Athletes Nutritional Requirements

1. Athletes Nutritional Requirements

2. What you will know & understand by the end. • You will have understanding of Pre & Post work out snacks & meals • Will be able to work out your correct calorie consumption . • Understand the correct dietary requirements to increase speed and maintain weight . • Know the best supplements and the worst supplements . • The effects alcohol and bad diet has on your performance . • Know your hydration amount and fat amount with bioelectrical impedance device . • Understand benefits of aloe Vera may have on your health and how it may increase performance and recovery .

3. Eat Frequent , Small to medium sized meals 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 increasing fat mass . Eating frequently and choosing healthy foods with complex carbohydrate and highs in protein will assist in gaining muscle and lean mass . 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 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 .

4. Carbohydrate Loading Carb-loading’s original incarnation was developed in the 1960s as a way of boosting athletes' glycogen stores before endurance events. Carried out during the final week before a big race, it started with a three-day regime of heavy exercise and a low-carb diet to strip the body of glycogen. Then, a few days before the race, athletes would flood their bodies with energy by doing exactly the opposite – that is, laying off exercise and tucking into a high-carb diet instead. The theory behind this approach was that clearing out the body's energy stores would encourage it to store much more energy than it would have done otherwise. This does not mean gorging on lots of food for three days before a race . The best way to store more energy is to eat as normal and as frequent as possible . But change your diet to high carb foods . For example Porridge , Whole meal toast , Brown Pasta & rice , After three days missing these food and keeping to low carbs your system will store as much as it can for your event .

5. Effects of Caffeine on performance & health There has been several experiments to find if Caffeine can enhance or decrease performance . To obtain the best health & best performance you would be best to stick to 2 caffeinated drinks a day . And to refrain from using sports energy drinks and products as these have been proven to decrease performance, cause stomach upsets , Illness or even death .

6. More on Caffeine Three deaths linked to energy drink by GERAINT SMITH, Evening Standard Red 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 StatesPhoto: ALAMY

7. Beetroot juice Flax seed Chia seed Quinoa Soya Protein Whey Protein Arginine Fish Oils Aloe Vera Food & supplements which improves performance 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

8. Worst Supplements To 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 .

9. Pre Race Preparation • Do not drink too much fluid • Stick to one drink containing caffeine • Keep away from bran cereals . • Have protein with carbohydrate • Do not over eat • Eat at least 2 hours before run or training depending on amount being consumed • Night before keep to normal amount of carbohydrate Example bowl of rice or pasta • Night before stay away from alcohol • Raisins for energy 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

10. Post Race Nutrition • Protein is important ( Protein Shake - Yogurt - Egg ) • Carbohydrate ( Sandwich – Bagel – Biscuit ) • Sugar ( Banana – Apple – Raisins • Water Remember water is important . But do not drink to much . Some of the best nutrition for the best performance is very simple . For example Bradley Wiggins his pre race breakfast will be just jam and toast 3 slices . This is great source carbohydrate and sugars .

11. How to calculate your Calories . To calculate your Basic Metabolic Rate

12. Then multiply it by the activity factor that applies to you in the following table. • Most athletes fall in the heavy range for physical activity. Therefore, their BMR would be multiplied by 1.9–2.1. Activity Factors Then Multiply by the activity factor which applies to you .

13. Energy Production Our bodies can produce energy from four sources . • Carbohydrate ( Simplest to break down into energy . • 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 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 energy . Alcohol can not be absorbed into the body and saved for later . This needs to be burned first before carbohydrate , fat , protein . 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 .

14. Hydration Drinking water before, during and after exercise helps us to work out more efficiently and for longer, and while sports drinks have a role to play, particularly for elite level endurance athletes, they are often used inappropriately by the rest of us as recreational drinks, which adds unnecessary calorific intake to our diet. Recent studies have shown that for people carrying out 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 climate and up to a 40% decrease in hot temperatures.

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16. 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.

17. “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