Sports nutrition can be as simple as defining the specific contribution of food before, during and after a sporting event or a training session. My definition of an organic athlete is an athlete, health Xtreme (TM), the maximum power and joy of living, eating mostly vegetarian, mostly raw, organic food is trying to achieve. A vegetarian can be a full vegan, no meat, fish, poultry or dairy products are consumed. Or you can be a semi-vegetarian and occasionally eat organicEggs, wild fish or poultry, but no meat. What I do in this article, along with a huge amount of knowledge for those who have an organic lifestyle, particularly a vegan lifestyle, both competitors and endurance.
I went to many resources on the Internet for information for endurance athletes to find vegetarians. Very few, if any, attention not only of endurance athletes and vegetarians, but also the nextLevel and the use of super foods as a basic ingredient in the diet. Most of the resources to speak of whole grains, fruits and vegetables, pasta, yogurt, peanut butter, oatmeal, toast, turkey, chicken, etc. etc. I want you to be very well. I do not want you to compete at the highest level ever have, but I want you to have health more and more impressive. I want you to reverse or slow down the aging process, I want to cleanse your body of all the bad stuff that goes into it on a daily basistoxicity in our environment. I want you to feel happy and not depressed. And I want you to compete in triathlons, adventure races, marathons, cross country cycling events, or whatever your endurance until you are in the category over 100 age group.
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I know this sounds like a great challenge. In fact, your friend or colleague, you may have said it is not possible, or even worse with your doctor. The truth is that I discovered some amazing food for athletes and I know that 90% ofThe athletes do not consume these foods regularly. And did I say that because most people I meet has ever heard of, do not know where to find them, or just eat normally, they could afford it, it is more convenient or part of the family history of eating.
Lets first list of energy sources of carbohydrates, proteins and fats, which I use to get under my health to a whole new level and I expect even more myself. For example, here are someI have the advantage of eating mostly raw, organic food of plant origin and superfoods. I lowered my cholesterol 75 points. I get rid of various stages of arthritis, which annoyed me for 8 years. I lost 40 pounds. I lowered my resting heart rate of 59 to 39. I lowered my blood pressure of 140/90 to 110/60. I started to enjoy life to the fullest once again among other things, for the first time in years to compete. I have brought significant resultsOrientation of the thyroid, neurotransmitter, essential minerals and nutrients. I lowered the toxicity of heavy metals. I stopped taking antacids on a daily basis and I always stopped after having sinusitis and bronchitis every year for almost 20 years. I felt tremendous energy and in fact has not been bad for over a year, alongside the occasional occurrence of colds after several sessions of extreme exercise, which disappears quickly, as a result of mythe ability of the body quickly in the acid condition and inflammatory.
These are my best choice for nutritious, high-carbohydrate energy (cereals / bread / syrups are:
Quinoa, Organic Pancakes, syrup, brown rice, Wild Honey, agave nectar, organic sprouted bread (linseed, barley, Essen) with organic jellies, organic pasta (quinoa, farro), Hammer Bars, organic, organic brown rice.
My choice for fruits and berries are carbohydrates:
(Fruit-Grapewith seeds, apples, pears, pineapple, bananas, watermelons, mangoes, oranges and dates. "Plant" fruits such as tomatoes, peppers and cucumbers), (berries - blueberries, strawberries, raspberries, blackberries, Incan berries and Goji berries)
My top choices for powders, shakes and gels (sports drink powder - Hammer Nutrition careful and sustainable energy and Carbo Pro, (Shakes - Isagenix products (Isalean, IsaCrunch, IsaPro, Ionix Supreme, Sun is all great food and cocoa powder),(Gel - Hammer Gel Clif Shots and organic).
For the Greens, and I recommend sprouts (kale, spinach, broccoli, Mesclun Greens, Romaine lettuce, celery, peas, Brussels sprouts, broccoli, sunflower seeds, dulse and kelp).
These are my choices for clean, non-animal sources of protein (hemp seeds and hemp protein, whey protein, rice protein, vegetable protein (cabbage, spinach , broccoli, Brussels sprouts), wheat grass, spirulina, chlorella, blue green algae, quinoa, barley, millet, bee pollen, OrganicEggs (for the semi-vegetarians), Trapped wild (not grown on the farm), salmon, cod, halibut or tilapia or fish (for semi-vegetarians), almonds, pumpkin seeds, cashews, cooked, organic beans and berries Goji). A good choice for sources of fat are (Leinsamen. olive oil, linseed oil, Krill Oil, hemp seed oil, almond oil, avocado oil, avocado, coconut oil, almonds, organic peanut butter ).
