Athletes Nutritional Athletes Nutritional RequirementsRequirements

What you will know & What you will know & understand by the end. understand by the end.

You will have understanding of Pre & Post work out snacks & You will have understanding of Pre & Post work out snacks & meals meals

Will be able to work out your correct calorie consumption . Will be able to work out your correct calorie consumption . Understand the correct dietary requirements to increase speed Understand the correct dietary requirements to increase speed

and maintain weight .and maintain weight . Know the best supplements and the worst supplements . Know the best supplements and the worst supplements . The effects alcohol and bad diet has on your performance . The effects alcohol and bad diet has on your performance . Know your hydration amount and fat amount with bioelectrical Know your hydration amount and fat amount with bioelectrical

impedance device . impedance device . Understand benefits of aloe Vera may have on your health and Understand benefits of aloe Vera may have on your health and

how it may increase performance and recovery . how it may increase performance and recovery .

Eat Frequent , Small to Eat Frequent , Small to medium sized mealsmedium sized meals

Eating in excess at one single meal combined with infrequent meals throughout the day Eating in excess at one single meal combined with infrequent meals throughout the day can lead to poor training gains and poor recovery . This feeding pattern can lead to can lead to poor training gains and poor recovery . This feeding pattern can lead to increasing fat mass . increasing fat mass .

Eating frequently and choosing healthy foods with complex carbohydrate and highs in Eating frequently and choosing healthy foods with complex carbohydrate and highs in protein will assist in gaining muscle and lean mass . protein will assist in gaining muscle and lean mass .

A small meal consisting of a complex carbohydrate , protein and good fats should be A small meal consisting of a complex carbohydrate , protein and good fats should be eaten 5-6 times per day . This usually into small meal every 2-3 hours through out eaten 5-6 times per day . This usually into small meal every 2-3 hours through out the day . This feeding pattern will maintain energy levels and avoid sugar spikes the day . This feeding pattern will maintain energy levels and avoid sugar spikes

LOW GI FOODS

As a athlete it is not important to keep to low Glycemic index food . As a endurance runner you need food with complex carbohydrates .Some foods which the index states to avoid are important for runner . For example multi grain bread is higher on the index than normal wholemeal . But multi grain is better for runners than ordinary whole meal . Due to the amino fats found in the grains and the higher calorie content . My advise is to take no notice of the Glycemic index .

Carbohydrate Loading Carbohydrate Loading

Carb-loading’s original incarnation was developed Carb-loading’s original incarnation was developed in the 1960s as a way of boosting athletes' in the 1960s as a way of boosting athletes' glycogen stores before endurance events. glycogen stores before endurance events.

Carried out during the final week before a big Carried out during the final week before a big race, it started with a three-day regime of race, it started with a three-day regime of

heavy exercise and a low-carb heavy exercise and a low-carb dietdiet to strip the to strip the body of glycogen. Then, a few days before the body of glycogen. Then, a few days before the

race, athletes would flood their bodies with race, athletes would flood their bodies with energy by doing exactly the opposite – that is, energy by doing exactly the opposite – that is,

laying off exercise and tucking into a high-laying off exercise and tucking into a high-carb diet instead. carb diet instead.

The theory behind this approach was that clearing The theory behind this approach was that clearing out the body's energy stores would encourage out the body's energy stores would encourage

it to store much more energy than it would it to store much more energy than it would have done otherwise.have done otherwise.

This does not mean gorging on lots of food for This does not mean gorging on lots of food for three days before a race . The best way to three days before a race . The best way to

store more energy is to eat as normal and as store more energy is to eat as normal and as frequent as possible . But change your diet frequent as possible . But change your diet to high carb foods . For example Porridge , to high carb foods . For example Porridge ,

Whole meal toast , Brown Pasta & rice , After Whole meal toast , Brown Pasta & rice , After three days missing these food and keeping three days missing these food and keeping

to low carbs your system will store as much as to low carbs your system will store as much as it can for your event . it can for your event .

Effects of Caffeine on Effects of Caffeine on performance & health performance & health

There has been several There has been several experiments to find if experiments to find if

Caffeine can enhance or Caffeine can enhance or decrease performance . To decrease performance . To

obtain the best health & best obtain the best health & best performance you would be performance you would be

best to stick to 2 caffeinated best to stick to 2 caffeinated drinks a day . And to refrain drinks a day . And to refrain

from using sports energy from using sports energy drinks and products as these drinks and products as these

have been proven to have been proven to decrease performance, cause decrease performance, cause

stomach upsets , Illness or stomach upsets , Illness or even death . even death .

