Proper nutrition and exercise

Anyone who has ever dealt with sport, especially professionally, is very much aware that a proper diet is crucial both for losing weight, gaining muscle mass, as well as to improve strength and endurance, and ultimately to the health and well-being as well.

Irrespective of whether the individual is actively or recreational engaged in sport, wants to gain muscle mass, lose weight or just improve, psycho-physical fitness, a healthy and balanced diet is crucial. For professional athletes, the choice of the appropriate foods is even more important; for sport enthusiasts, it is important that the ratio of nutrients is as following: 50 percent carbohydrates, 30 percent protein and 20 percent of fat. Slight deviations are dependent on the wishes, objectives and needs of the individual.

Besides to the relationship between nutrients it is also important the source from which are certain nutrients ingested. Not all carbohydrates are the same, as same is the case for proteins and fats. Food should definitely replace lost energy, in addition to the three major food groups are also essential vitamins, minerals and a sufficient quantity of liquid.


For the renewal of cells and muscle building are proteins, which represents 15 percent of our body, crucial. If the intake of proteins is not sufficient; or in the case of low-quality of proteins, will the muscle tissue begin to break down. The main and natural healthy low-fat sources of protein are meat, eggs and fish and low-fat milk. For vegetarians remain soy, whey, and as a complement nuts and mushrooms. Although proteins are essential for muscle building, we should not overdo with them. If you take them in recommended doses, your body will no longer be dealt with extraneous proteins and will easier focus on the burning of excess fat.


Carbohydrates allow us easier and more efficient physical activity. Their excess is stored in the body as glycogen in the muscles and liver. As a source of carbohydrates that give us energy are recommended especially complex carbohydrates with lots of fiber, such as for example, oat and other cereals, vegetables, whole meal pasta and rice as well as in limited quantities of fruit.

Avoid foods that contain a lot of starch and sugar, this may exceptionally be consumed immediately after exercise, only when it is necessary due to depleted stocks of glycogen, ensure to the body as quickest as possible a source of glucose for regeneration. In this case, you can reach for simple carbohydrates.


Many are already shocked when hearing the word ‘fat’, yet fats are extremely important for the normal functioning of our organism. Care should be taken only to choose ‘good fats’ or unsaturated fatty acids, as this will make to your body a big favor.

The most important are omega 3, omega 6 and omega 9 fatty acids. The ideal sources of these fatty acids are fish, nuts, avocados, peanuts butter, olives and olive and flaxseed oil. For the preparation of meals is also highly recommended coconut butter and avoid especially animal fat, margarine and whole milk and milk products.