How to plan and record the physical activity properly?

1. Unhealthy person should determine the type of treatment in their personal profile, stating whether an outpatient or an inpatient.
   
2. Then he or she should record their physical activity and the food in meals in the food diary or menu, because exercise and diet are closely related.
   

Use the field "Browser: Enter the name of the food (or physical activity) ..." and enter the name of the activity and find it in the list. In field "Duration" enter the duration and the application will instantly calculate the number of calories burned.

Remember that you should never start exercising on an empty stomach and/or thirsty!

• 2-4 hours before exercise, eat a light meal which includes mainly carbohydrate foods and small amounts of protein and fat.
• If the intense exercise lasts longer than an hour and you get a deep breath at it, it is recommended to eat a snack containing 1 g of carbohydrates per kilogram of body weight (energy plate, gel, drink) in the hour before your workout.
• At least half an hour before exercise, drink about 300 to 400 ml of liquid; it can be sports energy drink or water which you drink with a snack in the hour before exercise.

EXAMPLE MEALS 2 - 4 HOURS BEFORE EXERCISE:

• Cornflakes with milk;
• Pancakes with marmelade and skimmed yogurt;
• Spaghetti with tomato sauce;
• Salad of fresh fruit with skimmed yogurt;
• Smoothie with added skimmed yogurt.

Drink liquid during exercise to compensate for lost liquid as effectively as possible!

• If the exercise is not very intense and lasts less than an hour without having too much difficulty breathing and without sweating too much, water might suffice for you, mainly to prevent the feeling of thirst and dry mouth;
• However, during intense exercise that lasts longer than an hour and you get out of breath and also sweat (also due to the high temperatures in the atmosphere), it is recommended to drink from 600 to 1200 ml (150 - 300 ml every 15 to 20 minutes) of rehydration sports drink that is enriched with carbohydrates and sodium (to compensate for the loss of energy and salt) every hour of exercise.

REHYDRATION DRINKS:

• 100 % natural fruit juice + salty food;
• Soft drinks (CocaCola, Fanta,..) + salty food;
• Special sports drinks (usually contain 60-80 g of CH per litre and moderate amounts of sodium).

Remember to provide fuel during exercise!

• During intense exercise you need to compensate glycogen (reserve fuel) consumption, so it is recommended to consume 30-60 g of carbohydrates per hour (as sports drinks, energy plates or gels).

SNACKS AND DRINKS CONTAINING 50 G OF CARBOHYDRATES:

• 800-1000 ml of rehydration sports drink;
• 500 ml of 100 % natural fruit juice;
• 2 sports gels*;
• 2 bananas;
• A piece of bread with a spoonful of honey or jam;
• Energy plate*

* Check the nutritional and energy content of food.

Replacing muscle glycogen and loss of water and salt after exercise is ESSENTIAL!

• In the hour after exercise (in moderate and intense exercise), eat a meal that consists of carbohydrates (a meal which provides at least 1 g of carbohydrates per kilogram of body weight) and from 10 to 20 g protein.
• Then eat normally in at least 2 hours after exercise.
• After the workout continue drinking liquids and if you sweated much during exercise, it is recommended that you drink sports drinks which contain sodium to replace your salt loss.

MEALS WHICH CONTAIN 50 g OF CARBOHYDRATES AND AT LEAST 10 g PROTEINS

• 500 ml of chocolate milk;
• 200 ml of fruit yogurt;
• 60g of cereals with ½ cup milk;
• Sandwich with light cheese and lean salami;
• 250-350 ml of liquid dietary supplement*;
• Energy plate*.

* Check the nutritional and energy content of food.