YOG.

Date: Sunday, July 26, 2009

Time: 3:19 AM

Title:

What athletes should be eating

For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.

Nutrient Balance

Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

The types of carbohydrates

There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.

Adapted from:http://www.brianmac.co.uk/articles/scni2a4.htm

Christina

This are some pictures of food :

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