Athletes Nutritional Requirements

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Athletes Nutritional Requirements
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What you will know understand by the end.

• You will have understanding of Pre Post work
  out snacks meals
• Will be able to work out your correct calorie
  consumption .
• Understand the correct dietary requirements to
  increase speed and maintain weight .
• Know the best supplements and the worst
  supplements .
• The effects alcohol and bad diet has on your
  performance .
• Know your hydration amount and fat amount with
  bioelectrical impedance device .
• Understand benefits of aloe Vera may have on
  your health and how it may increase performance
  and recovery .

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Eat Frequent , Small to medium sized meals

• Eating in excess at one single meal combined
  with infrequent meals throughout the day can lead
  to poor training gains and poor recovery . This
  feeding pattern can lead to increasing fat mass
  .
• Eating frequently and choosing healthy foods
  with complex carbohydrate and highs in protein
  will assist in gaining muscle and lean mass .
• A small meal consisting of a complex
  carbohydrate , protein and good fats should be
  eaten 5-6 times per day . This usually into small
  meal every 2-3 hours through out the day . This
  feeding pattern will maintain energy levels and
  avoid sugar spikes

LOW GI FOODS As a athlete it is not important
to keep to low Glycemic index food . As a
endurance runner you need food with complex
carbohydrates .Some foods which the index states
to avoid are important for runner . For example
multi grain bread is higher on the index than
normal wholemeal . But multi grain is better for
runners than ordinary whole meal . Due to the
amino fats found in the grains and the higher
calorie content . My advise is to take no
notice of the Glycemic index .
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Carbohydrate Loading

• Carb-loadings original incarnation was developed
  in the 1960s as a way of boosting athletes'
  glycogen stores before endurance events. Carried
  out during the final week before a big race, it
  started with a three-day regime of heavy exercise
  and a low-carb diet to strip the body of
  glycogen. Then, a few days before the race,
  athletes would flood their bodies with energy by
  doing exactly the opposite that is, laying off
  exercise and tucking into a high-carb diet
  instead.
• The theory behind this approach was that clearing
  out the body's energy stores would encourage it
  to store much more energy than it would have done
  otherwise.
• This does not mean gorging on lots of food for
  three days before a race . The best way to store
  more energy is to eat as normal and as frequent
  as possible . But change your diet to high
  carb foods . For example Porridge , Whole meal
  toast , Brown Pasta rice , After three days
  missing these food and keeping to low carbs
  your system will store as much as it can for your
  event .

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Effects of Caffeine on performance health

• There has been several experiments to find if
  Caffeine can enhance or decrease performance .
  To obtain the best health best performance
  you would be best to stick to 2 caffeinated
  drinks a day . And to refrain from using sports
  energy drinks and products as these have been
  proven to decrease performance, cause stomach
  upsets , Illness or even death .

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More on Caffeine
Three deaths linked to energy drink by GERAINT
SMITH, Evening Standard Red Bull, one of
Britain's biggest-selling soft drinks, should not
be drunk with alcohol or after exercise, Swedish
authorities warn, following reports that at least
three people have died after doing so. The
Swedish National Food Administration is
investigating the drink, which contains a high
concentration of caffeine and taurine, a building
block of protein. It is a favourite with
clubbers, sportsmen and partygoers, but two
people have died after apparently mixing the
drink with vodka. Another died after drinking
several cans after an intensive gym workout,
Monster energy drink investigated The makers of
Monster, an energy drink with the caffeine
equivalent of seven cans of Coca-Cola, are being
sued by the family of a 14-year-old girl who died
after she consumed two of the beverages.
                                                  
                                                  
                                                  
                                                  
       Monster the top-selling energy drink in
the United States Photo ALAMY
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Food supplements which improves performance

• Beetroot juice
• Flax seed
• Chia seed
• Quinoa
• Soya Protein
• Whey Protein
• Arginine
• Fish Oils
• Aloe Vera

