Hamilton Beach 54615 Wavestation Express Dispensing Blender with 48-Ounce Jar, Black

Hamilton Beach 54615 Wavestation Express Dispensing Blender with 48-Ounce Jar, Black

Hamilton Beach 54615 Wavestation Express Dispensing Blender with 48-Ounce Jar, Black

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.

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, Germany) 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 foodssource or Potent C Guard), Willow Bark (similar to aspirin), Turmeric, Glucosamine, Resveratrol (Grapes) and Aloe Vera.

I have written other articles specifically about some of the herbs and superfoods listed above. It is difficult for most people to start to consume all of the above foods. What I did was first educate myself about them, then introduce them slowly to see which ones I liked and didn't like. Once you find the few superfoods that agree with you, I believe you certainly are headed in a new direction towards "Xtreme Health".

Once you have a list of "What" to eat you then have the questions of When and how much. Most endurance nutrition resources I have come across seem to equate body weight with how many grams of protein, carbs, and fats should be taken before during and after exercise. The amount of grams that your body requires is dependent on several factors:

1) The cycle of training you are in (Base Training, Build Training, Peak Training, Recovery Training or transition (end of season) training

2) The type of training you are doing

3) The intensity of the training you are doing

4) Your own metabolic make-up (Women, Man) (Good Digestive Health, Poor Digestive Health)(Resting Metabolic rates)

5) Weight loss goals of the individual

How Much to eat?

The factors included above determine your Daily energy expenditure. If you did not exercise at all and just lay in a bed breathing all day your body would burn a certain amount of calories. This is probably somewhere between 1500 and 2100 calories per day. There are 3500 calories in a pound.

Depending on your weight and the type and intensity of activity you are participating in you will burn anywhere from 5 to 30 calories a minute. For instance a 150 pound runner running at a 8.35 minute per mile pace will burn approximately 12.8 calories per minute.

By determining your Resting Metabolic Rate and factoring in the intensity and type of training you are doing you can then begin to formulate a Daily Caloric Expenditure to ensure you are taking in the optimum amount of calories. If the athlete desires to lose weight they should do so cautiously because you want to be able to restore liver and muscle glycogen levels as well as blood glucose levels for your next training session. However it can be done as long as it is done during the base, recovery and transition periods. What I have done with success is a 200 to 400 calorie deficit a day which will give you 1400 to 2800 calories burned per week. This is about 1.5 pounds every 2 weeks of weight loss.

There has been many myths about protein, carb and fat diets and the proportion of which you need to take for weight loss or for muscle growth. I find a 50 to 65% Carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes. So depending on your calorie requirements for the day, the amount of grams you take in from each category go up and down proportionally. It is important to note that during the different phases of training you will be training in different aerobic zones. For instance during base training you should be training in Zone 1, which is between 60 and 75% of your maximum heart rate. What your body uses for fuel in Zone 1 vs. Zone 4 which is 90 to 95% of your maximum heart rate differs tremendously. The percentages of fat, carbohydrates and protein that your body will burn depends on the level of activity. At rest you will burn 58% carbohydrates, 30% fat and 3% protein. At a mild intensity you will burn 49% carbohydrates, 49% fat and 2% protein and at a high intensity you will burn 75% carbohydrates, 17% fat and 8% protein.

There are a few items are worth noting. One is that your body burns proteins all the time. It is for this reason that the lack of muscle building and strength training has the tendency to contribute to loss of muscle mass and therefore lowers the metabolism over time. Also, your body actually burns more fat during the base or mild intensity phase of your training. We can also see that carbohydrates are the main source of energy during high intensity workouts such as 5k races. In fact muscle glycogen depletion could happen as fast as 50 to 60 minutes instead of the common rule of thumb of 90 minutes during Zone 3 to Zone 4 type of training and exercise.

The amount of grams of each macronutrient (protein, fat, carbohydrate) you need to take in during a particular day depends on whether you have 1 or 2 workouts in a day and you have to take into consideration pre-excerise race meals, during exercise refueling, and post exercise/race recovery as well as the calories you may consume for dinner (night before races), lunches, snacks etc. For instance for 3 to 4 hours of high intensity training you will need about 4.5 to 5.5 grams of carbs for each pound of body weight for that day. For heavy training you need approximately .50 to .75 grams of protein per pound of body weight and about .50 to .55 grams of fat per pound of body weight.

Besides taken into consideration how much you are burning during your workouts perhaps more important is how much you could absorb. A simple sugar carbohydrate with a 6 to 8% solution mix isnot going to provide enough calories per hour. If you increase the solution density you have to drink more water in order to help the digestion process and this may lead to over hydration, cramping, and bloating.

Complex carbohydrate solutions are a little better because the 16 to 18% density of the solution matches the osmolality of the water digestion. I have always been at odds with all the solutions out there but have come to use more of the complex carbohydrate solutions and in fact make my own from coconut water, dates, and spirulina as much as possible because real food will ultimately be the greatest source of energy. It is extremely difficult for most athletes to mix there own home brewed sport drinks but if even one of your 28 oz bottles could be home brewed it could give you a huge edge in your fueling plan. Some companies such as hammer nutrition recommend about 240 to 280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 oz of water per hour for a 165 lb athlete adjusted up or down slightly for weight differences.

When to Eat

Knowing when to eat can be tricky for most people because a lot depends on other things going on in your life. Most athletes including myself feel best before a long endurance workout eating 3 to 4 hours in advance. However this is not always possible. You should be eating about 300 grams of carbs the night befoe an event depending on weight. The morning of the event the closer you get to the start time you want to lower the fiber and protein and increase the carbohydrates and actually move towards liquid food as much as possible. It is suggested that the foods primarily in this article be the focus of your choices but occasionally when it is not feasible or affordable it is ok to use traditional sources of energy. However, just be aware that the organic and clean sources of energy will have the least amount of pollutants, pesticides, herbicides, foreign unrecognizable material from cooking, etc, for your body to have to use energy and figure out how to save you from death and store it in fat cells or move it as quickly as possible through the digestive and lymphatic system for removal from your body. You want your body to generate ATP not use fuel to get rid of toxins.

Fluid and electrolyte intake is extremely important if not the most important factor in refueling. Everyones body is different but your body needs to consume an amount equal to your sweat rate. This is different for everyone. However as a general rule you should drink approx half your weight in ounces per day on a normal low intensity day. During exercise between 16 and 28 ounces per hour is recommended. Be careful not to consume so much water that you have to eliminate water very often. If your body has too much water it will need to get rid of it and will take precious alkaline minerals with it. So moderate your water intake based on your daily activity and training sessions.

Electrolytes which are important are sodium, potassium, magnesium, calcium and manganese. Most sport drinks contain only 2 or 3 of these electrolytes but an electrolyte replacement that you could control such as endurolytes by Hammer Nutrition will allow you to have them with you at all times and you can consume them as prescribed. There are also some natural electrolytes which I consume in my water bottles. Coconut water is the most natural form of electrolyte on the planet. It mimics the bloods proportions of electrolytes perfectly. Having at least 1 water bottle on rides with coconut water is a great idea.

I have given a lot of information to get you started on the road towards organic nutrition and sports nutrition. You will be miles ahead so to speak of every athlete by experimenting with the foods in this article and best of all you will achieve great health as a critical side benefit. Health and Fitness are two different things and when you combine the two you are well on your way to achieving Xtreme health(TM)

Hamilton Beach 54615 Wavestation Express Dispensing Blender with 48-Ounce Jar, Black