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The right nutrition is the cornerstone of health and fitness and water plays a major role in your fitness nutrition plan.

Water plays a pivotal role in all aspects of the metabolic process. So much so, that without it you would survive for only a few days.

As you probably know already, the body is made up of more than 60% water and this level must be maintained for optimal health.

It can be difficult to do because we are losing water continually via urination, respiration and by sweating. To avoid dehydration, water reserves must be constantly topped up by drinking at least 8 cups of water each day.

But when you exercise you need to drink even more because of the additional sweating. The amount lost depends on the type of exercise, your bodyweight and the surrounding temperature but you can easily lose 2 pints or more for each hour of exercise and this must be replaced.

The Signs of Dehydration

There are a number of signs for dehydration and you should watch out for these. Dark colored urine, with a strong odor, is one of the easiest signs to spot.

But there are many other warning signs like a dry throat and mouth, dry cough, dizziness, exhaustion and even loss of appetite. The signs of severe dehydration are even more dramatic and include pain when urinating, muscle cramps and spasms, headaches, nausea and even delirium.

The Best Time To Drink

Drinking the right amount of water at regular intervals throughout the day will keep the body hydrated and functioning properly. In preparation for exercise, it is recommended that you drink 2 cups of water about two hours before your session.

Then immediately before you exercise, drink a cup of water and during each hour of your session sip between 2 to 3 cups.

After the session you also need to drink more water to replace the fluid lost through sweat.

To really make sure you’re on target, weigh yourself before exercise and again when you have finished. Work out how many pounds you have lost and you will need to drink one pint of water for each pound.

Are Special Energy Drinks Not Better Than Water When I Am Exercising?

Sports drinks and energy drinks contain a mix of carbohydrates and electrolytes (minerals) dissolved in water.

They tend to have fruity flavors and are pleasant to drink. When you exercise for longer periods (more than an hour) then sports drinks can be beneficial because the carbohydrate in them provides the body with readily available energy to boost performance.

But for shorter periods of exercise there is no real benefit over plain water, despite the claims to the contrary of the drinks’ manufacturers.

If you are serious about your training and fitness, it is worth considering retaining a personal nutritionist or subscribing to a scientifically developed program like plan:one to make certain that your fluid intake is adequate and that your fitness nutrition plan is tailored to suit your personal requirements exactly.

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Copyright (c) 2009 Neal Spruce

Nutrition Makes a Difference

Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.

Energy is the Foundation for Success

Your daily calorie intake should provide enough energy for all activities, muscle repair and optimal functioning. Energy needs for athletes vary considerably based on individual differences and activity level. General guidelines are listed below:

- Athletes who train approximately 2 to 6 hours per day, 5 to 6 days a week need ~ 23 to 36 calories per pound of body weight per day. This equates to 2,500 to 8,000 daily calories for athletes who weigh up to 220 lbs. – Those athletes that train or compete heavily need to consume more calories – up to 12,000 calories per day. – Athletes who weigh more than 220 lbs may need approximately 6,000 to 12,000 calories per day depending on training volume and intensity.

Monitoring your weight and body composition regularly will allow you to determine whether your daily calorie intake is appropriate. Because energy can neither be created nor destroyed, when you consume more energy (calories) than you use, no matter what kind of food it comes from, the excess is stored as body fat or used to build muscle. If you burn more energy than the calories you consume from food and beverages, you will decrease your body mass. Just as the high performance car uses a special blend of gasoline to achieve peak performance, athletes also require the proper mixture of fuel (carbohydrates, proteins, and fats) to perform optimally. Therefore, the “blend” of fuel and timing of meals and snacks are critical to optimizing your performance potential.

Carbohydrates – The Main Energy Source

Carbohydrates, which rapidly break down to blood sugar (glucose), are the body’s primary and favorite energy source. The brain, nervous system and muscles are fueled mostly by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. If inadequate amounts of carbs are consumed a person can experience impaired performance, fatigue, and low energy levels. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main “gas tank”. Key carbohydrate guidelines are listed here:

- Carbohydrates should make up approximately 60 percent of your diet. – Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart. – Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to enhance recovery and muscle growth. – Depending on the sport, you should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.

