Fitness and Nutrition-Fitness and Pregnancy

In today's article we will talk about 2 things with a common denominator, exercise and the 2 extremes are nutrition and pregnancy. More specifically, first we will refer to exercise and nutrition and then to pregnancy. In general, the first meal of the day is important. Before exercise: • Eat a balanced meal 1-2 hours before your workout. •Have a small meal 30-45 minutes before training. Your post-workout meal: Fully hydrated, eating the right meal supplies and replenishes the body with lost fuel and helps muscle recovery. Ideally, the calories in the post-workout meal should be approximately equal to 50% of the calories burned during exercise, consumed 30 minutes to 2 hours after exercise, and combine a source of carbohydrate and a source of protein. Let's refer to the second topic of the article (exercise-pregnancy). Exercising during pregnancy has important benefits, as: It strengthens the muscles of the back and helps to better support the waist and abdomen, which naturally receives greater pressure due to the extra weight. Strengthening the legs helps to support the trunk and better distribute the weight and contributes to stable walking. Training the pelvic muscles helps in childbirth, as the pregnant woman can push out the fetus better and less painfully. By increasing the mother's endorphin levels (hormones secreted by the body that create well-being), exercise contributes to the good mental health of the expectant mother, as well as to the subsequent normal development of the fetus. The American College of Obstetricians and Gynecologists recommends 30 minutes of moderate-intensity physical activity most days of the week. However, there are changes during pregnancy (e.g. with the change in the center of gravity of the interest), benefits for the 2 people (increased self-confidence and reduced appearance of the physiological discomforts associated with pregnancy (weakness, drowsiness, phlebitis, swelling), indications and contraindications (indication: pregnant exercise and contraindication: pregnancies).