More on Caffeine More on Caffeine Three deaths linked to energy drink

by GERAINT SMITH, Evening StandardRed Bull, one of Britain's biggest-selling soft drinks, should not be drunk with alcohol or after exercise, Swedish

authorities warn, following reports that at least three people have died after doing so.The Swedish National Food Administration is investigating the drink, which contains a high concentration of

caffeine and taurine, a building block of protein.It is a favourite with clubbers, sportsmen and partygoers, but two people have died after apparently mixing the

drink with vodka. Another died after drinking several cans after an intensive gym workout,

Monster energy drink investigated

The makers of Monster, an energy drink with the caffeine equivalent of seven cans of Coca-Cola, are being sued by the family of a 14-year-old girl who died after she consumed two of the beverages.                                                                                                                                                                                                                Monster: the top-selling energy drink in the United States Photo: ALAMY

Food & supplements which Food & supplements which improves performance improves performance

Beetroot juice Beetroot juice Flax seed Flax seed Chia seed Chia seed Quinoa Quinoa Soya Protein Soya Protein Whey Protein Whey Protein Arginine Arginine Fish OilsFish Oils Aloe Vera Aloe Vera

Improves Stamina , Fight Fatigue

Improves mineral absorption

Improves energy threshold

Carbohydrate for energy + Protein

Full amino fatty acid which are building block of protein.

Improves cardiovascular system

Improve joint function + alertness

Improves digestion + injury recovery

Worst Supplements To Worst Supplements To Take Take

Not just caffeine supplements can cause health problems or lack of

performance . Creatine ( Can cause dehydration – Also Organ failure ) Dietary Supplements ( As a athlete you will not need these ,

most dietary programmes will lack the nutrients you really need a runner . Other will have laxative affects which will damage stomach lining

Certain Whey protein brands ( Certain brand contain artificial sweeteners for example aspartame which has connections to cancer and rotting of the digestive system .

Steroids (Will have you fail any sports drugs test , Also has connections to heart problems and hormone unbalance

Testosterone ( Will cause hormone unbalance , Also can cause aggression )

Before taking any supplement ensure you have carried out your research on the item , Whether its protein or fish oil . Any ingredients which you do not know or understand are best avoided . If you start experiencing symptoms while taking any supplements . Stop straight away and consult your GP .

Pre Race PreparationPre Race Preparation Do not drink too much fluid Do not drink too much fluid Stick to one drink containing caffeine Stick to one drink containing caffeine Keep away from bran cereals . Keep away from bran cereals . Have protein with carbohydrate Have protein with carbohydrate Do not over eat Do not over eat Eat at least 2 hours before run or training depending on Eat at least 2 hours before run or training depending on

amount being consumed amount being consumed Night before keep to normal amount of carbohydrate Example Night before keep to normal amount of carbohydrate Example

bowl of rice or pasta bowl of rice or pasta Night before stay away from alcohol Night before stay away from alcohol Raisins for energy Raisins for energy

During The Race During The Race For 5 & 10k races stay away from energy gels and drinks

Do not take energy gels these can affect performance

Take jelly babies or energy blocks

Post Race Nutrition Post Race Nutrition

Protein is important ( Protein Shake - Yogurt - Egg ) Protein is important ( Protein Shake - Yogurt - Egg ) Carbohydrate ( Sandwich – Bagel – Biscuit ) Carbohydrate ( Sandwich – Bagel – Biscuit ) Sugar ( Banana – Apple – Raisins Sugar ( Banana – Apple – Raisins Water Water

Remember water is important . But do not drink to much .Remember water is important . But do not drink to much .

Some of the best nutrition for the best performance is very simple . Some of the best nutrition for the best performance is very simple . For example Bradley Wiggins his pre race breakfast will be just For example Bradley Wiggins his pre race breakfast will be just jam and toast 3 slices . This is great source carbohydrate and jam and toast 3 slices . This is great source carbohydrate and sugars . sugars .

How to calculate your How to calculate your Calories .Calories .

To calculate your Basic Metabolic Rate

Age Use This Equation to Calculate Your BMR

Men *

18 to 30 [15.3 x weight (in kilograms)] + 679

30 to 60 [11.6 x weight (in kilograms)] + 879

Older than 60 [13.5 x weight (in kilograms)] + 487

Women *

18 to 30 [14.7 x weight (in kilograms)] + 496

30 to 60 [8.7 x weight (in kilograms)] + 829

Older than 60 [10.5 x weight (in kilograms)] + 596

Exercise Level Description Factor

Very Light Extremely sedentary, largely bed rest 1.3

Light No planned activity, mostly office work 1.6

Moderate Walking, stair climbing during the day 1.7

Heavy Planned vigorous activities 2.1

Then Multiply by the activity factor which applies to you .

Energy Production Energy Production

Our bodies can produce energy from four Our bodies can produce energy from four sources .sources .

Carbohydrate ( Simplest to break down into energy . Carbohydrate ( Simplest to break down into energy .

