Regular exercise combined with a healthy diet is suitable for people who exercise regularly, with the purpose of improving health and controlling weight. But for people who exercise intensely, such as lifting heavy weights for 1 hour/day or more, preparing for a marathon or competing in a triathlon, these nutritional principles may no longer be suitable, according to the health website Healthline (USA).
Heavy weightlifters still need to eat carbs instead of abstaining completely.
For people who train at such high intensity, their diet should avoid the following:
Do not eat white starch
People are often advised to eat complex carbohydrates like potatoes, brown rice, and oatmeal, while avoiding white carbohydrates like white bread. However, for those who exercise intensely, eating white carbohydrates in moderation and at the right time can actually be beneficial.
White starch is quickly metabolized by the body to provide energy for the body. Eating before exercise will help provide an abundant source of energy to optimize muscle performance. Eating after exercise will help replenish energy reserves lost during high-intensity exercise.
Minimize starch
To lose weight, some people avoid not only white carbs but also complex carbs. Instead, they eat more protein or follow a fat-heavy keto diet. For most people, this can be beneficial.
But for people who exercise at high intensity, not eating starch will actually cause some health problems, reducing the body's endurance and recovery ability. In fact, a diet too low in starch will have difficulty providing enough energy for the body to function well, hindering metabolism, reducing exercise performance and easily causing sports injuries.
Avoid fatty foods
People who want to lose weight or exercise at a moderate intensity will often avoid eating foods high in fat. However, for people who exercise at a high intensity, foods high in fat are still necessary in the daily diet.
However, to optimize their health, they should prioritize eating healthy fats such as salmon, milk, beans, avocados or nuts. To avoid weight gain, high-intensity exercisers should eat a balanced calorie diet and change their diet when they reduce or stop exercising, according to Healthline .
Source: https://thanhnien.vn/3-sai-lam-dinh-duong-ma-nguoi-tap-ta-nang-can-tranh-185240920132023888.htm
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