The Salty Sports Weekly Ep. 05

Hey Salty Fam!

In this week's episode we’re covering all you need to know about macronutrients and how to balance them correctly so you can boost your next workouts. Also there was a special event in Zurich two weeks ago.

SALTY SPORTS CLUB RUN ZURICH powered by Lululemon

Last Saturday, on May 11th, we had the pleasure of hosting a Salty Sports Run Club powered by lululemon. Led by Jannis, our Swiss community with 100+ people, took over the streets of Zurich. We enjoyed a leisurely 5km run along Lake Zurich with picturesque views. After the run, drinks and pastries were provided by lululemon. Another great event for our wonderful community. Where next?

UNDERSTANDING AND BALANCING MACRONUTRIENTS

Macronutrients are nutrients that our bodies need in large amounts to function properly. They include carbohydrates, proteins, and fats. Each plays a crucial role in our health and fitness.

Carbohydrates: Carbs are the body's main source of energy. When you eat carbs, your body breaks them down into glucose, which fuels your muscles during exercise. For runners, it's important to eat enough carbs to keep energy levels high. Good sources of carbs include fruits, vegetables, whole grains, and legumes.

Proteins: Proteins are the building blocks of muscles. They help repair and build muscle tissue, which is essential after a tough workout. Eating enough protein can help you recover faster and get stronger. Lean meats, fish, eggs, beans, and nuts are all great sources of protein.

Fats: Fats provide long-lasting energy and help absorb vitamins. They also protect your organs and keep your cells healthy. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are important for a balanced diet.

Getting the right balance of macronutrients can boost performance and recovery. Here’s how to apply: 

Before Exercise: Eat a meal or snack rich in carbohydrates to fuel your workout. Options like a banana or a bowl of oatmeal are effective.

After Exercise: Consume a mix of protein and carbs to aid muscle recovery and refuel energy stores. A smoothie with protein powder and fruit, or a turkey sandwich on whole grain bread, are good choices.

Overall Diet: Aim for 45-65% of your calories from carbs, 10-35% from protein, and 20-35% from fats. This balance can be adjusted based on your specific training and goals.

By understanding and balancing macronutrients, you can boost your energy levels, performance, and recovery, ensuring better overall fitness and health.

WHAT'S NEXT?

The excitement continues! Stay tuned for more details in our next newsletter and prepare for another dose of Salty adventures.

Until then, keep pushing, keep inspiring, and, most importantly — Stay Salty!

JOIN THE MOVEMENT

Join our conversations on Strava and WhatsApp. Also, we have created a second Instagram account for the Salty Sports community. Invite us as a co-collaborator. Only the best will get accepted. Share your stories, suggestions, and sweat! Your participation is what shapes us.

If you’re not in the WhatsApp group yet, hit reply in this email and write us “WA + the city you want to join”.

STAY SALTY! 👟💦

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