These days when physical activity is gaining momentum, the question "How should I eat while doing sports?" has come up more frequently. In order to answer this question, it is necessary to know what purpose the person is doing sports for. There are changes in the recommended nutrition programs in sports to increase body muscle mass with sports to lose weight.

What Should You Do to Lower the Energy You Get?

If you are exercising just to lose weight, the energy you spend must be more than the energy (calories) you take in. There are important steps you can take to reduce the energy taken:

• To reduce fat consumption, which provides excess calories. You can reduce fat consumption by using dairy, yogurt, and cheese products such as semi-fat, meat, and meat products, or by preferring grilling, baking, or boiling, which is one of the healthy cooking methods, instead of frying and roasting vegetables.
• To reduce alcohol consumption.
• To prefer whole wheat bread and bulgur rice from complex carbohydrates instead of sugary foods such as biscuits, chocolate, and cakes.
• To add essential oil-containing oil seeds (hazelnuts, walnuts, almonds) and fish to the diet with 1 serving.
• Foods containing protein such as meat, poultry, fish, eggs, and cheese should be included in every meal.
• In terms of food diversity, vegetables, and fruits should be included in the diet with portion control.

How to Eat to Increase Muscle Mass?

However, if you want to increase your muscle mass, you should take it by combining your sport and dietary protein. It may be necessary to increase or decrease the amount of protein depending on the content of your sport and how many times a week you do it. Most of the energy taken in this process is obtained from carbohydrate-rich foods. It should also be noted that it is necessary to add essential oil-containing oil seeds (hazelnuts, walnuts, almonds) and fish. Protein helps the body increase muscle mass. Proteins should be taken in certain amounts at all meals, especially before and after exercise. Consumption of low-fat milk or low-fat yogurt will be a fast and effective option for protein intake after exercise.