Diet and Fitness

Archive for the ‘Diet Tips and Info’ Category

Food is a strategic factor in the life of a competitive athlete. It plays an obvious role in improving performance, but it is invaded by energy and protein supplements to the effects not always controlled.

Meal Assembly
Feeding the athlete differs little from that of everyone. It should be composed especially better, eaten at the right time and in greater quantity, ensuring reconstruct losses of water and minerals through sweating.

Power Sports Foods

Carbohydrates are the fuel core muscles and should be absorbed in large quantities (pasta, potatoes) on a regular basis during training and a few hours before competitions (three or four hours before). Always prefer the sugars contained in the pasta and starches to sugars pastries and sugary drinks.

Protein is important for the renewal of muscle growth and iron intake, as well as lipids, which provide vitamins and fats needed for the proper functioning of the body.

Finally fruits and vegetables provide vitamins and minerals and their water intake and promote rehydration.
Yoghurt and other dairy products, daily absorbed also involved in the supply of protein and calcium needed for bone and muscle contraction.

Diet
If the diet of an individual who has a normal activity, is approximately 2000 kilocalories (kcal), it can be significantly increased in the great sport, because of the enormous energy consumption required in some effort. A stage of Tour de France may require a diet of about 10 000 kcal, due to the intensity and duration of the event.

For all athletes, it is important to have a balanced diet, suited to the effort, focusing on natural foods and easy to digest. Avoid meats such as sauces and fried foods that may be responsible for cons-performance during training and tests.

Water
Hydration of the sportsman is fundamental, and often obeys modes. For example, in the years 1950-60, it was recommended in the marathon to not drink during the race, but now we must drink several liters of water. It is estimated that the loss of 1% of body weight in water leads to a decrease of 10% of athletic performance. The drink is so important and its volume must be adapted to stress, climate and the duration of the effort.

The important thing is to drink regularly in small quantities, without waiting for the sensation of thirst or fatigue.

Supplements
Nutritional supplements are the subject of constant controversy. A few years ago, the fashion was to supplement carnitine, sensible increase muscle mass. Now it is creatine, which is known about the long-term effects, even if it has a significant effect on muscle performance of short duration, the type of sprint. Creatine (instead of carnitine) is not prohibited and is not considered a doping product.

Energy drinks are rich in minerals, salts and vitamins are of interest to reconstruct metabolic control during exercise, but some of these drinks are fortified with amino acids such as taurine, whose effects are not all known, and which are banned in some countries like France.

The timing of food is a ritual, which many consider one of the great pleasures of life, which is why it is necessary to take our time and enjoy those hours around food.

For it is important that we take time before and organize in advance the times in which we must nurture, because when our bodies stay healthy, you should not skip the meal times, which can bring a result a lack of nutrients in our body, which attempt to compensate for missing lunch the next time we go to eat.

Feeding times should be respected from an early age, school age children, adolescents and elderly, who are the most nutrients needed in the body as food is concerned with putting the body in motion and provides the energy needed then of hours of rest.

There are many scientific studies that say that breakfast is one of the most important meal of the day, and he did not skip it help you lose weight and keep healthy, so at times when making food, whether we have this 3 meals major and two snacks, or 6 small meals a day, the best in all cases is quite healthy food choices, rich in vitamins, minerals, carbohydrates, and not skip any, that the body is satisfied over day without exceeding it.

Life is a matter of priorities, and priority should be taking care of our body. Not just to have a healthy appearance, but also to maintain acceptable levels of quality of life. Therefore, we must be aware of the importance that the practice of physical activity has on our daily lives.

1In physical activity benefit sometimes wait for a doctor to give us the alarm to improve physical activity a physiological imbalance (diabetes, hypertension, etc …)

But … why wait to have a problem to put solutions? Why not put the means to prevent potential problems in our bodies from an early age without waiting to develop? The sooner we start our life healthy activities, we will have more chances to enjoy a full and active life.

