Balancing diet and physical activity for good health

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Extract from the article: Physical activity is a key factor in physical and mental health and has become central to medical recommendations. During physical exertion, muscles draw mainly on their own reserves. The brain, on the other hand, relies on the reserves present...

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Physical activity is a key factor in physical and mental health and has become central to medical recommendations. During physical exertion, muscles draw mainly on their own reserves. The brain, on the other hand, relies on the reserves present in the liver. The day before a sporting event, eating a meal rich in carbohydrates, such as pasta, is therefore an excellent strategy for replenishing glycogen stores in both the liver and the muscles themselves. On the day of the event, it is best to eat a low-fat diet and avoid eating a meal in the hour before exercise.

The main challenge during sports is to ensure a sufficient supply of fuel for the muscles in action, but also for the rest of the body, especially the brain, which is very intolerant of a lack of supply. During exercise, muscles and the brain have a constant and urgent need for glucose. While glycogen reserves in the muscles and liver, and if necessary fats, provide this glucose supply through chain reactions, a direct dose of glucose or fructose is ideal for an immediate “boost.” Opt for a piece of banana, for example.

Is thirst a sign that the body is already dehydrated?

Thirst is not a sign of advanced dehydration, as it can lead to excessive drinking. However, the greatest risk for athletes is not dehydration, but rather overhydration. The body needs time to eliminate excess fluids. When engaged in intense physical activity, the body's internal regulation slows down. Excess water can then trigger a cascade of dangerous, even dramatic, physiological reactions. As it spreads through the bloodstream, water dilutes the minerals found there, particularly sodium. Cells also become saturated with water. This creates a risk of edema (particularly cerebral edema), which can be fatal. To protect yourself from such danger, simply listen to your thirst without forcing yourself to drink.

Is vitamin C a good remedy for preventing muscle soreness?

Muscle soreness is a sign of micro-damage to the muscles. When faced with an unusual challenge, certain muscle fibers can be injured, causing inflammation and characteristic pain. How can this be remedied? By doing nothing. This is because this micro-damage is part of the muscle strengthening process, in which the muscle is weakened and then naturally strengthened. Taking vitamin C or other antioxidants cancels out this effect. Muscle soreness usually fades away as you continue to exercise.

Are cramps during exercise a sign of magnesium deficiency?

Most often, cramps are a sign of a lack of training. They originate in one of the “control centers” of muscle activity, located in the spinal cord. Sometimes suggested as a solution, magnesium supplementation has not been proven to be effective across the board. Training and a healthy lifestyle are the best ways to tackle physical exertion.

Is increasing protein consumption to build muscle dangerous?

Combining weight training with a diet rich in meat, eggs, fish, and possibly protein shakes can be a good idea if your main goal is to build muscle mass. But to what extent? The important thing is to maintain a balanced diet, not to overdo it, and to have good kidney function. Excess protein can be harmful to people with kidney problems and can contribute to gout, a painful inflammatory disease of the joints. Be careful, as it is not uncommon for protein products advertised for bodybuilding to contain doping substances. Vigilance is required, as labels often do not mention their presence.

William O.

Source: “Santé Magazine”