Health
How Many Carbs Do We Need?
The Nutrition Recommendations for Canadians state that the diet should provide 55% of energy as carbohydrate from a variety of sources. For athletes, it is recommended that 60% of total energy come from carbohydrates. Endurance athletes like marathon runners and triathletes can require up to 70 per cent of their total calories from carbohydrates.
Without adequate dietary carbohydrates, the body inefficiently converts fat stores and proteins from muscles into energy. This can increase muscle breakdown during exercise and impact overall fitness. It’s a good thing there are abundant food sources of carbohydrates, including fruits, vegetables, grain products, and milk products!
Timing is Important
For athletes with a busy and rigorous training schedule, finding sources of carbohydrates to snack on before, during, and after exercise is essential to maintain muscle glycogen and to sustain optimal energy levels.
Before: Carbohydrates consumed before exercise top up energy stores and delay fatigue. What you eat depends on how much time you have, but aim for a light carbohydrate meal. My favorites include half a bagel with nut butter, fruit and yogurt, oatmeal with dried fruit, or a fruit smoothie.
During: Carbohydrates help to maintain blood sugar to fuel muscles during exercise. If your training session lasts longer than 90 minutes you will need additional carbohydrates to maintain energy levels. Go for easy to digest carbohydrates and aim for 25-50 g of liquid or solid sources every 30 minutes. Sports drinks and sports gels work well. Other energy boosters include dried fruit, cereal bars, or a peanut butter and jam sandwich.
After: Quick replenishment of your energy supply after exercise helps guarantee the ability to last longer in the next exercise event. For continued success in future training sessions or events, consume a source of carbohydrates and protein within 30 minutes of completing your training session to optimize glycogen stores. Stellar recovery snacks include trail mix, carbohydrate-based sports bars, and yogurt.
The Bottom line
Whether you are a weekend athlete or you rank among the elite, remember that maintaining a high energy level is the key to peak performance. For this reason, carbohydrates are your best friend!
The Role of Carbohydrates: Carbohydrates are the body’s favorite fuel. They are the first energy source the body uses to perform daily tasks, especially exercise.
Carbohydrates are unique because when cells have enough energy obtained from carbohydrates, any excess is stored as glycogen in the muscles and liver to be used as a reserve. However, during strenuous exercise, energy reserves can quickly drain, leaving muscles tapped and dependant on carbohydrate replacement. That’s why a diet high in carbohydrates is particularly important for the athlete.
Top 5 Superfoods for Athletes
1.Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it’s packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.
Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.
2.Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you’re feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue. Check out our yogurt GoUnDiet Interactive Review Tool to find the right yogurt for you.
Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.
3.Blueberries
This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.
4.Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout. Click here for a complete list of iron rich foods.
Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.
5.Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It’s no wonder salmon and other fatty fish have been touted as super foods! Click here to look for other high-protein foods.
Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.
Great article to read.
http://www.spine-health.com/wellness/exercise/exercise-walking-better-back-health#.UBB5yACMojN.mailto
http://www.active.com/fitness/Articles/7_Steps_to_a_Better_Body.htm?cmp=17-3-2956
     Begin exercising now if you haven’t been active all winter.
     You may be tempted to spend the whole weekend in the garden when it’s mild and sunny. But if you haven’t prepared yourself physically, you could end up with aching muscles, a sore back and painful joints.
     Gardening may not be an intense sport but it’s lots of hard work. One can burn up to 300 calories per hour. With all the lifting and squatting involved, it can also be an effective method for muscle conditioning.
Most people garden for fun and for stress relief, but gardening can also have lots of health benefits. If done regularly, it can provide enough activity to reduce the risk for heart disease, cancer, diabetes and high blood pressure.
Be Proactive
- Try to exercise all year long!
- Begin with aerobic activities such as walking, stairclimbing or fitness classes 3 times a week and strength training twice a week
- Exercises like lunges, squats, rows, lat-pulldowns, push-ups, tricep and bicep curls, crunches and spinal stabilization exercises. Two sets of 8 repetitions of each exercise will help aviod extreme stiffness.
Go Slowly
- Don’t do too much, too soon!
- Plan your gardening 20-30 minutes at a time in the beginning about 3 times a week, then slowly increase the duration. In time, you will be able to safely spend the day in the garden
Warm Up First
- Go for a 6-12 minute walk and stretch out muscles you will be using that day. Arms, legs, back, and even fingers.
Move Around
- Don’t stay in one position too long!
- Avoid kneeling or bending forward for extend period of time. Get up and walk around. Take a few more breaks
Tuck in that Gut
- Always keep your core, abdominal muscles, contracted while gardening. This will help you support your back and decrease the risk of injury. This may require some practice but strengthening your core is essential for any health spine.
Use your Legs
- Bend your knees and use your leg muscles when lifting, bending, pushing or pulling. Always use good lifting technique and avoid twisting when diggin, lifting or carrying.
Water Yourself
- Keep yourself hydrated especially in the sun. Just like exercising in the gym, have a sip of water every 15 minutes. If you are thirsty, drink more. Depleted water levels will tighten your muscles as well.Â
Cool Down
- After a long day of gardening, you’ll have used many muscles throughout your body. It is now important to stretch out those muscles groups to decrease the chances of muscle cramps.
Enjoy your garden and remember to stop and smell your roses!!