Protein – The Building Blocks

Muscles and other body tissues are made up of proteins. Although protein contains the same amount of energy as carbohydrates, its primary function is the growth and repair of these tissues. Because it is an inefficient source of energy, very little protein is used for fuel unless carbohydrate intake is limited or energy demands are extreme. In this case, protein is detoured from its main functions and is broken down for fuel. Eating adequate amounts of carbohydrates spares protein for building and repairing tissues and prevents the loss of lean tissue. General protein recommendations are listed below.

- Protein should make up approximately15 to 20 percent of total daily calories which most people meet with a typical diet. – The daily protein requirement for sedentary adults is approximately 0.4 grams per pound of body weight per day but active adults require more – up to 1 gram per pound of body weight per day. , – Lean meats, poultry without the skin, fish, eggs and soy products are excellent sources of protein. Other sources include beans, nuts and low-fat dairy products.

Fats – The Body’s Unlimited Energy Source

Dietary fats are essential to health because they help deliver vitamins, minerals and nutrients needed for normal growth and functioning. Most people get plenty of fat in their diets. Furthermore, fat is not the main energy source during exercise and the body’s stores cannot be depleted during exercise. This means daily fat intake is less important than carbohydrate and protein needs. In fact, what leads to fatigue – or what athletes refer to as “bonking” is caused by the depletion of carbohydrates. Guidelines for fat intake are listed below.

- Dietary fats should make up around 25% of the diet – The majority of fat intake will automatically come from protein foods such as meat, fish, milk and other dairy products. – Good sources of healthy fats include olive oil, canola oil and nuts. Summary

Based on the sport, the goal of performance nutrition is to eat carbohydrates, protein and fats in ideal amounts and at proper times to allow you to perform at a high level while preventing unwanted weight gain or weight loss. By keeping protein intake within the proper range to satisfy growth and repair, you can consume as much carbohydrate as necessary to keep filling the main “gas tank” and leave the remaining calories for dietary fats.

References

-Kreider RB, Almada AL, Jose Antonio J, Broeder C, Earnest C, Greenwood M, Incledon T, Kalman DS, Kleiner SM, Leutholtz B, Lowery LM, Mendel R, Stout JR, Willoughby DS, Ziegenfuss TN. ISSN Exercise & Sport Nutrition Review: Research & Recommendations J Int Soc Sports Nutr. 2004; 1(1): 1’44.

-McArdle WD, Katch FI, Katch, VL. Sports & Exercise Nutrition. Maryland: Lippincott Williams & Wilkins; 1999. p. 15.

-Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. Review.

-Haff GG. “Carbohydrates.” Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 298.

-Maughan RJ, Burke LM. Sports nutrition. Malden, MA: Blackwell Science, 2002

-Unnithan VB, Goulopoulou S. Nutrition for the pediatric athlete. Curr Sports Med Rep. 2004 Aug;3(4):206-11.

-Ziegenfuss TN, Landis J. “Protein.” Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 256.

-Committee on Nutrition, American Academy of Pediatrics. Pediatric nutrition handbook, 3 ed. Elk Grove, IL: American Academy of Pediatrics, 1993

To be a healthy person one needs a healthy diet that is well balanced and includes a sufficient amount of water to avoid dehydration. This is especially important to the sports person that trains through extensive exercise.

If during your exercise you have a tendency to sweat than water is most essential. When you sweat you are losing water from the body which is known as dehydration. When you drink water during exercise you are avoiding dehydration and keeping your body refreshed and hydrated. What is the right amount of water needed for the sports minded athlete? The answer to this question is a rather involved one but we will try to answer it. Whether you train occasionally or if you train strenuously, there are a couple of signs you can look for. Check your urine; if your urine is a dark yellow color than you need more water, and if your urine is clear of any color (looks like plain water) than you are consuming the right amount of water. Drinking too much water is as dangerous as not drinking enough water. Not enough water causes dehydration. Too much water can cause intoxication. Weigh yourself before and after training or exercise. If you gained weight you took in too much water and if you lost weight you did not take in enough water.

