Connect with us

Whole Grain Pasta Nutrients

Food: Do you need to eat like a professional athlete?

Published

on

Proper refueling is critical for professional athletes. But, as Lisa Salmon finds out, her needs can be very different from those of the average gym-goer.

At the beginning of the Olympic Games, fans can marvel at the skill, training and dedication of our athletes to do their best. But an invisible – yet important – part of their success is their diet.

“It is important for athletes to focus on optimal nutrition to maximize performance, reduce the risk of injury and illness, and ensure the best recovery after exercise,” said Alex White, nutritionist at the British Nutrition Foundation (nutrition .org.uk).

And while we’re talking about a large amount of food – sometimes up to 7,000 calories a day – that’s not always nearly as fun as it sounds, says sports nutritionist and nutritionist Chris Cashin, a spokesman for the British Dietetic Association (BDA ; bda.). .uk.com).

“Athletes tell me that they eat so much during the day that it can sometimes become a chore,” she explains.

While men average around 2,500 calories a day and women around 2,000, Cashin says professional athletes may need 3-5,000 calories. Some consume even more; For example, Tour de France cyclists probably needed 6-7,000 calories a day.

So what about “normal” fitness fans who want to improve? Here White and Cashin discuss what professional athletes eat and how it relates to the average exerciser …

Timing is the key for the professionals

Professional athletes typically have higher energy (calories), protein, and carbohydrate needs than the general population, White says, but the specifics will vary by sport. A powerlifter likely has different nutritional needs than a long-distance runner, for example.

“On a professional level, timing is all about, and athletes often eat different foods on different days depending on what time they’re training or competing,” says Cashin. “Recovery is also a big deal – if you’re in a sport where you’re competing in laps, you need to make sure you get fueled for the next lap.

“So when it’s around 800m or 1,500m, it will take them a couple of hours to rebuild their glycogen stores. So if you get off the track, remember to refuel immediately.”

What about “normal” exercisers?

As for normal mortals? “If you want to get more active and stay healthy and improve, a healthy, varied diet is the foundation for improving performance,” says White.

That means, he says, you eat fruits and vegetables five times a day, choose mostly whole-grain carbohydrates like whole-grain bread, whole-wheat pasta, or brown rice, and consume a variety of different sources of protein, including plant-based proteins like beans and lentils, as well animal proteins such as meat, fish and eggs. (Although the plant-based diet is also becoming increasingly popular with athletes.)

“If you’re just going to the gym regularly, make sure you’ve eaten a few hours beforehand, and maybe consider having a banana or some fruit before and something like that afterwards,” suggests Cashin. “But apart from that, and if you drink enough, you don’t really have to eat anything else.”

Pack extra calories

It is crucial for the professionals to consume enough calories. “Professional athletes are definitely going to be consuming a lot more calories than you or I could eat,” says Cashin. “Sometimes you have to be resourceful and resort to things that you might not suggest to the general public that are very high in fast-releasing carbohydrates, like candy or Jaffa cakes, so they can get some energy on board quickly.”

Find the right protein balance

White says regular exercisers don’t need much extra protein as they get more active, but it is worth thinking about when and what to include. “It can be beneficial to spread your protein intake throughout the day – think about ways to get lean protein for breakfast, including eggs, beans, yogurt, or fish,” he says.

Also, try different sources. While animal proteins provide all of the amino acids the body needs, it is also good to include plant-based proteins as they provide a different spectrum of nutrients and are high in fiber and low in fat. “With a varied diet, we can still get all of the amino acids we need,” says White.

Cashin says a lot of people overeat protein. “If you eat a few servings of meat, fish, cheese, egg or a vegetarian alternative and you have some milk or a milk alternative, that should be enough,” she says. “You also get quite a bit of protein in things like pasta and bread. It’s very unusual to find people who are low on protein.”

People who do a lot of strenuous exercise like weight lifting may need a little more, but according to Cashin, most people need anywhere from 1.2 to 1.7 grams of protein per pound of body weight. “There is evidence that if you have more than 2g of protein per kg, it’s wasting your time because it is doing nothing,” she adds.

Supplements or not?

White believes that for laypeople “no nutritional supplements or special sports products are required. We can get all of the nutrients and fluids we need from a healthy diet and plenty of water when you exercise, “suggests White.

However, Cashin says that professional athletes may need a protein supplement at times: “You may need to use a protein supplement to match their protein intake. I was really against supplements, but I have now found that some athletes cannot do without them. They need a recovery drink that has extra protein, and if they are not hungry after a competition or workout, a protein shake with some carbohydrates is very useful. ”

Healthy snacks

If you enjoy having pre-workout or post-workout snacks, keep them healthy, advises White. He suggests trying unsalted nuts and seeds, fresh fruit, whole grain crispbreads with nut butter, or vegetable sticks with humus or cream cheese.