Improves Stamina , Fight Fatigue
Improves mineral absorption
Improves energy threshold
Carbohydrate for energy Protein
Full amino fatty acid which are building block of
protein.
Improves cardiovascular system
Improve joint function alertness
Improves digestion injury recovery
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Worst Supplements To Take

• Not just caffeine supplements can cause health
  problems or lack of performance .
• Creatine ( Can cause dehydration Also Organ
  failure )
• Dietary Supplements ( As a athlete you will not
  need these , most dietary programmes will lack
  the nutrients you really need a runner . Other
  will have laxative affects which will damage
  stomach lining
• Certain Whey protein brands ( Certain brand
  contain artificial sweeteners for example
  aspartame which has connections to cancer and
  rotting of the digestive system .
• Steroids (Will have you fail any sports drugs
  test , Also has connections to heart problems
  and hormone unbalance
• Testosterone ( Will cause hormone unbalance ,
  Also can cause aggression )
• Before taking any supplement ensure you have
  carried out your research on the item , Whether
  its protein or fish oil . Any ingredients which
  you do not know or understand are best avoided .
  If you start experiencing symptoms while
  taking any supplements . Stop straight away and
  consult your GP .

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Pre Race Preparation

• Do not drink too much fluid
• Stick to one drink containing caffeine
• Keep away from bran cereals .
• Have protein with carbohydrate
• Do not over eat
• Eat at least 2 hours before run or training
  depending on amount being consumed
• Night before keep to normal amount of
  carbohydrate Example bowl of rice or pasta
• Night before stay away from alcohol
• Raisins for energy

During The Race

• For 5 10k races stay away from energy gels
  and drinks
• Do not take energy gels these can affect
  performance
• Take jelly babies or energy blocks

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Post Race Nutrition

• Protein is important ( Protein Shake - Yogurt
  - Egg )
• Carbohydrate ( Sandwich Bagel Biscuit )
• Sugar ( Banana Apple Raisins
• Water
• Remember water is important . But do not drink
  to much .
• Some of the best nutrition for the best
  performance is very simple . For example
  Bradley Wiggins his pre race breakfast will be
  just jam and toast 3 slices . This is great
  source carbohydrate and sugars .

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How to calculate your Calories .
To calculate your Basic Metabolic Rate
Age Use This Equation to Calculate Your BMR
Men
18 to 30 15.3 x weight (in kilograms) 679
30 to 60 11.6 x weight (in kilograms) 879
Older than 60 13.5 x weight (in kilograms) 487
Women
18 to 30 14.7 x weight (in kilograms) 496
30 to 60 8.7 x weight (in kilograms) 829
Older than 60 10.5 x weight (in kilograms) 596
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• Then multiply it by the activity factor that
  applies to you in the following table.
• Most athletes fall in the heavy range for
  physical activity. Therefore, their BMR would be
  multiplied by 1.92.1.

Activity Factors
Then Multiply by the activity factor which
applies to you .
Exercise Level Description Factor
Very Light Extremely sedentary, largely bed rest 1.3
Light No planned activity, mostly office work 1.6
Moderate Walking, stair climbing during the day 1.7
Heavy Planned vigorous activities 2.1
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Energy Production

• Our bodies can produce energy from four sources
  .
• Carbohydrate ( Simplest to break down into
  energy .
• Fat ( Better utilisation of nutrients and
  vitamins through out the body .
• Protein ( This is the bodies last resort to keep
  going . At this point you will be running out
  of energy and will require a quick fix fast .
• Alcohol ( Believe it or not this is a energy
  source . This will supply a low amount of
  energy . Alcohol can not be absorbed into the
  body and saved for later . This needs to be
  burned first before carbohydrate , fat ,
  protein .
• Alternative energy source is lactate which is
  produced through fatigue . If used wisely this
  can give you a upper hand in any race or
  competition .

