Proper nutrition plays a key role in achieving your fitness goals. Whether you are into fitness, running or bodybuilding, what you eat can have a significant impact on your training results.

Macronutrient Balance
Proteins, carbohydrates and fats are the three main components of an athlete’s diet. Proteins are essential for muscle recovery and growth. It is recommended to consume about 1.5-2 grams of protein per kilogram of body weight daily. The best sources of protein are chicken, fish, eggs, cottage cheese and legumes.

Carbohydrates are the main source of energy for intense training. Complex carbohydrates, such as whole grains, oatmeal and potatoes, provide a steady supply of energy to the body. It is important to avoid simple carbohydrates, such as sweets and white bread, as they can cause a sharp rise in blood sugar levels.

Fats are also important for maintaining the body’s health and hormonal balance. It is necessary to include healthy fats in the diet, such as fish, nuts and avocados.

Water and Hydration
Dehydration can significantly reduce your performance. During exercise, the body loses a lot of fluid through sweat, which can lead to decreased endurance and concentration. It is recommended to drink water throughout the day, as well as before, during and after training.

Vitamins and Minerals
Vitamins and minerals are equally important for an athlete. Magnesium and calcium play an important role in muscle function, and iron is necessary to maintain oxygen levels in the blood. To provide the body with all the necessary substances, it is worth including vegetables, fruits and nuts in your diet.