A Sneak Peek Into An Athlete’s Diet
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even when UR, not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It's also the source of all nutrients that determine UR overall health and well-being for years to come. In the fitness world, what you eat has an immediate and direct impact on UR success and day-to-day-training, making it a top priority for athletes. But eating for performance is not as drastically different from eating for health as one might assume. Well, here's a sneak peek into what many athletes eat Get UR Energy Needs On Point Energy intake sets the "budget" from which an athlete must meet their daily needs for carbohydrate, protein, fat and other range of foods that provide vitamins, minerals and other health-promoting dietary factors. This is pretty close to what healthy eating looks like. An Athlete's Energy Requirements An athlete’s energy requirements are made up of several components: Baseline metabolic needs like the energy required to support cellular maintenance, temperature regulation, immunity, growth and physical activity. Daily diet must aim at providing adequate power to meet the needs of all functions. Physical activity – or in case of an athlete, the intensity, duration and frequency of training sessions and competition – play a substantial role in determining UR daily energy requirements. An important new concept for an athlete is energy availability. The energy that is available to the body after the energy cost of physical activity has been deducted from the daily energy intake from carbs, protein and fat. Energy availability is, therefore, the amount of energy that can be expended to look after UR body's physiological needs. Energy availability = Energy intake – Energy needed for training How much of carbs do they need? Carbs are the body's quickest and most accessible source of fuel - making it the most preferred source for most bodily functions and various exercises. Carbs are especially important for high endurance training. They are also what UR body uses when it's fight or flight mode kicks in! An athlete's carbohydrate needs are tied to muscle fuel costs of their training. The training load changes from day-to-day according to the micro-cycles and macrocycles in the training calendar. Rather than a static dietary intake, athletes should focus on their varied carbohydrate intake as per the rise and fall in their muscle fuel needs. A great way to assist carbohydrate intake is by tracking muscle fuel needs by including additional carbohydrates in meals or snacks before and after a workout. This means when training needs increase, so does carbohydrate intake. Consuming carbohydrate intake during lengthy sessions will also add to the day's carbohydrate target as well as specifically provide fuel for the workout. Targets for carbohydrate should be given in grams in sync with the athlete's size (Body mass) rather than a percentage of the total energy intake. When rapid refuelling is needed after a session, target a carbohydrate intake of about 1 g per kg of body mass per hour. Training Load & Carbohydrate Intake Targets (gram per kg of the athlete's body mass) Light/low intensity or skill-based activities - 3 - 5 g/kg Moderate exercise program- 5 - 7 g/kg/d (i.e. 1 hour per day) High endurance program- 1 - 3 hours 6-10 g/kg/d per day of mod-high-intensity exercise) Very high extreme program - 8 - 12 g/kg/d least 4-5 hours per day of mod-high intensity exercise This indicates that different amounts of carbohydrate may be adequate for various training loads. Therefore two athletes could eat the same amount of carbohydrates. Still, according to their training needs, one could achieve high carbohydrate availability while the availability of carbohydrates in another athlete is low. When you aren't able to meet these carbohydrate targets during the early hours of recovery, the presence of protein in UR recovery snacks is likely to promote higher rates of glycogen storage than carbohydrate itself. This is useful since post-workout protein intake addresses other goals of recovery eating. Nutrient-rich Carbohydrate & Protein Combos (contains 50 - 75 g carbohydrates and 15-20 g protein) For vegetarians Whole wheat bread with thick spread peanut butter + 1 - 2 cups low-fat milk 300g (large) baked potato + low fat cottage cheese filling + 1 - 2 cups low fat milk 1 cup baked beans on 2 slices of toast or a baked potato For non-vegetarians 500-750 ml fruit smoothie or liquid meal supplement Thick bread sandwich with meat and salad filling 2 cups stir-fry with rice or noodles and meat Dietary protein also plays a vital role in response to exercise. The amino acids are the building blocks of protein needed for generating new tissue, muscle and repair of any damaged tissue. They're also the