Team sports 

You stay healthier by exercising

There are also different levels of intensity within the team sports. It is logical that you use more energy while playing squash than during a darts match. But we have known for a long time that exercise is healthy. It is good for your heart and blood vessels and it helps you lose excess weight and maintain your weight. It reduces stress and keeps blood sugar levels at a normal level which prevents or improves diabetes. It is very good for flexible joints and strong bones. A Japanese study has even shown that intensive sports practice at a young age, as a result of maintaining stronger bones at a later age. We can therefore conclude that by exercising you stay healthier, have more energy, your digestion works more efficiently, you feel better and your brain gets more oxygen and it increases your resistance. Too many benefits to stay in your seat!

Diet and exercise

Healthy food is important for every person. The healthy daily diet, as described in the disc of five, is also good enough if you exercise at a recreational level. A healthy diet according to the disk of five provides you with all the nutrients your body needs. Slow and fast carbohydrates, proteins, dietary fiber, unsaturated fats, vitamins, minerals and moisture. It is a pity that the sports canteens do not really participate in this. However, is it getting more serious and do you want to deliver better and greater performances, be able to train longer or harder and at an intensive level? Recover much faster after a physically demanding training or competition? Then good balanced sports nutrition can help you. Then you have to go to House of Nutrition. For fanatic athletes, we have many good supplements that can supplement your healthy diet. Team sports are often explosive sports. You can think of a pre workout with creatine which supports muscle building and explosiveness. A protein bar that you can take after your workout. Tasty but also good for muscle recovery. Order the Tasty Bar Box !! You can then try all these delicious protein and energy bars! During a very heavy training or competition you get very small tears in your muscles. Proteins, amino acids and carbohydrates can contribute to recovery. As a result, the glycogen level returns to a normal level faster and your muscles recover faster. Of course with the necessary rest.

Drink and exercise

Athletes still drink a lot and far too little. Nutrition is important, but drinking is just as important. Drinking too little can cause your sports performance to deteriorate while you naturally want to run forward! This is faster than you think! With 1% moisture loss, the performance already deteriorates because it negatively affects the metabolism. Moisture is the means of transport for the nutrients and waste products and ensures that the temperature of your body is maintained because you sweat. It is recommended to drink 1.5 to 2 liters of fluid per day. You should definitely drink more around a heavy physical workout. Especially when the weather is warm. Drink half a liter of water one hour before training or competition and during and after physically demanding training or competition enough water or special sports drinks that also replenish your electrolytes and carbohydrates. Sports canteens sell many drinks full of sugar. House of Nutrition has sports drinks without added sugars. We have sports drinks or energy drinks for a good balance of carbohydrates, salts and proteins. A number of sports drinks contain added vitamins. Some sports drinks contain carnitine, which stimulates fat burning. Do you want “normal” water? We have mineral water from different pure sources.

Recovery and rest period

In addition to nutrition and the necessary moisture, it is important to build in rest. Rest is underestimated by many athletes, but it is incredibly important. Go to bed early, get enough sleep. Rest allows muscles to recover and is important and indispensable for achieving results and preventing injuries! Also build in a day of rest. This does not mean that you have to lie on the couch with Netflix all day, but that you can just do your daily activities or go for a bike ride. Relaxed. In addition to rest, it is wise to give your body an extra in proteins and amino acids. Replenish the carbohydrates and fats. Especially the combination of proteins, good carbohydrates and healthy fats is very important for recovery. After all, recovery also costs energy. Taking carbohydrates ensures that glycogen stores are quickly replenished and can shorten the recovery period considerably. Proteins are indispensable to repair the small cracks in the muscle tissue. Proteins are one of the most important body nutrients that contribute to the growth and maintenance of muscle mass and muscle strength. Supplementation of the necessary minerals: sodium, calcium, magnesium, sodium and potassium can be very welcome because you lose many of these minerals while sweating.