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For a patient with diabetes, the exercise of selecting a diet is even more difficult than the task of bringing the plan into practice. It happens that at the time of planning, diabetics should not restrict only foods that undermine your weight: the plan must also take this group of foods that endanger their health. As you know, when it comes to diabetes, blood glucose represents something really serious. Thus, under these circumstances, the planning of diet is difficult.

An example of diabetic diet
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Inside and outside, localized or distributed, in arteries or under the skin, the only certainty is that excess fat in our bodies are not at all healthy.

And if we see ourselves as we remove this excess fat in the best way possible, and while we mold our figure we can improve our health.
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Cellulite never disappeared completely, but you can reduce it and make more passes unnoticed. To achieve this we use three “weapons”, which together are infallible: exercise, cellulite creams and diet.

Most women have cellulite, though some do not notice them at first sight and in other very visible. But in all cases there are foods that can help reduce it.
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Antibiotics are very useful medicine that have saved countless lives, but have their drawbacks. They are very effective in killing bacteria but are so powerful that kill all bacteria, including those that are friendly to our body.

In the intestine there are many types of bacteria that are essential for the proper functioning of the intestine. In this population of “good” bacteria is called intestinal flora.
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How to lose weight without dieting and without going hungry

There is much talk lately about how to lose weight without dieting. There are now many products like homeopathic pills, dietary supplements, fruit, herbs and other weight loss without starving. But the truth is that if we are looking for magic solutions, without changing anything in our diets and daily habits, we may be looking in vain for something that does not exist.
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Although carbohydrates increase the level of sugar in the blood, but remove them from your diet is not necessarily the right answer, for many reasons. The trick is to control the types of carbohydrates you eat and know how much you can eat. You will definitely increase your intake of whole grains (which contain carbohydrates), not only for their fiber, but also for their antioxidants, vitamins and minerals.

1) Choose cereals with at least 5 grams of fiber per serving
Among other advantages, the fibers can feel to have a full belly. So you can take all morning with just a little snack, but it is not mandatory, before lunch.

The fibers come from grains are also associated with a reduction of inflammation in women with type 2 diabetes. This is important because experts believe that inflammation plays a major role in diabetes and in the development of heart disease. A study of physicians found that those who ate whole-grain cereal every day were 28% less likely to have heart failure for more than 24 years.

2) Buy traditional oats instead of instant cereal packets
If you hesitate between oatmeal and cold cereals, choose oatmeal. They have fewer calories than most cold cereals and, unlike most cold cereals, oats are rich in soluble fiber stabilizing sugar.

The oats are rich in soluble fiber and fewer calories than cold cereal

In fact, studies have shown that eating a cup of oatmeal five or six times a week may reduce the risk of contracting type 2 diabetes by 39%. The oatmeal also contribute to lower cholesterol. But watch out for instant packets for breakfast, they usually contain added sugar, not to mention sodium (which can increase blood pressure). Oatmeal apple-flavored instant of a packet containing 229 milligrams of sodium. A cup of oatmeal brings only 3 milligrams sodium and warm and tender texture continues to seduce.

3) Choose bread with the word “whole” in the first ingredient
Watch the color of bread will do you no if that’s really the whole grain. You must read the ingredient list. The breads that list “enriched wheat flour” as the main ingredient has been stripped of most of their nutrients (in fact, about 11 vitamins and minerals are lost in the enrichment process). Breads that are enriched also contain added sugar and fat.

Serve or diet pills

Slimming pills are the dream of everyone who is overweight, it would be wonderful to eat without limitations and only take a miracle pill and weight loss does weight loss and also, never regained.

Too good to be true, but really there are diet pills, these are prescribed by the doctor to solve problems of obesity and act by inhibiting the appetite while helping to combustion and elimination of fat.

Different types of diet pills

The pills the doctor prescribes are already known or Sibutramine Xenical (Orlistat) is prescribed after a checkup and have information on the dose, time etc to be taken. Read the rest of this entry »