21 Aug What are The Repercussions of Exercise on Eating Habits?
Nutrient poor and unhealthy food are available nowadays in the market. Many of us experience this difficulty while living alone because of a shortage of time and money. As a result of which people buy processed, unhealthy, and unhygienic food which may lead to obesity, indigestion, and other health issues. Besides that exercise plays an important role in staying fit and healthy. Your nutrition has an impact on your workout. While doing an intense workout like cardio, strength training, jogging, or brisk walk your muscles need energy which you can import through proper nutrition. You need small snacks during, before, and after your workout, so if you have small meals then you can perform more efficiently.
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Influence of aerobic exercise on healthy eating
Studies have shown that if you want to do an intense workout like aerobic exercise then your diet should be healthy. When you take low-fat food, milk, eggs, fruits, veggies, and cereals you tend to work out more. Similarly, if you take processed, oily, fried food and sodas or food containing a low amount of nutrients then your performance can be affected badly. So aerobic exercise helps in developing healthy eating habits.
There should also be an appropriate quantity of carbohydrates, proteins, and fats in your meal which is considered healthy eating.
Intake of carbohydrates
Carbohydrates in the form of sugar and starch provide us energy during the workout. The carbohydrates which we take from food are stored in the form of glucose in our muscles and liver. So when we exert, our body uses backup energy stored in the liver and muscles. So when these stored energies are diminished there is less energy left for further workouts. So we need to take snacks before, after and during workout containing the appropriate quantity of carbs
Food containing carbs
You can get carbohydrates from foods like dairy ice cream, yogurt, fruits, fruit juices, grains, crackers, cereal, beans, vegetables like potatoes and corn, cookies, and other desserts.
Proteins (a building block of the body)
Proteins are considered as the building block of the body. They are large molecules in the body that play a vital role in the functioning of the cell. Add around 2 grams of protein per kg of your body weight. Protein helps in performing several functions of muscles during workout. They help to build muscle fibers and rebuild damaged muscles.
Food rich in proteins
There are several foods from which you can get proteins easily they are
Meat and seafood, nuts, eggs, milk, beans cheese, and yogurt.
Vitamins and minerals also play an important role in the functioning of muscles during workout. Deficiencies of vitamins and minerals may lead to cramping in muscles and causes poor contractions. For example, when we take iron there should be a sufficient quantity of vitamin C also which helps in the absorption of iron. Similarly, there should be a sufficient quantity of electrolytes in our body like sodium to help maintain the electrolyte balance of cells by pulling the water in. Lack of these vitamins and electrolytes in the body makes you feel tired soon after workout, and your ability to perform workout can also be affected.
Water (for keeping yourself hydrated)
Water helps in maintaining core temperature. When we breathe and sweat during the workout there is loss of water from our body.
During intense workouts like climbing water keeps your heart rate normal and also helps to maintain your body temperature. Several studies have shown that your heartbeat increases up to 8 beats per minute when you lose one liter of water through sweating. So water also plays an essential role during exercise.
Deduction of calories from the diet
If you are trying to shape up yourself it is not necessary to cut off the excess of calories from your diet. Women who are trying to shape up them self should at least take 1200 to 1500 calories per day. And for men who are trying to reduce a few pounds should take 1500 to 1800 calories per day. Must also talk to your doctor before cutting off calories from your diet.
So in this way exercise has an impact on your diet. Focus on eating a healthy diet having the appropriate amount of all nutrients.