Regular physical activity is beneficial to one’s health. Its full effect can only be felt along with an adequate diet because when it is not, if the body is exposed to strain without the proper fuel, the result will be more damage than benefit.

A proper diet provides energy for physical activity, but also nutrients for adequate recovery. Products from grains are considered to be a primary source of complex carbohydrates, which provide long-lasting energy, thus makes them an ideal choice for meals before training. The fat content is almost minimal, and the amount of protein depends completely on the product. Due to the decreased biological value of proteins in their content, they match well with milk and dairy products. This is especially important for meals after training when the need for high quality proteins is the greatest. The lack of essential amino acids can be completely compensated for by adding in meat products.

But that does not complete the list of nutrients that are contained by these products that are useful for physical activity.

B complex vitamins play a vital role in metabolism because they help in freeing up energy from proteins, fat and carbohydrates. They are also essential for the proper functioning of the nervous system.

Folic acid is yet another from the group of B vitamins and helps the body to create red blood cells. It is of exceptional importance for fertility both in men and women. It leads to proper development of the fetus in the diet of pregnant women.

Besides the aforementioned vitamins, mineral content is also of high importance. By consuming grains and grain products the intake of magnesium is provided, which is necessary for building strong bones and for freeing up energy from the muscles. It also prevents the occurrence of painful contractions after intensive training sessions, which develop as a result of a magnesium deficiency.

Selenium , even though it is required for the body in small amounts, has a very important function – it functions as an antioxidant in the protection of cells from oxidation and creating free radicals, and it also has a very important role in the functioning of the immune system and the thyroid gland.

Iron is also one of the minerals that are part of the products produced using the entire grain. Its role is very important in the transportation of oxygen through the blood. A deficiency of this mineral leads to anemia, and considering that integral grains are one of the best sources of nehem iron, which is more difficult to absorb than regular iron from meat products, it is recommended to combine it with food rich in vitamin C.

Nenad Živković, Nutritionist