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#Post#: 42--------------------------------------------------
Health and Fitness
DIR By: NM4218Admin
Date: September 18, 2012, 10:44 am
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Health tips to share.
#Post#: 80--------------------------------------------------
Re: Health and Fitness
DIR By: Nathaniel
Date: October 22, 2012, 11:48 pm
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Hey, want to share with you guys 10 best diet tips for a
well-balanced diet:
1. Watch your carbs. Carbohydrates are the chief source of
energy in a diet plan for athletes. Stocking up on the right
carbs at regular intervals ensures that athletes have enough
fuel to sustain high intensity training for long durations.
Experts recommend taking in extra carbohydrates (up to 70% of
daily calorie intake) two to three days prior to the event. This
is especially true for long distance athletes, cyclists, etc.
2. Maintain a healthy level of daily calorie intake. A healthy
individual requires approx. 1200 to 1800 calories daily, but an
active athlete needs much more (ranging from 2200 to 3000
calories daily, depending on age, body weight, and activity
level) to maintain peak performance levels.
3. Stay hydrated. Athletes must have optimum fluid intake to
maintain electrolyte balance in the body and prevent
dehydration.
4. The right fats. Another healthy diet tip for athletes is to
ensure that they maintain an adequate intake of the right kind
of fats. Fats serve as fuel to meet the increased energy demands
of trained athletes. Restrict intake of saturated and trans
fatty acids and include omega 3 fatty acids through dietary and
supplemental sources.
5. Proteins pack punch. Proteins are essential to build strength
and body weight. Around 10 to 12 % of daily calorie intake
should be lean proteins which may be derived from a varied diet.
Excessive intake of protein may result in dehydration.
6. Variety is the key. A healthy diet tip for athletes is to
ensure a wide variety of food groups are included in the diet
plan. Include a range of fruits, veggies, nuts, dairy products,
and whole grains in the diet.
7. Minerals are a must. Strenuous training may have an impact on
the levels of vital minerals such as calcium, iron, selenium,
and zinc. Eating fruits like bananas, oranges, and potatoes help
maintain potassium levels.
8. Before you go in. Pre-sport meals must be small, easily
digestible, and usually not more than 500 to 1000 calories.
Complex carbs and starch must be added in the meal along with
adequate fluids.
9. Sweet nothings. Stay away from sugary drinks and sweets as
they result in drastic blood glucose level fluctuations which
may cause premature exhaustion and dehydration.
10. Curb the caffeine. Caffeine intake may adversely affect
performance levels of athletes and should be avoided.
Just some suggestions to have a healthy lifestyle, cheers!
#Post#: 81--------------------------------------------------
Re: Health and Fitness
DIR By: dalesteyn
Date: April 25, 2013, 10:35 am
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With all of the conflicting studies and fuzzy interpretation of
information, it's no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!
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