Fat ( Better utilisation of nutrients and vitamins through out the body . Fat ( Better utilisation of nutrients and vitamins through out the body . Protein ( This is the bodies last resort to keep going . At this point you will be running out Protein ( This is the bodies last resort to keep going . At this point you will be running out

of energy and will require a quick fix fast . of energy and will require a quick fix fast . Alcohol ( Believe it or not this is a energy source . This will supply a low amount of Alcohol ( Believe it or not this is a energy source . This will supply a low amount of

energy . Alcohol can not be absorbed into the body and saved for later . This needs to be energy . Alcohol can not be absorbed into the body and saved for later . This needs to be burned first before carbohydrate , fat , protein . burned first before carbohydrate , fat , protein .

Alternative energy source is lactate which is produced through fatigue . If used wisely this can Alternative energy source is lactate which is produced through fatigue . If used wisely this can give you a upper hand in any race or competition . give you a upper hand in any race or competition .

Hydration Hydration Drinking water before, during and after exercise helpsus to work out more efficiently and for longer, andwhile sports drinks have a role to play, particularlyfor elite level endurance athletes, they are often usedinappropriately by the rest of us as recreational drinks,which adds unnecessary calorific intake to our diet.

Recent studies have shown that for people carryingout prolonged exercise a 2% loss of body mass, i.e.1.4kg for a 70kg adult, can result in around a 20%decrease in performance levels in temperate climateand up to a 40% decrease in hot temperatures.

Aloe Vera Benefits Aloe Vera Benefits

1. Detox Aloe vera juice is a great natural aid to detox. With our stressful lives, the pollution around us and the junk foods we eat, we all need to cleanse our systems from time to time. Some people more often than

others! Drinking aloe vera juice provides a fantastically rich cocktail of vitamins, minerals and trace elements to help our bodies deal with these stresses and strains everyday.

2. Healthy Digestion A healthy digestive system makes sure that we absorb as many of the nutrients as possible from the foods we eat. Aloe vera juice has natural detoxifying abilities; and drinking aloe vera juice seems to improve bowel regularity and increases protein absorption. It also helps to decrease the amount of unfriendly bacteria and yeast in our gut. Aloe vera has been shown to help reduce and soothe heartburn and

other digestive problems.3. Natural Immune Support Aloe vera is full of anti-oxidants – natural immune enhancers which fight free

radicals within our body. Free radicals are the unstable compounds produced as a side-effect of our metabolism. They are thought to cause various ailments, as well as contributing to the ageing process. Drinking aloe vera juice regularly gives the body a regular supply of anti-oxidants, which can boost and

enhance the immune system.4. Reduce Inflammation Aloe vera juice contains 12 substances which can slow down or inhibit

inflammation, without any side-effects. Some people say that drinking aloe vera juice helps with their stiff, swollen or painful joints.

6. Regulate Weight and Energy Levels Drinking aloe vera juice naturally allows the body to cleanse the digestive system. Our diets include many substances which can cause fatigue and exhaustion. Taken regularly, aloe vera juice ensures a greater feeling

of well-being, allowing energy levels to increase and helps maintain a healthy body weight.7. Daily Dose of Vitamins & Minerals Aloe vera juice contains vitamins A, B1, B2, B6, B12 (the aloe vera plant is one of the few

plants in the world to contain vitamin B12), C, E, Folic Acid and Niacin. The human body cannot store some of these vitamins, so we need to supplement them regularly through our diet. The minerals found in aloe vera include Calcium, Sodium, Iron, Potassium,

Copper, Zinc, Manganese, Magnesium, Chromium and more… Plenty of good nutrition in aloe vera juice!8. Amino Acids The human body requires 20 amino acids to build protein; 8 of these amino acids are ‘essential’ which means the body can’t make them itself. Aloe vera contains 19 of these amino acids, and 7 of the essential amino acids. So drinking aloe vera

juice tops up your body’s daily supply.9. Dental Health Aloe vera is extremely helpful for your mouth and gums. As well as its natural anti-bacterial and anti-microbial actions, it contains vitamins and minerals which promote cell growth and healing. There are some aloe vera toothgels available

which contain a high level of pure aloe vera, which may help with bleeding gums and mouth ulcers.10. Better than Nutritional Supplements Recent research has shown that adding good foods to our diets, rich in naturally

occurring vitamins and minerals, is far better than adding supplements alone. The good news is that Aloe Vera juice is considered a food, rather than a manufactured supplement. So drinking aloe vera juice is probably better than taking supplements alone, because

our bodies can absorb all the nutrients in aloe vera more easily, and utilize them more effectively.

“To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld

“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.” ~ Julia Child

“Good food ends with good talk.” ~ Jules Renard

For some great healthy recipe idea please take note of the link below .

http://www.runnersworld.co.uk/nutrition/big-recipe-index/2936.html

http://www.bbcgoodfood.com/recipes/category/healthy

Please stay behind to have your free Aloe Vera Sample & Bio Electrical Impedance test