Junk food versus physical performance:

Athletic performance pushes your body to the edge. Progress is achieved by gradually taxing your body and allowing it to recover. If you do not receive adequate nutrition from your diet, this recovery is not possible. While you continue to train, stress, fatigue and metabolic waste accumulate in your body.

If you are not sure whether you are getting enough nutrition for your training, consult your doctor or a registered dietitian.

Poor performance

Training and competition require large amounts of energy, which comes from carbohydrates, fats and proteins in your body. If you do not lose enough of these macro nutrients from your diet, your body can not perform at a top level. Strength training is mainly based on carbohydrates for energy. Your muscles break down their own protein to feed themselves during intensive training. Endurance training consumes both fats and carbohydrates.

Longer recovery times

Training causes controlled levels of damage to your muscles. Your body that rebuilds stronger muscles leads to muscle mass growth and strength and endurance. The first two hours after training are the most critical for recovery of exercise, according to nutritionist Dr. ir. John Berardi. The demand remains high at least 24 hours after the training. If nutritional requirements are not met during this period, the recovery is extended for days or weeks.

Immune suppression

Training produces stress hormones in your body. In the short term, they trigger your body to release energy reserves, such as body fat, and increase the growth incentives. However, if the levels of stress hormones remain high, the functionality of your immune system is affected. A low blood sugar level due to depleted liver glycogen – carbohydrate energy reserves –

mainly affects levels of stress hormone and immune function. However, according to a study published in the “Nutrition Journal” in 2014, over consumption of certain carbohydrates (such as those in processed foods). Eat a balanced diet tailored to the demands of your body mass and the carbohydrate requirement of your activity level.

Weight changes

Although weight changes may be the intention of your workout, unintended and potentially dangerous weight changes can occur with poor nutrition. If you continue exercising, you lose muscle mass without proper nutrition. You can also get or lose body fat at an unhealthy pace, depending on the details of your diet, training and genetics.

Other changes

Female athletes who do not maintain adequate nutrition can stop menstruation until nutritional deficiencies have been corrected. The health of hair, skin and nails can also be affected. The levels of growth and sex hormones, such as testosterone, have been drastically reduced with long-term nutritional deficiencies. Malnutrition also places a greater risk of many other diseases and health problems.


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