And extra carbohydrates?

Cashin says that long distance runners may need fuel while running, so they could have a carbohydrate beverage. “They’re fed up with it, so I give them homemade versions that they can make themselves. You just dissolve 10 teaspoons of sugar in some warm water, add a pinch of salt and make it up to a quart with cold water, and then add some sugar-free pumpkin, “she says.” Some have added other things, like vitamins, but basically they are all the same. It provides carbohydrates if you exercise for more than an hour, so it can be useful for a marathon or half marathon. ”

Always test drive first

If you want to try a high-carb drink, food or supplement that will keep you energized through a big workout or event, it is important to first find out if you like it. “If you’ve never done it before and try it on a run, your belly may pucker,” warns Cashin. “Never try something during a race that you have never done before.”

Exercise on an empty stomach

Some people thrive when they exercise on an empty stomach, Cashin says. “Recently some articles were published showing that some people, especially women, are better at exercising in the morning when they have nothing to eat. What she highlights is that we are all different. Gone are the days when all dietitians said you need to have breakfast. ”

She suggests that people who exercise in the morning before they eat eat an extensive breakfast afterwards and maybe have a snack the night before bed. “Eat something light like a bowl of cereal – it won’t sit on your stomach and you’ll be refueled overnight and able to catch up after your workout.”

Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims

Published

on

After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

Continue Reading

Whole Grain Pasta Nutrients

Diet and cervical cancer: What is the link?

Published

on

Cervical cancer is one of the most common gynecological cancers. The American Cancer Society estimates that approximately 14,000 people in the United States will be diagnosed with cervical cancer in 2022.

Up to 99.7% of cervical cancer cases result from human papillomavirus (HPV) infection. This viral infection causes abnormal changes in the cervix, leading to the development of this form of cancer.

Doctors can diagnose cervical cancer during routine health exams like Pap smears and HPV tests. The condition is often asymptomatic.

In addition to regular Pap smears and HPV testing, there are three HPV vaccines that protect against some strains of HPV that are known to cause cervical cancer.

Other factors that affect the progression of HPV to cervical cancer include smoking, exposure to environmental toxins, co-infection with sexually transmitted infections such as HIV, and diet and nutrition.

Diet and nutrition play a role in the development of cervical cancer.

In fact, proper nutrition helps optimize the immune system, which in turn eliminates HPV and helps the body respond to cancerous tumors.

However, research on the role of diet in preventing or reducing the risk of developing cervical cancer has focused on antioxidant nutrients and dietary patterns that mitigate the effects of HPV.

High-inflammatory diets – similar to the Western diet – have been linked to the development of cervical cancer, particularly in women with HPV infection and a sedentary lifestyle.

A Western diet — which is typically high in saturated and trans fats, added sugars, and sodium — has been reported to increase chronic inflammation and make HPV infection more difficult to control. Persistent HPV infection leads to the development of cervical cancer.

On the other hand, following a Mediterranean diet — high in fruits, vegetables, peas or beans, healthy fats, and fish — can lead to a lower risk of both HPV infection and cervical cancer.

The intake of antioxidants such as the carotenoids lutein, zeaxanthin and beta-carotene as well as vitamins C, E and A can suppress the development of cervical cancer, especially in smokers.

In addition, nutrients like folic acid, vitamin D, and lycopene can stop the progression of HPV to cervical cancer.

Each of these antioxidant nutrients play distinct protective and overlapping roles during the developmental stages of cervical cancer.

Therefore, it is best to focus on overall dietary patterns rather than just individual nutrients.

An observational study of nearly 300,000 women suggests that increased intake of fruits and vegetables — which are high in various antioxidant nutrients — is associated with a reduced risk of cervical cancer.

A daily intake of 100 grams (g) of fruit, equivalent to 1 cup of cranberries, has been linked to a reduced risk of cervical cancer. Likewise, a daily increase of 100g of vegetables has a similar effect.

Adopting a dietary pattern similar to the Mediterranean diet reduces inflammation and the risk of cervical cancer.

A person could eat more:

  • Fruits and vegetables with an emphasis on a variety of colors and textures
  • complex carbohydrates such as brown rice, pasta, bread and couscous
  • Nuts, seeds, and olive oils, which are healthy unsaturated fats to replace saturated and trans fats
  • Herbs and spices, such as onion and garlic, while limiting sodium supplements
  • Low-fat dairy products such as milk, cheese and yogurt
  • Legumes such as peas, lentils and beans, including chickpeas and red beans

In addition to a balanced and nutritious diet, taking a daily multivitamin in women with HPV is associated with less severe HPV infection and a lower risk of progression to cervical cancer.

