Nutrition is super important when it comes to improving how well we exercise. Here are some key ways it helps:
Energy Supply: Carbohydrates should make up 45-65% of what we eat every day. They give us energy, providing 4 calories for every gram. This energy is really important for intense workouts.
Muscle Recovery: Eating enough protein is vital for repairing muscles after we exercise. A good amount of protein is about 1.2-2.0 grams for every kilogram of body weight. Research shows that if we eat protein after working out, it can increase muscle repair by about 20%.
Staying Hydrated: Drinking enough fluids can boost our performance by 2-3%. If we lose just 2% of our body weight because we are dehydrated, it can hurt our strength and how long we can keep going.
Vitamins and Minerals: Getting enough vitamins and minerals is important because they help our body work well. If we don't get enough, our performance can drop by up to 25%.
All these factors come together to help us perform our best in sports and exercise!
Nutrition is super important when it comes to improving how well we exercise. Here are some key ways it helps:
Energy Supply: Carbohydrates should make up 45-65% of what we eat every day. They give us energy, providing 4 calories for every gram. This energy is really important for intense workouts.
Muscle Recovery: Eating enough protein is vital for repairing muscles after we exercise. A good amount of protein is about 1.2-2.0 grams for every kilogram of body weight. Research shows that if we eat protein after working out, it can increase muscle repair by about 20%.
Staying Hydrated: Drinking enough fluids can boost our performance by 2-3%. If we lose just 2% of our body weight because we are dehydrated, it can hurt our strength and how long we can keep going.
Vitamins and Minerals: Getting enough vitamins and minerals is important because they help our body work well. If we don't get enough, our performance can drop by up to 25%.
All these factors come together to help us perform our best in sports and exercise!