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Diet for athletes in training,healthy recipe cookbook,olive oil diet,pumpkin recipes indian style - For Outdoors

Although, pre and post exercise meals are important, the entire diet is the key factor that will determine the performance and well-being. What an athlete consumes before and after exercise is very important for their performance. The post exercise meal is extremely important since it will determine the recovery and energy level of the athlete for the following bout of exercise or competition.
The post-exercise meal should be consumed within 2 hours of exercise for best glycogen restoration.
Meal replacement drinks - Recommended as pre-game meal replacement (3 to 4 hours before) for athletes with sensitive stomachs OR for athletes requiring additional calories as a snack or meal supplement. The task of framing the perfect nutrition plan can be a daunting task even for experienced athletes. The traditional theory of training harder while eating less to get yourself at the perfect competition weight has been shown to hinder performance and decrease training adaptation. Supplements reaching beyond that scope can be taken, but should be chosen only after an evaluation with a doctor and dietitian.
Once the 10 rules have become second nature, you can begin to ensure that the way you eat is focused to support your training demands – specifically, to ensure you are getting enough carbohydrate, protein, fat and fluids. Knowing your carbohydrate needs and consuming an adequate number of grams of carbohydrate allows you to maintain adequate muscle glycogen stores, which translates into better capacity during your training.
Good (essential) fats are critical for helping to absorb fat-soluble vitamins, aiding in cellular repair, helping to stabilise energy levels, creating a sensation of satiety, decreasing inflammation and even aiding cognitive ability.
The ACSM recommends that to prevent dehydration during exercise, you should create an individual approach to minimising fluid loss during training by weighing before and after sessions and tracking how much fluid is consumed. Fluid replacement is especially critical for those training twice a day or more in order to maintain performance at subsequent training bouts.
Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. The body continues to burn calories after a workout, called exercise post oxygen consumption (EPOC), which lasts 15 minutes to 48 hours after training. The post workout food formula can consist of fluids or solid food as long as the athlete can stomach it, literally.
It's just as important to refuel after shorter high intensity workouts as it is for longer workouts.
As for hydration, replacing fluids at a rate of 1-1ВЅ times, about 16-24 oz for every pound lost in sweat. Most formulas provide too much fuel for most athletes, some with additional substances such as herbs, which can be illegal to use in collegiate or professional sports--many include just enough to meet the athlete's needs.


Optimal health and performance is achieved with proper diet every day, not just the day before and after exercise. Regardless of the activity, glucose is the preferred energy source, particularly for activity at higher intensities.
Try to avoid high fat and protein in the diet, since they slow down the digestion, do not promote glycogen storage and will not provide energy for your exercise. In fact, studies have shown that sports drinks may be beneficial during high intensity exercise lasting 60 minutes or longer; or less intense exercise for prolonged periods of time. Enhances performance for athletes exercising at high intensities for 60 minutes or more of continuous duration. Therefore, the theory of training periodisation should be the guiding force that outlines your nutrition strategy (see figure 1). By making sure that your nutrition meets the needs of these areas, you’ll be well on your way to feeling great for the day of your event. Training at moderate and high intensities can quickly lead to muscle glycogen depletion, so following a structured nutrition plan with just the right amount of carbs should be seen as a vital part of your workout schedule rather than just something optimal to supplement your training programme. Endurance athletes need more protein than their sedentary counterparts, and just as much as strength and power sportsmen and sportswomen.
A general guideline is to drink 17-20 fl oz prior to exercise, 7-10 fl oz every 15-20 minutes during exercise, and 17-24 fl oz for each pound of weight lost during exercise. Your body can’t absorb and use any more than around 60g of carbohydrate per hour, regardless of type (solid, drink or gel), and you should add increments of carbs for the duration of your activity. By consuming this as a snack, meal, shake or bar that meets your protein and carbohydrate requirements as quickly as possible after training, glycogen repletion, lean body mass gains, performance on a subsequent training bout and immune function will be optimised (4-7).
EPOC causes an additional calorie burn and higher metabolism beyond the workout--a benefit for weight and fat management--a drawback when calories are needed for building the performance athlete. Planning ahead by storing a sports drink, bar, or snack in the gym bag or stopping for a smoothie on the way home is one way to ensure adequate replenishment within the recovery window. Weighing before and after a training session can provide a good guestimate of fluids lost during exercise. Eat a Variety of Foods daily in order to consume all the nutrients needed for good health and optimal performance.
The recommendations are based on a 2500 kcal diet, thus people requiring additional calories need to add items on the menus. The perfect nutrition plan will keep you fuelled, keep you at the weight you need to be at to perform optimally and keep you feeling great at all phases of your training. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals.


Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack.
Typically this will range from anywhere between 3-10g of carbs per kg body weight per day, with the lower end representing the light training recreational athlete and the top end an endurance athlete in a heavy training phase. The amount of EPOC calories burned depends on gender, training status, training intensity and duration, and fitness level-- accounting for a few to several hundred calories.
Depending on training type and timing of the next workout, the composition and amount can vary while keeping in mind the golden recovery rule; getting something--anything as long as it's within the window of refueling opportunity, about 15 minutes to two hours after training for adequate replenishment. If athletes have a second workout--lower fat, lower fiber and bland foods are best over high fiber, fat and spicy foods to prevent gut distress. The bottom line is to get something in the body after workouts and if you can't eat whole foods, look for a shake, bar or sport drinks company that is recommended by reputable sports organizations, teams and athletes.
The fuel for muscles is usually provided in the meals 2 to 3 days prior to exercise, not the pre-exercise meal. Typically, the less processed the foods and the closer the food that you are eating is to its natural state, the better it will be for your body. Those who do not get the calcium they need, especially female athletes, should consider a calcium supplement. By implementing these simple strategies into your everyday life until they become second nature, I guarantee that you’ll improve your energy levels, training, and your health! For example, the two-a-day athlete would do better with a plain turkey sub with lettuce and tomato after the first workout instead of a Mexican Taco salad with cheese, refried beans, ground beef, guacamole, salsa and the shell. Remember, this trial and error should not be done the day of competition, rather as a test during training. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training. When food doesn't work, a sport shake is an easy, portable way to replace carbohydrates and protein needed for maintaining muscle gains and strength accomplished during workouts. These fats decrease inflammation but, due to their essential nature, must come from the diet.



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