Good nutrition , good info
A very common trip for us Cypriots is to the coffee shop. Midday, early
afternoon, or even late at night. And a very common practice is to “snack” on
something. What a few people might not realize is that a trip into their local
Starbucks or other cafeteria for a latte and a blueberry scone will “donate” to
their daily calorie intake 740 calories and a whopping 21 grams of artery-clogging
saturated fat.
Think about it.
740 calories and 21 grams of saturated fat. And that’s not even a Bic Mac or
Double Whopper - it's a light snack at your coffee shop. You would need to
exercise at a medium intensity for close to two hours to burn it off if you
weigh 60kg…..
This is not a campaign against any franchise cafeteria but a campaign on
valuable info on good nutrition for everyone. Know what and how much you are
eating.
Switch to fresh- fruit juices, light salads, low fat coffees, tea, or mineral
water for your light snack. Be well & fit.
Kypros Nicolaou , Ecercise Physiologist / Personal Trainer, ACSM,
WWW.KYPROSNICOLAOU.COM
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Eating plan
One element
vital for success in the endurance world is the pre- fuel and the fuel during
exercise. The extended duration of a triathlon or a long bike ride or a marathon
possesses a great deal of energy danger and maintaining a positive energy (kcal)
balance is paramount.
But what is
the right kind of fuel before and during an endurance event? Definitely
carbohydrate gets the highest rank due to its readily available properties in
the biological reactions that take place. A high fiber food right before the
event though might not be advisable but a high carbohydrate with low protein and
fat intake is the way to go. The right quantity is also a key element and
practice makes the selection of the quantity very important. Different athletes
have different needs and can tolerate different amounts and prevent
gastro-intestinal distress.
During the event the sole nutrient is carbohydrate with total elimination of fat
and fiber. During very long events ( 4 + hours) the use of a small quantity of
protein ( 15 gr /hour) might help in preventing muscle breakdown, however
practice during easy workouts with long duration prior to a major event is
advisable. The list can contain energy gels, cho/electrolyte solutions, some
fruits and pretzels or other crackers with high sodium content and low fiber.
Constant intake (every 20-30 min) of the previously mentioned beverages and
foods in greater time spaces can lead to a prevention of low energy and
maintain a high exercise output.
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Caffeine,
the misunderstood ergogenic aid, which not only has stimulant and awakening
capabilities but also has the well documented antioxidant properties which can
help the immune system. Recently it has got a new boost, and the scientific
world has tried to show-case it and prescribe it primarily to the endurance
athletes.
H2O –
water - are you getting enough? Do a quick check-up when was the last time you
had a full glass of water? Sometimes a simple headache can be relieved by just
drinking more water, and fighting dehydration.