Diet

Rosemary Conley diet reviews – Rosemary Conley tips

Rosemary Conley diet plan

How Should Women and Men Sports Nutrition Be?

In order to avoid problems such as fatigue, fatigue, and weight loss, calories should be taken as much as the energy consumed daily and the diet of athletes should be prepared accordingly. The carbohydrate, protein, fat, vitamin, and mineral values required by the sports nutrition program should be provided to the body through nutrients. The main energy source of the body is carbohydrates. Rosemary Conley diet, therefore, the consumption of carbohydrates should be higher than protein and fat sources. As surefire.org.uk we will give amazing tips today. Here we go:

Rosemary Conley diet book

Energy:

The energy that each athlete should receive according to age, height, weight, health status, and the sport he/she is engaged in varies.

Inadequate energy intake can cause weight loss and weakness. Therefore, a sufficient amount of calories should be provided to the body.

The energy that athletes receive during the day may differ between 2000-5000 calories. This value may be higher in endurance sports.

Rosemary Conley diet recipes

Rosemary Conley diet plan 1
Carbohydrate:

Carbohydrate source foods are the main energy source, especially for athletes.

Complex carbohydrate sources such as rice, pasta, bread, vegetables, and legumes should be included in the nutrition program of athletes.

Carbohydrates taken with nutrients are stored as glycogen in muscle and liver.

Thanks to the high-carb diet, athletes can increase these glycogen stores 1.5-2 times. Excessive glycogen stores in athletes means increased durability.

Rosemary Conley diet classes near me

Therefore, most of the daily intake of energy is carbohydrate sources. 60-65% of the energy taken daily in athletes should come from carbohydrate source foods.

In endurance sports, this value can be up to 70%. The amount of carbohydrates to be taken can also be calculated based on body weight.

5-10 g / kg carbohydrate can be taken daily depending on the duration and intensity of the exercise.

A person who trains for 1 hour a day should take 5-6g / kg of carbohydrates daily. For 3-4 hours, it is enough to take 8-10 g / kg carbohydrate daily.

Rosemary Conley diet and fitness club

 

Protein:

Protein plays an important role in protecting the body from external microbes, repairing damaged tissues, and muscle damage due to exercise.

In short-term exercises, protein sources do not supply the body with energy. It contributes to 2-5% energy only in long-term exercises.

Rosemary Conley diet plan

The effect of protein on the increase in muscle mass is valid for those who are new to sports. Increasing protein consumption in the first 3-4 weeks of exercise can also increase muscle mass.

Excessive protein consumption in athletes does not increase muscle mass; It has been observed in studies that this increase in muscle mass results from training.

Rosemary Conley diet and exercise

Rosemary Conley diet paln 2

Protein needs can be met from animal products such as milk and dairy products, meat, eggs, fish, and chicken and legume sources. Check out the healthiest food sources that contain protein right now.

12-15% of daily calories should come from protein. This value can also be calculated per kilogram.

Depending on body weight, 1.2 -1.4 g / kg of protein can be taken daily.

Protein intake above the body requirement may cause fatigue of the liver and kidneys and calcium excretion from the body.

Do you want to read more articles? Click here to go to another article!

Summary
Rosemary Conley diet reviews - Rosemary Conley tips
Article Name
Rosemary Conley diet reviews - Rosemary Conley tips
Description
Rosemary Conley diet, therefore, the consumption of carbohydrates should be higher than protein and fat sources. As surefire.org.uk
Author
Publisher Name
Sure Fire
Publisher Logo

] }

Leave a Reply

Your email address will not be published. Required fields are marked *