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Nutrition in life and sports nutrition / For Runners
sports nutrition article / Gift For all Runners in The Second Anniversary For The Great Pharaohs runners website creation .
There are a lot of branches about that topic :- 1-how to eat healthy food.
2-how to make balance between eating carbohydrates,protiens and fats in all circumstances .
3-sports nutrition /
a-say good bay to red meat.
B-the high energy foods.
c- Examples about the elite runners meals.
D-the role of carbohydrates in endurance sports.
E-sports nutrition / is dietary nitrate the key to enhanced endurance performance.
began fast to read that research/
4-A little word for ending the research. I was wrote the main points so we must be gurantee that our life is depending on a lot of things one of them is...
1-how to eat healthy food
the food which we eat daily. So when we eat something must be understand the advantage from eating it. There was many studies found the fast food like mc-donald,s only contain about
2 mg from carbohydrates per 100 mg from that fast food and contain high levels of fats, that causes heart problems. So we need to think in our health and ask ourselves.
How we can make our life better? The answer depend on three things the first of them is carbohydrates ,the second is proteins and the last is the fats .
2-how to make balance between eating carbohydrates,protein,s
You and me need to make some balance between them ,so we need to eat nearly about 50 - 55./. and for athletes take between 60 – 65./. , from daily value ( carbohydrates) ,also eat between 25./.-30./. Proteins ,in the end eat between 15./. -25./. Fats and we recommended
to eat only 15./. From healthy fats like fish –not shell fish- extra virgin olive oil(organic) and
carbohydrates include: - soy beans,kidney beans,sweet potatoes ,apples,oranges and
banana. There is many sources of quality protein include: soy beans kidney beans ,skimmed and fats in all circumstances.
walnuts may be 40 grams from it daily that is good for the heart . the best kind of
milk, chicken, girll red meat and fish.
i must clear ,that last information for ordinary people there are more information,still with me and open your mind .
3-sports nutrition: - there is many topics in that research all of them are important
so keep up with me -
A-say good bay to red meat.
In the beginning must clear that,s in the sports life there is some acseptions in nutrition,that are happen because red meat have fats in it is content more than chicken or fish. For example the marathon runner need to eat after hard training a lot of proteins ,healthy and lite to can burned easy because the athletes need to take 40 mg per kilo gram of body weight . so if they eat large amounts of red meat ,that will be affecting on their hearts in the future by negative way because of fats which found a lot in the red meat .which also make them not loss their weight easily ,which can stored fat in athletes body until burned it, So that is not right .
- when you choose protein supplements for sports nutrition health ,take the most easily absorbed and high quality supplement. for example eat fish ,chicken ,eggs,
skimmed milk and kidney beans. Some elite runners prefer to eat grill meat, like organs of caws and goats because the fats in them less than the main meat on this animals after grill that organs .so athletes can balance between their desires and healthy needs in sports life.
b- the high energy foods :-
To enhance your performance you need to eat power foods that is not fast food but healthy and effective on your health by good way ,that is some of them :
1- all kind of beans ,black honey , sea food , frozen cock ,sweet potatoes and banana.
c-some examples about the elite runners meals:-
the running sports training is very hard and became harder in the long distance run like 5000 m, 10000 m , and marathon . Athletes need a lot of carbohydrates in all meals ,proteins and little amount of fats .
The runners focus on eating a lot of fruits for example : - apples, oranges , black parry ,kiwi , dates, banana ,pineapple, peach , and watermelon. Also the elite runners prefer eating many vegetables like carrot ,spinach , tomato and vegetables soup .
- they organize the meals between breakfast , lunch ,and the dinner .
For example in breakfast they drink one glass from orange juice and one glass of skimmed milk with some datts and banana ,after twenty minute eat bread with cheese and some from black honey ,with carrot or tomato .
IN lunch / they can eat, vegetables soup may be two cups ,with chicken they need to moderate amount between 100-300 gram ,the best be grilled ,one or two cups from rise ,with banana .
after the meal . they drink after the meal by 120 minutes cup of hot or ice tea.
