Exercise and fitness have a direct relationship with your diet. If you exercise regularly then you need to ensure that your diet doesn’t compromise any of the efforts you are putting into your workouts. A good diet is usually composed of all the important nutrients. This includes carbohydrates, protein, vitamins and minerals and also water. Each nutrient has a role to play and can end up making or breaking your exercise session. So, you have to make sure that you take each nutrient in the right amount before, during and after the workout.

Carbohydrates

Carbohydrates provide fuel to the body. They are responsible for offering you the energy that is needed during an intense workout session. Without proper intake of carbohydrates, your body would be low on energy and your muscles will tire out quickly. Thus, it is important that you consume carbohydrates before every workout session. Another reason why carbohydrates are essential for people who exercise regularly is that they accumulate in the muscles in the form of glycogen. This glycogen is used up when you perform any kind of strenuous activity or exercise routine. Replenishing the glycogen reserves is necessary if you want to speed up your recovery after an exercise session.

Protein

Your muscles are composed primarily of protein. This nutrient is not only needed for building new muscle fibres but also for repairing damaged muscle tissues. People who are looking to increase their muscle mass, need to 2 grams of protein for each kilogram of their body weight. You should try to get the bulk of the protein through dietary sources. Protein is also needed for the recovery phase too. However, you will need the proteins which have branched-chain amino acids for this purpose. You can find them in whey.

Vitamins and Minerals

You need minerals and vitamins for the different chemical processes going on in the body. They can help in accelerating the metabolism and generating energy which is needed for performing any exercise. The body relies on sodium for balancing the fluids in the cells. If your diet is short on sodium then you will start feeling cramps in your muscles because of the fluid imbalance. Similarly, having an iron deficiency can affect your blood’s ability to carry oxygen. Thus, you will feel winded and exhausted very quickly during an exercise session. The iron deficiency is usually caused in the body due to deficiency of Vitamin C. So, you need to make sure that you are consuming enough vitamin C as it is needed for absorbing iron.

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