Food for the Heart: Work Out Diet


Sep 6, 2012
The Julie Wilcox Method is an innovative approach, which integrates Beginners Yoga Class Online, Fitness And Food Videos for Beginners through proper form. Staying fit and eating healthy are great for a longer, happier life. On the other hand, a sportsperson’s lifestyle is wholly dependent on fitness and nutrition regime. Here are a few tough questions on fitness and nutrition that are answered by sports nutrition experts: Planning on taking up a marathon race? Are you on endurance training from day one of your workout routine? Moreover, delaying the onset of muscle soreness is vital in proving your overall performance on the D-day. What is the ideal time interval to eat after an endurance training? You have to maximise your chances of recovery by eating within 30 minutes after rigorous running. It helps replenish your body with essential nutrients promoting growth and repair process. Which is important for recovery – protein or carbohydrate? Carbohydrates are the main fuel source of our body and they can stored as glycogen in liver and muscles, but only up to a certain amount. They get depleted after every training session and need to be restored before the next workout session. Similarly, protein is crucial for growth and repairing of muscle tissues. It greatly reduces the onset of muscle soreness when replenished after every training session, with high-protein snacks. 20g of protein helps build your muscles, optimising recovery process. Try 500 ml of milkshake, fruit smoothies made from natural yoghurt or granola with mixed berries to boost your protein intake. What is Carb-loading? How does it help? Carb-loading refers to a period of high carbohydrate intake in diet. It aims to maximise the glycogen storage in muscles, prep for an endurance event. You can very well improve your carb reserves about two days prior to the event. How do you go about carb-loading for an event? All you have to do is, increase intake by approx. 10g carbohydrate per kilogram of bodyweight. For an instance, a runner weighing 60kg would target to consume 600g of carbohydrate each day. How to plan daily diet while on endurance training? Plan your diet, keeping in mind the intensity of your training for the day. For example, you should have higher intake of food on heavy training days and lower intake on training days with lower intensity. Get your carbohydrates from foods with low-glycaemic index like pitta bread, sugar-free muesli and even 70% dark chocolate and tortillas. You’ll feel fuller for longer time of the day. Stay away from high-glycaemic index food like cornflakes, white bread and mashed potatoes. Are you staying hydrated enough for the event? Dehydration occurs when you lose body fluids that amounts to greater than 2% of your body mass.  It exerts strain on your body and thereby reducing your performance level. You need to replace your body’s water and electrolytes level that are lost through sweat. At the same time, drinking a large amount of water at frequent intervals leads to hyponatremia or simply, dilution of blood electrolytes. The best solution is to measure your sweat rates. Weigh yourself before and after a workout session and subtract any fluid that you’ve consumed. Every 1 litre of sweat would sum up to 1 kg lost in body weight. Post marathon recovery plan Rest sufficiently. Sleep well at night since most of your muscle repair happens while you rest. Rehydrate yourself adequately. Drink at regular intervals throughout the day in order to replace fluid losses that occurred before and during a marathon. Repair your muscle tissues by taking 20g of protein as part of your diet plan. Refuel your body. Restore energy by including carbohydrates in your regular diet plan.  On an average, you should intake a minimum of 1g per kilogram bodyweight according to sports nutrition experts. Be mindful of the tips and techniques, before you participate in any endurance event like a marathon. Though it’s highly beneficial for your health, it demands high levels of training and strict dietary monitoring for efficient performance.