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Nutrition and Exercising

  • Published: 2009-02-22 (Revised/Updated 2010-07-18) : Author: Jill Manzoni
  • Synopsis: Adequate nutritional quality is necessary if your want to achieve the maximum benefits of exercising.

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Adequate nutritional quality is necessary if your want to achieve the maximum benefits of exercising.

These must both be a part of any weight loss plan. When you exercise, the rate of your metabolism increases. This is termed as catabolism, and burns up a great deal more calories. So with this depletion of our energy levels, you must replace it with proper nutrition for a healthy balance.

When you exercise, there is increased rate of breakdown of the fats and carbohydrates. These must be replaced, especially for those who hope to build muscles. Muscle growth is triggered with more amino acid resources in the body, and exercise is their catalyst.

The demands on the body are increased enormously and require adequate amounts of energy, which are acquired through carbohydrates. This empowers the level of metabolism occurring, and high values of Protein rich foods can supply the amino acids necessary for building muscle. All these plus micro-nutrients such as the B vitamins, chromium, antioxidants such as Vitamins C and E, along with the minerals calcium and magnesium, are needed in increased quantities. The increased levels of your metabolism releases higher amounts of free radicals. You would then need to be certain you are taking actions to recover from that, by increasing your intake of anti-oxidants.

By drinking more water when you exercise, you can replace the fluids you lose from sweating and your higher respiration rate, therefore protecting you from signs and symptoms of dehydration. If you become dehydrated, it can lead to a heat stroke, hypo-volemic shock, renal stone formation, and other maladies. So by replacing the fluid loss, you are also circumventing the exothermic reaction taking place in your body.

As exercise increases almost every chemical reaction in your body does too. Your heart muscles are now working overtime too. Counteract this effect by increasing vitamins like B and C. Extra oxygen and nutrients will ensure that the heart can keep up with these rigorous demands. With the addition of more sodium and potassium, ions influx and efflux occurs. The nutritional intake should be adjusted again, so they meet up with these demands; as depletion of these ions could cause a heart blockage.

Before and after any exercises, remember that an adequate carbohydrate level is your chief energy source, so precautionary measures should be taken. Always allow adequate time for digestion before exercising. This is time enough to insure the food is no longer waiting in your stomach which can easily lead to Angina; and as the blood flow is geared to the heart, and not the abdominal organs. Idyllically, we should get good rest; eat a healthy first meal of the day, and then exercise. This will give the proper attention the body needs, and to the fullest benefits.

Athletes, Boxers, Wrestlers, and other sports oriented people, need a strong grip and good balance in the legs, which can not be developed if the exercise is not appropriately complemented with good nutrition. In order to have a strong grip, the muscles in your hands need to grow stronger and bigger. The leg muscles in turn need to be bigger for good balance. This in turn, calls for the bones to be stronger so you must be assured you are getting adequate amounts of calcium to build bone mass and strength. You can enrich your bone mass with a diet rich in fruits, fish and milk.

Reference: Jill Manzoni is a Freelance Writer, Web Developer, and Virtual Assistant with over a dozen internet sites of her own. She supports many awards, accommodations, and honorable mentions for her work in print and online periodicals, including the Golden Web Award, the Family Friendly Site Award, Phenomenal Women of the Web Awards, and many other awards for her service to others. Among her books on Natural Health, and Environmental issues, she is a syndicated columnist, and her essays and articles appear in print and on hundreds of internet sites. Contact Jill at her site


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