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Having an athletic body is the dream of many people, both men and women. An athletic body is characterized by balanced proportions and not overly large muscle mass, unlike a bulky muscular body. An athletic physique is often considered the ideal body standard because it can enhance appearance.
However, achieving an athletic body cannot be attained solely through regular exercise. Proper nutrition intake is also crucial. Here is a guide to foods that support the formation of an athletic body:
1. Carbohydrate Sources
Carbohydrates are the primary source of energy needed during exercise. This energy is stored as glycogen in muscles and the liver. For those who exercise daily, it is recommended to consume carbohydrates for about 70% of the daily menu. Good carbohydrate sources include:
- Cereal
- Rice
- Potatoes
- Pasta
- Bread
- Fruits
- Whole grains
2. Protein Sources
Proteins function to build and repair body tissues, including muscles. Good protein sources include:
- Lean meats
- Poultry
- Eggs
- Nuts
- Low-fat dairy
Daily protein intake is recommended to be around 10–35% of the daily menu and may be higher (1.1–1.5 grams per kg body weight) for those who exercise regularly.
3. Fat Sources
Although fat needs to be reduced to achieve an athletic body, it is still important to consume healthy fats, about 15–20% of total daily calories, or 20–30% if focusing on increasing muscle mass. Good fat sources include:
- Almonds
- Nuts
- Avocado
- Olive oil
- Omega-3 rich fish
4. Vitamin and Mineral Sources
Vitamins and minerals are essential for body function even though they do not provide energy. Some minerals are also important for body fluid balance and muscle function. Take multivitamins as recommended by a doctor if necessary.
5. Hydration Sources
Water intake is essential for maintaining body temperature and preventing dehydration. Before exercising, it is recommended to drink about 2 glasses of water. During and after exercising, drink water every 15–20 minutes, about 1 glass. Electrolyte fluid replacement is also needed if sweating a lot. Ensure adequate hydration by checking for bright or clear urine color.
To achieve an athletic body, it is important to consult with a doctor regarding the appropriate exercise and nutrition regimen, especially if you have certain medical conditions.