Well, here are some other secret treasures of health and nutrition, the high number of nutritionists andSpa professionals have taught me over. Many of them are not good, simply because they are unknown in the mainstream media. You have to go out and try this type of information on superfoods, it is not sold in most supermarkets, therefore, the average athlete left.
Other additions to your diet "Super" Athletic (Some have been mentioned above and recently evaluated here) (Superfoods Spirulina, Chlorella, Cacao Powder, Goji berries, wheat grass, barley,Coconut oil, bee pollen, maca powder and hemp seeds), (Super Juice - Goji juice, Acai juice, mangosteen juice, noni juice, aloe vera juice), (SUPERHERBS - Cats Claw , Reishi mushroom, garlic, ginseng, turmeric, oregano, parsley, cayenne pepper, Holy Basil (Tulsi), cinnamon, vanilla, ginger), (other additions Super - Arab and mixed probiotic enzymes, such as fiber psyllium, oat , rubber, flax, hemp), (Omega 3, such as flaxseed oil, hemp seed, avocado, almonds), green tea, echinacea teaGinseng tea, milk thistle tea, yerba mate, and dandelion root tea. Teas are used for cleaning, to support the immune system and antioxidant support. Supplement / other energy sources I used are (creatine - helping the energy to the muscles and nerve cells) (Glutamine - promote economic recovery, promoting muscle protein highly absorbable), (L-carnitine - helps metabolize acids into mitochondria), (D-Ribose - AIDS in the generation of positive levels of ATP) and (CoQ10 - has led to the creation of ATP(Energy by our cells) in the mitochondria).
There are many natural anti-nflammatories that athletes should also (quercetin, vitamin D, green tea, omega-3 fatty acids, organic Ginger (are either raw or crushed), Bio-MSM (about 5 ounces), enzymes (in capsule form and should contain papain bromelain), omega 3 and 6 - (1 ounce of flaxseed oil or cold), agave nectar, organic garlic (1 clove or dispersion by the glass), vitamin C (2 or 3 capsules of ground in a blender with whole foodsMighty Guard or C source), willow bark (like aspirin), turmeric, glucosamine, resveratrol (grapes) and aloe vera.
I have other articles specifically about some of the superfoods and herbs listed above written. It 'difficult for many people begin to consume all the foods mentioned above. What I did was to educate myself on it for the first time, then they are slowly beginning to see what I liked and disliked. Once a few superfoods to agree with you, I think you're safeLine in a new direction "Xtreme Health".
Once you have a list of eating "thing" you have questions about when and how much. Nutritional resources that I have met more resistance seems weighing equal to how many grams of protein, carbohydrates and fats have to be before, during and after exercise to be taken. The amount in grams, your body needs depends on several factors:
1) The course, you are in (basic training, advanced training, peak exercise, recreationTraining and transition (late season) training
2) The type of training is done
3) The intensity of training is done
4) Your own metabolism makeup (women, men) (Good Digestive Health, Digestive Health Poor) (resting metabolic rate)
5) weight loss goals of the person
How much to eat?
The factors included above to determine your daily consumption of energy. If you exercise at all and only in bed all day breathing your body would burna certain amount of calories. This is probably somewhere in 1500-2100 calories per day. There are 3,500 calories in a pound.
Depending on the weight and the type and intensity of activity you participate you will burn every 5 to 30 calories per minute. For example, a £ 150 running at 8.35 minutes per mile pace burns about 12.8 calories per minute.
Determining the resting metabolic rate and factoring the intensity and type ofTraining then you can begin to formulate a daily consumption of calories that you take to ensure optimal amount of calories. If the athlete wants to lose weight should do so with caution, because you want to be able to restore the levels of liver and muscle glycogen and blood sugar levels for the next workout. However, it can happen as long as you do during the reference periods, recovery and transition. What I have done successfully is 200-400 caloriesDeficit per day, 1400-2800 calories burned per week. It is about 1.5 pounds every two weeks, the weight loss.
It has a lot of myths about protein, carbohydrate and fat diets and the percentage that you need to take for weight loss or muscle building. I think a 50-65% carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes. So, depending on calorie needs for the day, the amount of grams you take in each category areup and down proportionally. It will be important to note that during the various stages of training you are training in various areas of aerobics. For example, during basic training, you should be trained in zone 1, which is between 60 and 75% of maximum heart rate. That the body uses for fuel vastly in Zone 1 vs. Zone 4, which stands 90 to 95% of maximum heart rate. The percentages of fats, carbohydrates and proteins that your body burns depends on the level of activity. AThey sleep 58% carbohydrates, fat burning and 3% to 30% protein. On a mild intensity, you burn 49% carbohydrates, 49% fat and 2% protein, high-intensity, there will be 75% carbs, burn fat and 8% to 17% protein.