building blocks for hormones and enzymes that regulate metabolism, support our immune system and other body functions. Protein intake targets for both strength and endurance athletes have been set at about 1.2-1.6 g/kg body mass per day. Did you know that most dietary surveys show that most athletes easily meet these goals, even without the intake of expensive supplements? Athletes who are at most at risk of failing to meet the se targets are those who restrict their energy intake and food variety. Since strength training is very different from endurance training, the protein requirements can vary. Best Way To Promote Optimum Protein Synthesis During Recovery & Adaptation From Each Workout Eating high-quality protein after exercise is part of the process of promoting muscle protein synthesis. High-quality protein, particularly from animal sources (e.g. dairy, meats, eggs, etc.) is especially valuable. The amount of protein required to maximise this response to exercise is quite modest – about 20-25 g. Higher amounts of protein than this are burned as fuel. Whey protein is used for a post-workout protein boost since it’s quickly digested and helps in post-workout recovery. It's easier to carry and prepare around the exercise session as a liquid meal supplement. Since the muscle is stimulated to increase its synthetic protein rates for up to 24 hours after a workout, It is better to spread protein over the meals and snacks consumed over the day. Protein-rich foods: 10 g protein For non-vegetarians 2 small eggs, 300 ml cow's milk, 20 g skim milk powder, 30 g cheese, 200 g yoghurt, 35-50 g meat, fish or chicken, 4 slices bread – 90 g breakfast cereal For vegetarians 400 ml soy milk – 60 g nuts or seeds,120 g tofu or soy meat,150 g legumes or lentils, 200 g baked beans, 150 ml fruit smoothie or any liquid meal supplement. Water & salt needs Water and salts are needed for athletes to replace fluid loss. It is not necessary to drink during exercise that lasts less than about 40 minutes, but some athletes feel better after rinsing their mouth with drinks, and this should do no harm. The athlete should practice drinking 15 minutes before exercise and decide how much is initially filling but comfortable once exercise begins (300-800 ml). Did you know that water is also continually lost in the breath and through the skin even though these losses may not be apparent? Small losses of water do not affect in the beginning, but if neglected, severe dehydration can compromise UR performance and health. A more targeted option is to develop a fluid plan to fit the sport, the individual and other nutritional needs. As a starting point, the athlete should try to drink at a rate that replaces enough of their sweat losses. The overall fluid deficit for a training session or competition is kept at no more than about 2 per cent loss of body mass (i.e. 1.0 kg for 50 kg person, 1.5 kg for a 75 kg person). When the fluid intake is excessive, it leads to a severe problem called hyponatraemia (dilution of blood sodium concentrations), which is often seen in recreational exercisers at low intensities but drink large volumes of fluid. Exercises lasting more than 1 hour and which elicits fatigue, athletes are advised to consume a source of carbohydrate along with water. The use of sports drinks with a carbohydrate content of about 4 - 8% (4 - 8 g/100 ml) allows carbohydrate and fluid intake to be met simultaneously. These carbohydrates can come from sugars like; sucrose, fructose, glucose, maltodextrins or other fast digestible carbohydrates. When carbohydrates are consumed during exercise or training, it is best consumed in a pattern of frequent and continued intake. This provides a constant stimulation of the brain and central nervous system, or a continuous source of additional fuel for the muscle when needed. Sodium should be included in all fluids consumed during exercise lasting longer than 1 - 2 hours. Rehydration after exercise Refuelling of water and the salts lost in UR sweat is an essential part of the recovery process too. Sweat and urine losses will continue to occur, during recovery; the athlete will need to drink about 1.2 - 1.5 litres of fluid for each kg of weight lost during training or during a competition to compensate and fully restore fluid losses. Vitamins & minerals Most athletes can meet the recommended intake for vitamins and minerals by eating everyday foods, like vegetables, fruits, whole grains, lean dairy and meat. For those who might be at risk for the suboptimal intake of these micronutrients, includes athletes who restrict their energy intake, go over long periods to meet their weight loss goals. Athletes who restrict food variety and foods with poor nutrient-density. The best way to improve and fix this situation is to seek advice from a sports nutrition expert.