The dinner meal : they eat 100 gram protein like, tuna fish and one bread with cup from vegetables with skimmed milk , in the end drink or eat fruits like orange or apple.
Important advices : if you want to eat between the main meals eat like Kenyan runners and eat fruits between them in all circumstances , take period between the main meals up to three hours may be four if you want. The amounts of food which elite athletes eat depend on exercise duration and the intensity of it.
D-the role of carbohydrates in endurance sports :-
we must be shore about the importance of carbohydrate role in endurance sports ,because of carbohydrate intake during exercise might affect on performance .
But there was study cleared that carbohydrate intake is not important , when the athletes , Do exercise for only 15 -45 minutes or one hour ,but if the exercise duration became between 45 -120 minutes the athletes must take small amounts of carbohydrates up to 30 g .
per hour during exercise ,and up to 60 g per hour during exercise take between 1,5 : 3 hours .
- Another study ended to that is not necessary to take on board large amounts of
Carbohydrate during exercise lasting approximately 30 minutes to one hour ,simply rinsing , your mouth with carbohydrate may be sufficient ,like put little sweets in your mouth before , And during competition ,that happen even carbohydrates is not ingested.
Practical implications:-
1-To use this technique ,the mouth should be rinsed with acarbohydrate solution every 10 minutes .
2- a lollypop or sweets can also be used but care should be taken to ensure you don,t swallow it or choke on it .
3-carbohydrate drinks used for rinsing should be higher than 6./. Concentration and it is probably more effective to use a 10-20 . /. Solution ( 10-20 grams per 100 ml ) .
4-it is okay to drink the carbohydrate as well but this is not needed to get the beneficial effect .
if you drink it make sure your don,t drink amounts that cause gastro – intestinal
distress;
5- Be aware that a keeping a carbohydrate solution in your mouth and swirling it
around your teeth can be detrimental to dental health .
E-sports nutrition : is dietary nitrate the key to enhanced
What is nitrate :- nitrate ( chemical symbol no3 ) is an inorganic compound
composed of nitrogen and oxygen found naturally in soil and water. As mentioned
above ,the nitrate in our diet comes from both food and drinking water ,with the
highest levels of nitrate found in vegetables, fruits and meat . what,s important in
this issue is to eat – five portions of fruits and vegetables per day ,that will typically
Nitrate health benefits : diet rich in vegetables and fruits , supplying high levels of nitrate , appears then to offer a double –whammy of health benefits , first ,numerous studies have confirmed that the antioxidant content of this kind of diet offers significant protection aganist a wide range of degenerative diseases and second, the high levels of nitrate supplied may also be beneficial for cardiovascular health .
Nitrate and athletic performance ; -
the scientists found the oxygen cost at sub- maximal levels of exercise was significantly reduced after nitrate supplementation compared with placebo .in other word the athletes became more efficient at using oxygen. Over the four lowest work rates – in sport study – the oxygen efficiency for Beetroot power : - why beetroot juice is more effective in sports performance
QUITE SIMPLY BECAUSE IT PROVIDES A VERY RICH SOURCE OF NITRATE INDEED . IF YOU DRINK 500ML OF
The performance will be enhance after drink the beet root juice because the
oxygen efficiency became better during the high levels of endurance and speed
endurance performance?
result in quite high levels of nitrate intake.
some athletes jumped from 19,7 to21,1 ./. .
IT PER DAY THAT WILL CONTAIN NEARLY 700 MG OF NATURALLY ACCURRING NITRATE .
endurance training , because it is take long time often more than hour.
4- In the end of the research ,must say that ,the health is a crown
on the heads, of healthy people .so all of us must looking forward
to better and healthy life by depending on nutritional science and
make from it , our guide for success in life .
IN The End i want to say , thank,s God For Your Value Gifts .
The Great Pharaohs Runners / Main Founder / A S E N ***
All rights reserved for great pharaohs runners Founders .
* References:-
1-eur j appl physiol 104,831-837,2008
2-Int j sport nutr Exerc metab 19,400-409,2009
3-am j clin nutr 90: 1-10,2009 .
4-the Efsa journal 2008;689:1-79.
5-N Engl j Med.1993;329(27):2002-12 .
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