The summer season is ideal to start your adventure with sports and exercise. Recreational running and jogging, cycling, rollerblades, water sports; there is a whole range of opportunities. Even though you haven’t been into physical activity so far, now is the time to change it.
You can be certain that even a small, but regular “dosage” of sports will make you feel better soon: more energy, better general physical and mental state, improved fitness. Here are some tips from our experts. We strongly encourage you to make use of them to have a simple and pleasant start to sports. The dietician Agnieszka Piskała presents the key dietary principles, the master chef Dominik Moskalenko suggests snacks and dishes that are high in carbohydrates and the personal trainer Adam Besztak – a full set of warm-up exercises.
Agnieszka Piskała – A diet for beginning athletes
Professional athletes have always been aware of this; sports results depend as much on the everyday workout regime as on healthy eating habits. Those doing sports for recreation rather than competition also benefit from this knowledge. To become successful in sports, apart from workout your body also needs an adequate amount of energy and fluids.
“Fuel” for your muscles
It is due to your muscles that you are successful in sports. Your muscles need energy to work more efficiently. It comes from burning carbohydrates, proteins and fats supplied in the food you consume.
Carbohydrates are the best source of energy for your muscles. Without an insufficient amount of carbohydrates, you will soon develop painful muscle cramps or fatigue. You can recover from glycogen depletion almost immediately by reaching for products high in easily absorbed carbohydrates, e.g. pasta, bread, rice or cereal grains.
Proteins are another source of energy although their role in your body varies. Your body uses proteins also in growth processes and to effectively build muscle mass. However, in order for proteins to be used as intended (muscle building), a proper amount of carbohydrates must be supplied. Otherwise, proteins will be used to produce energy rather than to build muscle mass. Make sure you supply your body with the right amount of carbohydrates and valuable proteins.
For example, semolina pasta served with vegetables and tender beef according to Dominik Moskalenko will be an ideal source of energy.
Pasta made from 100% durum wheat flour contains large amounts of carbohydrates. Vegetables go very well with pasta as they contain a lot of valuable vitamins and minerals, highly recommended to athletes.
A recipe for durum wheat pasta (serves 4, preparation time: 1.5 hrs)
- 400 g semolina (durum wheat flour)
- a pinch of salt
- 220 ml water at room temperature
Mix flour and salt on a wooden or marble surface. Make a hole in the middle. Slowly pour water into the hole, at the same time kneading the dough. Add water until the dough becomes sticky. Knead for about 10 minutes by “stretching” and “folding” the dough until smooth, stretchy, but not too soft. Wrap up in aluminium foil and leave for 30 minutes at room temperature. If you are going to use the dough after a few hours, leave it wrapped after 30 minutes, but put it into the fridge. Run through a pasta press or roll with a rolling pin and cut out your favourite shapes.
Semolina pasta served with vegetables and tender beef (serves 4, preparation time: 30 minutes)
- 500 g cooked semolina pasta
- 1 pack of Sokołów Pulled Beef (300 g)
- 200 g cherry tomatoes
- 1 courgette
- 1 green bell pepper
- 1 red onion
- 100 g Parmesan cheese
- 2 cloves of garlic
- 40 g fresh basil leaves
- Rice oil or olive oil
Cut onions into slivers, dice the bell pepper and courgette, and cut tomatoes into quarters. Heat the beef in the oven (according to the instructions on the package) and next tear it into small pieces. Pour rice oil or olive oil on a hot frying pan. Next add a diced onion, fry it for a few minutes, subsequently add the bell pepper, courgette, tomatoes, finely chopped garlic and a few fresh basil leaves. Mix everything together, add finely torn, hot and tender beef and warm pasta. Season with a pinch of salt and freshly ground pepper. Serve pasta on a deep plate, sprinkled with Parmesan flakes.
Energy supplementation during workout
To maintain high workout effectiveness, you must satisfy your energy demand during workout. Whenever you take exercise, you need a high dose of quickly and easily accessible energy; however, longer and tougher workouts definitely require products that do not cause a sudden rise in blood sugar levels. In this way, your muscles will have a sufficient amount of energy.
Try out our recipe for “positive energy bars”.
Ingredients (for about 20 pcs).
- 1 1/3 glass of mixed nuts (e.g. almonds, hazelnuts, walnuts)
- 2 glasses dried dates, soaked in boiling water for an hour
- 3-4 tablespoons raw cocoa
- 1 tablespoon coconut oil - liquid
- coating: raw cocoa, chopped nuts, sesame, chia seeds, coconut shreds
Mix the nuts finely in a blender and put them in a bigger bowl. Drain the dates, leaving about 50 ml of the liquid. Mix the dates in a blender with a bit of liquid. Add the other ingredients. Mix all ingredients in a blender and blend to obtain a sticky mixture.
Divide the mixture into about 20 parts and form the bars. Coat the bars e.g. in raw cocoa, sesame seeds, chia seeds or coconut shreds. Put in the fridge to cool.
Beverages every day and during workout
It is common knowledge that you should drink at least from 1.5 to 2 litres of fluids every day. Mineral water is ideal in all circumstances, especially for those who care about their health. Water contains no calories, quenches your thirst perfectly well and purifies your body. Still, if you go in for sports, you need something more; beverages drunk during workout or sports competition are not just fluids. They need to make up for the spent energy and replenish the electrolytes lost in sweat. They mustn’t be tough on your stomach, either. It is best to use sports drinks, mainly high-carbohydrate (high-energy) isotonic beverages, to help your body replace vitamins, electrolytes and minerals.
1. Run/walk (run without the flight phase) 3‘-4‘
2. Alternate arm swings 2 x 20 m – jog
3. Arm circles (both hands, forward and backward; one hand, forward and backward; alternately) – each option 20 m
4. Fast sidewise run 2 x 30 m
5. Carioca 2 x 20 m
6. Backward running (optional) 2 x 20 m
7. Forward jump 2 x 20 m
8. High knee walk 2 x 20 m
9. A-Skip 2 x 30 m
10. C-Skip 2 x 30 m
11. Fast run 4 x 40 m, submax speed (90%)