There are some things that are remarkable. One is that your body burns proteins all the time. E 'for this reason that contributes to the lack of muscle growth and strength training, the tendency to loss of muscle mass and can therefore lower your metabolism over time. AlsoYour body burns more fat when in reality the baseline or low-intensity phase of your workout. We can also see that carbohydrates are the main source of energy for high intensity workouts such as running 5k. It could happen, in fact, the consumption of muscle glycogen, the fastest 50 to 60 minutes instead of the common practice of the rule during the 90 minutes Zone 3 to Zone 4 type of training and experience.
The amount in grams of each macronutrient (protein, fat, carbohydrates) is necessary to take during aparticular day depends on whether 1 or 2 workouts a day, and you should consider pre-race meals excerise, the supply of fuel during exercise, and after the workout / race recovery and calories you can eat dinner ( night before the race), lunch, snacks, etc. For example, for 3 or 4 hours of high intensity training is necessary to 4.5 to 5.5 grams of carbohydrate per kilogram of body weight for that day. For hard-core training you need about 0.50 to 0.75 gramsProtein per kilogram of body weight and about .50 to .55 grams of fat per kilogram of body weight.
Now consider how much you are burning during workouts is perhaps more important, how much you absorb. A simple sugar carbohydrate with a 6-8% solution mix IsNot going to provide enough calories for an hour. If you want to increase the density of the solution, you have to drink more water to aid digestion and this can lead to over hydration and crampsFlatulence.
Complex carbohydrate solutions are a bit 'better because the 16 and 18% corresponds to the density of the solution osmolarity of digestion water. I'm always at odds with all the solutions are out there, but I came to need more use of solutions of complex carbohydrates, and indeed my coconut water, dates and spirulina as possible, because the real food is ultimately the greatest source of energy. It 'very difficult for most athletes to there mixHomemade sports drinks, but even if one of your 28 oz bottles are produced in the house after it is you could have a big advantage in the supply plan. Some companies like Hammer would recommend eating about 240-280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 liters of water per hour for a £ 165 sports cars developed or slightly down for differences in weight.
If you eat
Knowing when to eat can be difficult for many people, because much depends on other things in yourLife. Most athletes, including myself, is better heard in the first hours of a long resistance training 3-4 meals in advance. However, this is not always possible. Should be about 300 grams of carbohydrates in the night befo an event never to eat on the weight. On the morning of the event, the closer you get to start, if you want to reduce the fiber and protein and carbohydrates and therefore in fact moving towards the food as much liquid as possible. It is proposed that the food at the forefront in this articleCenter of your choice, but from time to time, if it is not possible or convenient, it is best to use traditional energy sources. Being, however, just be aware that the sources of organic energy and clean is the minimum amount of pollutants, pesticides, herbicides, foreign material unrecognizable from the kitchen, etc., for your body to have energy consumption and find ways to save from death to move and store it in fat cells, or as soon as possible through the digestive system and lymphaticRemoval from the body. You want your body to produce ATP for food does not get rid of toxins.
Intake of fluids and electrolytes is extremely important, if not the most important factor in supply. Everyones body is different, but your body needs to consume an amount equal to the rate of sweat. This is different for everyone. But in general you should drink about half the weight in ounces per day on a normal low-intensity days. During the exercise, 16 to 28 ounces per hourrecommended. Make sure the water so that it uses to remove water very often. If your body produces too much water they need to get rid of it and take precious alkaline minerals with it. Thus, moderate your intake of water for your daily work and training are based.
Electrolytes, which are essential sodium, potassium, magnesium, calcium and manganese. Most sports drinks contain only 2 or 3 of these electrolytes, but it is an electrolyte replacementHammer Nutrition endurolytes control as you may have with you at all times and can be consumed as prescribed. There are also some natural electrolytes, which I use in my water bottles. Coconut water is the most natural form of electrolytes on the planet. That mimics the proportions of electrolytes Bloods perfect. After at least a bottle of water on rides with the coconut water is a great idea.
I have a lot of information to begin the path toBio-nutrition and sports nutrition. We're talking miles ahead in order to reach every athlete experimenting with food in this article, and best of all of you health benefits as much as a critical site. Health and fitness are two different things, and when you combine the two of you on track to meet the health Xtreme (TM)
