Nutrition, tips -


    If you train diligently for a long time and in a disciplined manner, but you feel that something is going wrong and the goal is only getting further, you should pay attention to your health. Perhaps your body does not receive the necessary amount of nutrients, which leads to an important metabolic systems violation. Read in the article about what to do in such cases.

    Regular exercise is a great way to stay healthy. But very often training itself in the athlete´s life is not enough. With the wrong diet, lack of sleep and recovery, the body starts turning on a completely different mode of life. Hormones that support health can gradually go out of balance: first of all, the stress hormone - cortisol.

    But besides it, insulin is an important regulator of metabolism and eating behavior. It is engaged in maintaining carbohydrate metabolism healthy functioning and not only.

    What are the main symptoms that may indicate that something is wrong:

    - constant desire for sweets;

    - food cravings occur - especially with cookies, sweets and bakery products;

    - gastrointestinal tract discomfort;

    - sensations of frequent hunger;

    - irritability during hunger;

    - putting weight on and then losing it frequently and vice versa;

    - constant desire to sleep;

    - decreased libido;

    - chronic fatigue;

    - memory impairment;

    - allergic manifestations (rash, urticaria and others);

    - frequent need for caffeine and other stimulants;

    - thirst;

     All this indicates hormonal imbalance, mainly insulin and organs dependent on it. And, unfortunately, leads to insulin resistance. This is due to the fact that you randomly and very fractionally eat food that stimulates insulin, and over time the insulin-dependent tissues (muscles, liver) stop responding well to this hormone. All glucose is sent not to them, but to fat cells, where some receptors for insulin still remain. This leads to weight gain and inflammation inside the body.

    There are life hacks to avoid this from happening:

  1. Try to avoid very fractional meals, do not eat more than 4 times a day.
  2. Eliminate high GI foods from the diet (simple sugars, dried fruits, granola, honey, large amounts of fruits, and sugar in liquid form — fresh juices / juices / milk), especially for breakfast.
  3. Include moderate quantities of vegetables and herbs into your diet. Add 100 grams of vegetables to each meal.
  4. Increase the quantity of healthy fats (fatty fish, avocados, lard, nuts, coconut).
  5. Find a balance with stress - take more rest and go to bed on time (depending on your chronotype).
  6. Exercise! It is very important to train the muscles and maintain the muscle corset.

    Women should remember that in the second phase of the menstrual cycle, progesterone itself reduces insulin sensitivity, therefore avoid refined carbohydrates at this time. If you really want sweets, add black chocolate to your diet or try to diversify a dish with good products like avocado.

    In order to improve insulin sensitivity, you can use spices such as turmeric, fenugreek, cinnamon and apple cider vinegar.

    And remember, healthy and informed nutrition is 80% of your health and established goals, and training will only help to achieve them faster and more efficiently.


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