PLAN YOUR DIET TO WORKOUT LONGER

 How to plan your diet to make your workout last longer

It makes perfect sense that the body needs "fuel" during exercise to function properly, but despite this, nobody seems to be paying enough attention to nutrition. Instead, they prefer to find new ways to lose weight and neglect food intake, resulting in low energy and endurance levels.

However, this is also related to the foods that promote physical activity and those that don't. Therefore, your diet must be varied and nutritious. This type of meal planning prevents physical injuries, contributes to better sleep, and, above all, improves performance and training duration.

For all of these reasons, we teach you how to plan your diet so your workouts last longer.

**Why do some athletes “hit a wall”?

An athlete's personality is revealed by their desire to train and improve their performance whenever the opportunity presents itself, often with the same intensity throughout the process. For this reason, every professional athlete has a nutritionist who provides them with a diet to improve their resistance and delay fatigue as much as possible.

When an athlete needs to finish a race or similar competition, they feel like they are "hitting a wall." You can see it at the bottom of any sport that requires this type of physical wear and tears. Of course, diet plays an important role in fatigue. We can state the following:

Insufficient carbohydrates: Carbohydrates provide energy by turning into glycogen and accumulating in various places such as the muscles and liver.

Accumulation of lactate: This substance is produced by the cells when converting food into energy and sometimes we find it in the form of lactic acid. When you learn to train correctly, you can identify when this accumulation occurs and define your limits.

In addition, experts say that the basis of good nutrition is to get the necessary calories to build muscle mass.

**How to gain endurance through diet?

There are 3 main food groups for this task: carbohydrates, proteins, and healthy fats. When combined, they form chains called macronutrients, which are very popular in professional athletes' diets.

Athletes don't usually count calories, instead of checking the exact ratio of macronutrients they need to get the best results. Measurements can vary, but typically a person needs 40-60% of calories from carbohydrates, 35% from protein, and 20% from healthy fats.

Each of these nutrients has a specific function:

1. Carbohydrates

They are responsible for regulating blood sugar and glycogen levels in the muscles, which helps prevent muscle fatigue. Essentially, carbohydrates are the fuel for the body; For this reason, 55 to 65% of it is recommended for people who have moderate to high-intensity workouts.

2. Proteins

Protein is necessary for its ability to recover and muscle growth. It also greatly improves performance, although it's always better to take it at different times of the day to enhance its effects.

The healthiest option is lean protein, of which 20-30% is recommended for moderate-to-high intensity individuals.

3. Fats

Like carbohydrates, fats provide a rich source of energy. Another important factor is its ability to support the absorption of vitamins A, D, E, and K.

When it comes to fats, it's beneficial to move away from the empty ones and focus on the healthy ones, like avocados. Athletes who train at a moderate to high pace are recommended to include 30% of these fats in their diet.

In any case, you should not consider these proportions final, because everything depends on your physical level, education, and personal characteristics. Keep in mind that the amounts of protein and fat generally stay the same; while those of carbohydrates vary.

Tips for choosing healthy and high-energy foods

1. Put 60% carbs on a plate, then add protein and veggies. There is no need to add fats as proteins are usually low in them.

2. If you want to eat less, simply reduce the size of the plate.

3. Do your best to ensure foods are varied throughout each meal of the day.

4. You can eat 4-6 meals a day to keep your energy levels high.

5. Maximize the nutrients you eat by including fruits and vegetables on every plate.

6. To regain your muscles and energy after a workout, you can have a carbohydrate- and protein-rich snack.

7. Stay away from junk food.

If your only goal is to lose weight, limiting certain foods won't have consequences for the foreseeable future. What you should be doing instead is filling your stomach with high-fiber vegetables, fruits, whole grains, legumes, lean protein, and low-fat dairy. However, consult a nutritionist who will customize a program to suit your needs, and you'll see how you can achieve the results you want without torturing yourself through the process.