Your diet should be a nutritious one consisting of carbohydrates, proteins and fat at each meal. A well balanced breakfast is the most important meal for the sports person. These are the basics for every athlete to remember when sitting down to a meal. You have to keep those muscles healthy and strong in order for them to work for you and endure the strain they are put through during sports and exercise. Completely balanced carbohydrates, protein and fat at each meal will give the athlete energy. The amount of these foods depends entirely on whether you are an occasional sports person or a hard working intensive exercise sports person. There are no charts to measure the individual’s needs. This has to be done separately for each individual.

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Carbohydrate is considered as the most important source of energy for sports nutrition. Sports Nutrition is required for the players of any games as it enhances energy and fuels the muscle constractions in the body. The first source of any body’s diet is carbohydrate because it breaks down into smaller sugars such as glucose, fructose, and galactose which is absorbed by the body to release energy. Mostly trainers of sports person get the schedule of their diet and accordingly one has to follow the strict sport nutrition for performing well in their fields. Carbohydrate intake is important for weight lifter and sprinting players which plays an important role in their sports nutrition. Sports nutrition most important part is glycogen which act as a source of energy used for exercising.

Sports nutrition has lots of elements in their diet such as protein, pulses, fruits, and vegetables, and milky products. One will find Sports Nutrition in simple and complex forms both. Sometimes these sports nutrition takes lots of time in breaking down as result providing energy at slower rates. One can find carbohydrate as a good source of energy present mostly in breads, rice and pasta. Sports persons do need starch and fiber along with energy provided by carbohydrate but one should understand the concept that fiber cannot be used for energy or get digested in the body. There are lots of booklets and magazines available in the market to know more about sports nutrition so that not only sportsperson but common people should be benefitted. Mostly athlete’s preferred starch as it act as most beneficial sports nutrition in their diets as it get broke down and stored as glycogen in the body. The food products which includes whole grain breads, cereals, pasta, and grains.

The best source of sports nutrition is fruit and energy drinks as they get absorbed and converted to energy very fast and act as a good source of energy. One should understand the fact that whatever we eat and drink sports nutrition helps to enhance those energy level one step ahead. Protein, carbohydrate, and fats are the important players of Sports Nutrition. So as per the given format one should intake sports nutrition. Mostly sports nutrition is made for athletes and other game players for performing well in their specific fields. The dictionary of sports nutrition is vast and under expert guidance one if intake these sports nutrition will be more benefitted. Through online guidelines and by having specified diet one will be more benefitted in terms of sports nutrition.

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Different Types Of Diabetes

There are two main types of diabetes and they are: type 1 diabetes, which usually insulin occurs when the body cannot produce and allows glucose to provide the energy for the same. Type 2 diabetes occurs when the body cannot use they insulin available in the body.

Diabetes nutrition is very important as the disease can easily turn fatal and cause kidney and/or heart failure. Here are a few suggestions, which may help you improve your present health state and live your life as normally as possible under the circumstances.

Eat Well And Exercise

Diabetes nutrition is mostly directed around non-starchy foods, vegetable and fruits and high in fiber such as spinach, broccoli or green beans along with your regular meals. Whole grains is yet another item included in the diabetes nutrition along with brown rice, pasta, lentils, fish couple of times a week and lean meats.

Diabetes nutrition will depend from person to person and therefore it is recommended not to start any without consulting your doctor or dietician first.

Diabetes nutrition will work even better to ensure your good health if you include an exercise in your daily routine as well such as a half hour daily walk or something light done in the comfort of your home.

It is important to keep your weight under control when you suffer from diabetes as any other complication can create fatal effects for the same.

Helpful Tip

Checking your daily blood sugar as often as you feel is required is key when you have diabetes and thus, you can control your diabetes nutrition as well. Diabetes can be kept under control and you too can lead a healthy and normal life benefiting from its beauty and pleasure if you understand you disease and make all efforts to accommodate the same in the best possible way.

Check with your doctor for a diabetes nutrition plan and/or your dietician who will be happy to assist and help you with the same. The sooner you understand your disease the better will be for you and your body.

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