Sport and healthy eating are a team that should not be separated as it is a fundamental requirement necessary for athletic performance. In order to cover the basic needs , water, fats, proteins, vitamins and carbohydrates are necessary. Carbohydrates and fats are needed by the body for energy and proteins to build body cells. In sports, both metabolic processes are absolutely necessary and must be supplied to the body in sufficient quantities. Since the body is made up of 50% water, it is important to drink plenty of fluids first, so 2 to 3 liters of fluid in the form of tea, unsweetened juices and mineral water should be drunk per day during physical activity. During the sport, drinks that contain a lot of carbohydrates are recommended in between. Each liter of liquid should contain at least 40 to 80 grams of carbohydrates. This amount can easily be achieved with fruit spritzers. Slightly salted drinks also compensate for the loss of sodium.
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