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Hydration
Drinking water before, during and after exercise
helps us to work out more efficiently and for
longer, and while sports drinks have a role to
play, particularly for elite level endurance
athletes, they are often used inappropriately by
the rest of us as recreational drinks, which adds
unnecessary calorific intake to our diet. Recent
studies have shown that for people carrying out
prolonged exercise a 2 loss of body mass,
i.e. 1.4kg for a 70kg adult, can result in around
a 20 decrease in performance levels in temperate
climate and up to a 40 decrease in hot
temperatures.
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Aloe Vera Benefits
1. Detox Aloe vera juice is a great natural aid
to detox. With our stressful lives, the pollution
around us and the junk foods we eat, we all need
to cleanse our systems from time to time. Some
people more often than others! Drinking aloe vera
juice provides a fantastically rich cocktail of
vitamins, minerals and trace elements to help our
bodies deal with these stresses and strains
everyday. 2. Healthy Digestion A healthy
digestive system makes sure that we absorb as
many of the nutrients as possible from the foods
we eat. Aloe vera juice has natural detoxifying
abilities and drinking aloe vera juice seems to
improve bowel regularity and increases protein
absorption. It also helps to decrease the amount
of unfriendly bacteria and yeast in our gut. Aloe
vera has been shown to help reduce and soothe
heartburn and other digestive problems. 3.
Natural Immune Support Aloe vera is full of
anti-oxidants natural immune enhancers which
fight free radicals within our body. Free
radicals are the unstable compounds produced as a
side-effect of our metabolism. They are thought
to cause various ailments, as well as
contributing to the ageing process. Drinking aloe
vera juice regularly gives the body a regular
supply of anti-oxidants, which can boost and
enhance the immune system. 4. Reduce Inflammation
Aloe vera juice contains 12 substances which can
slow down or inhibit inflammation, without any
side-effects. Some people say that drinking aloe
vera juice helps with their stiff, swollen or
painful joints.
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6. Regulate Weight and Energy Levels Drinking
aloe vera juice naturally allows the body to
cleanse the digestive system. Our diets include
many substances which can cause fatigue and
exhaustion. Taken regularly, aloe vera juice
ensures a greater feeling of well-being, allowing
energy levels to increase and helps maintain a
healthy body weight. 7. Daily Dose of Vitamins
Minerals Aloe vera juice contains vitamins A, B1,
B2, B6, B12 (the aloe vera plant is one of the
few plants in the world to contain vitamin B12),
C, E, Folic Acid and Niacin. The human body
cannot store some of these vitamins, so we need
to supplement them regularly through our diet.
The minerals found in aloe vera include Calcium,
Sodium, Iron, Potassium, Copper, Zinc, Manganese,
Magnesium, Chromium and more Plenty of good
nutrition in aloe vera juice! 8. Amino Acids The
human body requires 20 amino acids to build
protein 8 of these amino acids are essential
which means the body cant make them itself. Aloe
vera contains 19 of these amino acids, and 7 of
the essential amino acids. So drinking aloe vera
juice tops up your bodys daily supply. 9. Dental
Health Aloe vera is extremely helpful for your
mouth and gums. As well as its natural
anti-bacterial and anti-microbial actions, it
contains vitamins and minerals which promote cell
growth and healing. There are some aloe vera
toothgels available which contain a high level of
pure aloe vera, which may help with bleeding gums
and mouth ulcers. 10. Better than Nutritional
Supplements Recent research has shown that adding
good foods to our diets, rich in naturally
occurring vitamins and minerals, is far better
than adding supplements alone. The good news is
that Aloe Vera juice is considered a food, rather
than a manufactured supplement. So drinking aloe
vera juice is probably better than taking
supplements alone, because our bodies can absorb
all the nutrients in aloe vera more easily, and
utilize them more effectively.
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To eat is a necessity, but to eat intelligently
is an art. La Rochefoucauld
Our food should be our medicine and our medicine
should be our food. Hippocrates
You dont have to cook fancy or complicated
masterpieces just good food from fresh
ingredients. Julia Child
Good food ends with good talk. Jules Renard
For some great healthy recipe idea please take
note of the link below . http//www.runnersworld.
co.uk/nutrition/big-recipe-index/2936.html http//
www.bbcgoodfood.com/recipes/category/healthy Plea
se stay behind to have your free Aloe Vera
Sample Bio Electrical Impedance test