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even…
Joshua Holland’s Quarantine Routine & Practical Recommendations To Maintain Optimal Health!
If 2020 has reiterated anything, it is most certainly that the old adage of ‘health is wealth’ has been underlined, highlighted and imprinted boldly at the forefront of our minds. While my field of expertise is indeed the health and wellness industry, this unprecedented time has brought to my awareness how fundamental preventative healthcare is Joshua Holland’s Quarantine Routine & Practical Recommendations To Maintain Optimal Health! Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com If 2020 has reiterated anything, it is most certainly that the old adage of ‘health is wealth’ has been underlined, highlighted and imprinted boldly at the forefront of our minds. While my field of expertise is indeed the health and wellness industry, this unprecedented time has brought to my awareness how fundamental preventative healthcare is. Although simple, this concept has been adopted all over the world to prevent the spread of the incredibly contagious COVID-19 virus, with the use of masks, social distancing and self-isolation. I’d like to share a few of my tried and tested tips and tricks to further bolster immune health so as to create a strong foundation for the body’s defense mechanism to rely upon. When it became clear that the COVID-19 was tenaciously contagious, I took the personal initiative to self-isolate early on, despite the absence of symptoms or a positive/negative test. I have a strong immune system thanks to my conscious endeavour of wellness and vitality, however COVID-19 was a stark reminder of how the world is so much bigger than the small bubbles we live, work and play in. Bearing this in mind, it was and remains to be of utmost importance to behave in a manner that puts the well-being of humanity as a collective first. I’m a man who walks the talk, and I felt it to be of great importance to set an example for my community and my followers in the directive of self-isolating early on in the piece, to keep the elderly and immuno-compromised in my building and community safe. The past three months have been a mirror reflection sans distractions, commute, travel and socialising into the work I’ve cultivated over the past ten years. My sincerest goal within my working life is to help people reach optimal health and wellness, and in a country that has a privatized healthcare system, the most efficient, alternative and logical way to keep prime health status intact is prevention and maintenance! One of the most effective ways I have come to maintain and champion preventative healthcare is via Ozone Therapy. Some may be skeptical about the protocol behind the administering of Ozone Treatment. However, after many years of research and experimentation, most recently with the acquired knowledge of patient treatment during the Ebola epidemic in Africa, I have come to a conclusion. While there are a few mildly unpleasant aspects, as well as a small amount of prior organization required, most of us would rather prefer a little preparation and unconventional discomfort as opposed to spending time in a hospital setting. We are all well aware of the risks associated with infection in a medical environment. So, what does ozone treatment entail? Ozone is chemically referred to as ‘O3’. Unsurprisingly it consists of three molecules of oxygen, two of which derive from a conventional molecule of oxygen (O2) and an extra molecule that is added via the veering of electricity. Ozone has quite a distinct smell and is naturally occurring in the atmosphere. It is the molecule that protects earth from the harmful rays of the sun (the ozone layer!) and is also responsible for cleansing the earth when thunderstorms and lightning occur. The distinct smell that is apparent after a storm has passed is evidence of ozone in the air! There are a few different methods that enable the electrical conduction of the artificial production of ozone, not limited to but inclusive of the use of an ozone generator (purchasable online), which requires an oxygen source being fed into the generator. One such source is an oxygen concentrator, a bulky device similar to a suitcase on wheels. Connected to an ozone generator, the oxygen concentration takes ambient air (21% oxygen), and converts it to 95% pure oxygen. While it is not 100% medical grade, it is exponentially purer and cleaner than breathing in regular air. I have an industrial oxygen tank in my repertoire of bio-hacking tools in my apartment, which creates 99.9% pure oxygen. I feed the oxygen from the tank into an ozone generator to create the ozone I need to administer treatments to myself! Ozonised air is a very effective way to kill bacteria, viruses and germ impurities that can inhabit insulated environments. You’re probably wondering how ozone treatments are issued! The most efficient transmission is by way of insufflation. Colloquially speaking this means to blow air or gas into a bodily orifice, thus the nose, rectum, vagina or ear. Ozone can also be infused into water but it’s more difficult to consume higher