Foods with high inflammatory potential are associated with an increased risk of cervical cancer.

The “fast food culture” of the Western diet, characterized by processed foods low in fiber and high in added sugar, increases inflammation and is implicated in the development of cancer.

Foods to limit or avoid include:

  • Foods high in added sugars
  • processed meats such as cured meats
  • Red meat
  • Foods high in saturated and trans fats

Excessive consumption of added sugars from sugary drinks, dairy desserts and table sugar significantly increased the risk of cancer in a 10-year observational study of over 100,000 people.

Red meat, such as veal, pork, and lamb, in amounts of 101–200 g per day has been linked to an increased risk of cancer in both premenopausal and postmenopausal women.

Limit your intake of animal and processed sources of saturated and trans fats, which research has shown promote the growth of cancerous tumors.

Naturally occurring and plant sources of saturated fats and trans fats had no negative impact on cancer risk.

Pro-inflammatory foods upset the balance of the “good” bacteria that live in the gut, triggering inflammation and increasing the risk of cancer.

There are several natural home remedies that promise to treat or cure cervical cancer without medical intervention.

Some natural practices — like drinking green tea — may offer benefits for someone with cervical cancer. However, these do not replace the need for appropriate medical intervention and treatment.

Despite the emerging research on medicinal herbs to treat cervical cancer, more research is needed on these cancer-fighting plants, their active ingredients, and safe dosages.

Always consult with your oncology medical team to determine the best treatment options.

Cervical cancer is one of the most common gynecological cancers. Infection with HPV causes 99.7% of cases.

There is a clear link between diet and nutrition, the progression of HPV infection and the subsequent development of cervical cancer.

The fast-food culture of the Western diet — whose hallmarks are processed foods, red meat, low fiber and high added sugars — is pro-inflammatory and linked to an increased risk of cervical cancer.

Research suggests that antioxidant nutrients like carotenoids, vitamins A, C, E, D, and folic acid — all of which are prevalent in a Mediterranean diet — may prevent or reduce HPV infection and thus the development of cervical cancer.

Limit pro-inflammatory foods and increase the amount of fruits and vegetables rich in antioxidant nutrients to reduce the risk of cervical cancer.

Avoid substituting natural home remedies for appropriate medical interventions and treatments to treat cervical cancer. Consult with your oncology medical team to find the best treatment options.

Continue Reading

Whole Grain Pasta Nutrients

Not All Calories Are Equal – A Dietitian Explains How the Kinds of Foods You Eat Matter to Your Body

Published

on

Even when two foods have the same calorie count, there can be huge differences in how they affect your body.

A calorie is a calorie is a calorie, at least from a thermodynamic point of view. It is defined as the amount of energy required to heat 1 kg of water by 1 degree

Celsius
The Celsius scale, also known as the Celsius scale, is a temperature scale named after the Swedish astronomer Anders Celsius. On the Celsius scale, 0 °C is the freezing point of water and 100 °C is the boiling point of water at 1 atm pressure.

“> Centigrade (2.2 pounds at 1.8 degrees

Fahrenheit
The Fahrenheit scale is a temperature scale named after German physicist Daniel Gabriel Fahrenheit, based on one he proposed in 1724. On the Fahrenheit temperature scale, the freezing point of water is at 32°F and water boils at 212°F, a 180°F separation as defined at sea level and normal atmospheric pressure.

“>Fahrenheit).

But when it comes to your body’s health and energy levels, not all calories are created equal.

For example, some studies have reported that diets high in protein, low in carbohydrates, or a combination of both result in greater weight loss than diets with other levels of fat, protein, and carbohydrates.

If every calorie in food was the same, you wouldn’t expect differences in weight loss among people consuming the same number of calories spread across different types of food.

Nutritionists like me know that there are many factors that affect what a calorie does to your body. Here’s what we know so far about calories and nutrition.

Energy that is actually available to your body

At the end of the 18th century, the chemist WO Atwater and his colleagues developed a system for finding out how much energy – i.e. how many calories – different foods contain. Basically, he burned food samples and recorded how much energy they released in the form of heat.

But not every bit of energy in food that can be burned in the laboratory is actually available to your body. What scientists call metabolizable energy is the difference between the total energy of the food you eat and the energy that leaves your body undigested in feces and urine. For each of the three macronutrients—protein, carbohydrate, and fat—Atwater devised a percentage of the calories in it that would actually be metabolized.

