2023-11-25 06:02:48
If you exercise, you should eat as much as you need… Signs of calorie deficiency such as persistent pain and dizziness
Entered 2023.11.25 15:00 Views 863 Entered 2023.11.25 15:00 Modified 2023.11.25 10:52 Views 863
If pain persists for a long time or fatigue persists after you start exercising, a calorie deficiency may be the cause. [사진=게티이미지뱅크]If you start exercising to improve your physical strength, manage your health, or lose weight, you often also manage your diet. If your goal is to lose weight, you may need to increase your calorie consumption, but if you are simply exercising for health, you may need to eat more than usual.
Together with Everyday Health, an American health information media, we find out what signals are there that tell us our body needs more calories when exercising.
Persistent pain, heavy body
You may experience muscle pain or other pain after exercising, but if the pain persists for too long, it may be a sign that you need to eat more. This is because it means that the muscles are not recovering properly. Also, if you continue to feel heavy and tired even after exercising for some time, this may also be due to a calorie deficiency.
If you get sick or injured often
The process of muscles recovering their original state and our body maintaining immunity are all possible only with the energy and nutrients obtained from food. Therefore, if you continue to get sick or get injured instead of your immune system becoming stronger after you start exercising, this may be a warning sign that your body is not functioning properly because you are not consuming enough calories.
Dizziness, irregular menstrual cycle
If you exercise without eating enough, you may develop hypoglycemia, which can cause dizziness. Hypoglycemia literally means low blood sugar levels and our body needs more calories.
In the case of women, if they eat too little and exercise excessively, they may experience symptoms of hypothalamic amenorrhea or their menstrual cycle may become irregular. Hypothalamic amenorrhea occurs when the hypothalamus releases or stops releasing gonadotropin-releasing hormone (GnRH), which causes menstruation to begin, very slowly.
To maintain your current weight and energy levels, you need to consume approximately the same amount of calories you burn each day. Normally, as calorie consumption increases, the production of ghrelin, a hormone that increases appetite, increases and the amount eaten naturally increases. However, if you engage in moderately intense exercise, such as running, ghrelin levels may not increase as much as needed, and as a result, you may eat less than you need.
However, this does not mean that you suddenly have to increase the amount of food you eat or change the foods you eat. This can be resolved to some extent by eating snacks rich in protein, carbohydrates, and good fats such as bananas, fruits, yogurt, and nuts between meals. Carbohydrates are the main source of energy, and protein is an essential nutrient for building and maintaining healthy muscles. Fat helps maintain overall health, including absorption of vitamins and improvement of hormonal function.
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