concentrations orally in liquid form. Drinking ozonized water could be classed as a preventative health care operative as opposed to a direct treatment for eradicating harmful pathogens. While the world has seemingly become a more fearful and confusing place that seems to be severely lacking in the ability to control or plan for the future, I have found comfort in focusing on the things I can control and ways in which to lean in to stillness, knowledge, understanding and the intricacies of the mobility of my body. With many distractions disappearing in front of our eyes, I have had the luxury of diving into research methodology behind various health and bio-hacking protocols. For instance, I have been training on my CAR.O.L Bike with oxygen which I juxtapose with hypoxic oxygen, hyper oxygen and of course, natural ambient air to create diversity upon which my body has to adapt while being challenged. I’ve also had time to take my MovNat Kit out of hibernation so as to focus on reconnecting and retraining my body’s natural movement abilities. The MovNat Beam Assembly Kit is a series of beam apparatus tools that allows for primal movement to be re-engaged which enables joints, muscles and tendons to redefine structural support within the body. The past three months have also provided ample opportunity for me to check in with myself. Being aware and cautious of what I consume stems across all facets of my life. While it is important to remain informed, constant social media, mainstream media and technological interaction creates stress, anxiety and irrational fear that clogs the mind. Having boundaries with what we consume and how we interact with people is vital to preserve a balanced and tranquil mental health, equilibrium. Fear is particularly rampant at the present moment and while it is important to check in with family, friends, coworkers and clients, it is of utmost importance to put our own (oxygen or cloth!) masks on first so we have a solid, strong and safe haven to retreat to when the storms of life descend. 2020 certainly hasn’t had any shortage of those! This time has also been a period of recalibration in terms of re-establishing my priorities. Making a checklist of ways in which I can organize my day and schedule so I am nutritiously fed, bolstered by supplements that support my immune system, sufficiently limber, mentally and physically challenged, and have had good quality sleep is a recipe for a well-adjusted mind, body and spirit. While checking out during times of extreme stress may be tempting, drinking excess alcohol, smoking cigarettes and partaking in substances that aren’t on the legal side of the fence actually create friction and add stress to the body by ramping up inflammation and adding pressure and toxicity to our everyday bodily functions. Doing away with habits that create a temporary release from stress is actually one of the best ways to preserve sound state of physical body and higher mind. I’ll leave you with a few practical recommendations that are key to maintaining optimal well-being! Drinking lots of clean water is vital in keeping our cells happy and thriving (we are 97~% water - remember!) There is a substantial amount of research that states that COVID-19 can be mitigated by drinking warm beverages. If this is something that gives you peace of mind then I’m all for it! Our chemistry is scientifically proven to change based on our beliefs. Repeating a daily positive mantra sets a tone of intention. Flooding our minds with positive self-talk changes the outlook of our perception, our actions, our words and our interactions with the world! It creates more consideration, more clarity, more peace and a firm platform upon which to steel ourselves in the intense world we live in. Other practical tips including washing our hands, reducing how much we touch our faces, mouths, noses and eyes, wearing a mask in public spaces and generally being more kind, considerate and aware of others. To close, constantly immersing myself in gratitude and reaching for the silver lining no matter how chaotic the world seems is something that has kept me grounded and humble. While these times are dark and overwhelming, I’m grateful and in awe of how the world has stopped, adapted, shared and shed light on systemic problems that will no longer be ignored or overlooked. I’ve come across data and photographs that show the earth is the cleanest it’s been for eons, that reflect crystal clear waters with happy fauna and that pollution in the atmosphere has significantly reduced. This forced change has prompted so much compassion, connection and gratitude for those who perform the essential jobs that look after us on multifaceted levels. COVID-19 does not discriminate, and while it has meant great deal of hardship, sacrifice and deep sadness for so many, this then creates space for the world to lean further into compassion, empathy and grace. Stay safe, remember your strength, cultivate peace and create happiness so that even amidst adversity, your most valuable self is protected.
If 2020 has reiterated anything, it is most certainly that the old adage of ‘health is wealth’ has been underlined,…