more. Try to reach an amount equal to the amount of water drunk by the color more clear.