Calorie Macronutrient Chart

According to the Atwater system, it is estimated that one gram of each macronutrient provides a specific number of calories. The US Department of Agriculture still uses these calculations today to come up with an official calorie count for each food.

How much energy you use

What you eat can affect what scientists call your body’s energy use. That’s how much energy it takes to keep you alive — energy you expend to breathe, digest, get your blood flowing, and so on — along with what you expend to move your body. You may have heard this called metabolism.

The quality of the diet can alter the body’s energy expenditure, also known as the thermic effect of food. For example, in one study, people who ate the same number of calories per day but ate either a low-carb or low-fat diet had differences in total energy expenditure of about 300 calories per day. Those on a very low-carb diet used the most energy, while those on a low-fat diet used the least.

In another study, high-fat diets resulted in lower total energy expenditure than high-carb diets. Other researchers reported that although replacing fat with carbohydrates did not change energy expenditure, people who increased their protein intake to 30% to 35% of their diet used more energy.

Nutritional information food labels

There’s a lot more to nutrition labels than just calorie information—and for good reason.

In general, a diet high in carbohydrates, fat, or both results in a 4% to 8% increase in energy expenditure, while high protein meals result in an 11% to 14% increase over resting metabolic rate. Protein has a higher thermic effect because it is harder for the body to break down. While these fluctuations aren’t huge, they could be contributing to the obesity epidemic by promoting subtle average weight gain.

quality of the calories you eat

Nutritionists look at a food’s glycemic index and glycemic load — that is, how quickly and by how much it raises your blood sugar levels. A rise in blood sugar triggers the release of insulin, which in turn affects energy metabolism and storing excess energy as fat.

Foods like white rice, cakes, cookies and chips all have a high glycemic index/load. Green vegetables, raw peppers, mushrooms and legumes all have a low glycemic index/load. There is evidence that foods with a lower glycemic index/load are better at regulating blood sugar levels, regardless of the calories they contain.

Reward centers in the brain light up when people eat high glycemic index/load foods, highlighting the pleasurable and addictive effects of foods like candy or white bread.

The fiber content of foods is another thing to consider. Your body can’t digest fiber — found in plant foods like fruits, vegetables, whole grains, and beans — for energy. Therefore, high-fiber foods tend to have less metabolizable energy and can help you feel full with fewer calories.

friends at dinner

Food provides more than calories.

Empty calories — those from foods with minimal or no nutritional value — are another factor to consider. Things like white sugar, soda, and many ultra-processed snack foods don’t offer much, if any, benefit in terms of protein, vitamins, or minerals along with their calories. The opposite would be nutrient dense foods, which are high in nutrients or fiber but still relatively low in calories. Examples are spinach, apples and beans.

And don’t think of empty calories as neutral. Nutritionists consider them harmful calories because they can have negative health effects. Foods that contribute the most to weight gain are potato chips, potatoes, sugar-sweetened beverages, and meat, both processed and unprocessed. On the other hand, vegetables, whole grains, fruits, nuts, and yogurt are foods that are inversely associated with weight gain.

More about health than calories and weight

It is undisputed that the most important factor for weight loss is the difference between the number of calories burned and the number of calories exerted through exercise. But make no mistake. While weight plays a role in health and longevity, weight loss alone does not equate to health.

Yes, some high-protein diets seem to promote weight loss, at least in the short term. But epidemiologists know that in areas where people live the longest — nearly 100 years on average — people eat mostly plant-based diets, with very little or no animal protein and little or moderate fat in the form of monounsaturated and polyunsaturated fats .

I often hear friends or clients say things like “it’s these carbs that are making me fat” or “I have to go on a low carb diet”. But these ailments drive nutritionists like me insane. Carbohydrates include foods like Coca-Cola and candy canes, but also include apples and spinach. Reducing simple carbohydrates such as soft drinks, refined flour baked goods, pasta and sweets is definitely beneficial to health. But cutting out carbohydrates like vegetables and fruits has the opposite effect.

A plant-based diet high in plant-based protein and carbohydrates, mostly from vegetables, fruits, nuts, and legumes, is the healthiest diet researchers know for longevity and the prevention of chronic diseases like heart disease, cancer, high blood pressure, and many other conditions .

The modern western diet suffers from an increase in the amount of calories ingested while at the same time decreasing the quality of the calories ingested. And researchers now know that calories from different foods have different effects on feelings of satiety, insulin response, the process of converting carbohydrates into body fat, and metabolic energy expenditure.

When it comes to your health, you count more on the quality of the calories you consume than on the number of calories.

Written by Terezie Tolar-Peterson, Associate Professor of Food Science, Nutrition & Health Promotion, Mississippi State University.

This article was first published in The Conversation.The conversation

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.