| Learning | Home | Diary | Practise | Results | Links |
| The Game | Fitness | Photos | Newsletter | Nutrition |
There are three nutritional factors relevant to getting the maximum benefit from exercise: [1] Carbohydrate.Whatever exercise is performed, some carbohydrate will always be used. It is the most important fuel for high intensity exercise. It is stored as glycogen in the liver and muscles; these empty after approx 60-90 minutes of moderate intensity exercise. The level of glycogen reserves is directly linked to fatigue and must be constantly refuelled if regular exercise is undertaken. [2] Timing.Avoid long gaps between eating and exercising. Use snacks if necessary. It is recommended to eat/drink 200-300g carbohydrate during the 4 hours before a competition/event. A pre-competition meal should be carbohydrate-based, low fat, contain some but not excess protein, avoid excess fibre and be readily digested. After particularly strenuous exercise it can be useful to include a small high-carbohydrate snack within 30 minutes after the exercise e.g. fruit or bread-based. This replenishes the glycogen stores efficiently. [3] Fluid. 'Remember, thirst is a very delayed indicator of dehydration.'In aerobic exercise only 25% of the energy produced from a litre of oxygen is used for mechanical work; the rest is released as heat, which is lost from the body mostly by sweating. At maximal sweat rates a 70kg male athlete will lose 1800ml/hour of sweat. The type of fluid used to rehydrate should contain a small amount of sodium. Carbohydrate, in a dilute concentration, also provides an additional source of fuel for the muscles. However, the more concentrated the carbohydrate, the more it will slow down the absorption of the fluid into the body i.e. the rate of rehydration. You can make you own drinks by dissolving 2-8g glucose in 100ml water and adding 1/5 of a teaspoon of salt to every litre. Sports drinks labelled isotonic usually contain 4-8g carbohydrate/litre: an appropriate level for fast fluid repletion. Drinks containing more than 10g carbohydrate (most soft drinks and pure fruit juice) should be avoided if fast rehydration is the priority. Those with less than 4g/litre will be good for fluid replacement but will not significantly contribute to fuel replacement. Training Diet To reach your 'ultimate' potential from a long term dietary point of view, it is generally advisable to eat a diet based on wholegrain carbohydrates (pasta, rice, bread, potatoes, wholemeal cereals, porridge oats and grains), regular (at least twice daily) sources of protein from meat, fish, eggs or pulses, and small amounts of fat (unsaturated types are best, as in liquid cooking oils, oily fish, nuts and seeds) from varied fluid and food sources. Make sure you get in your daily 5 portions of fruit and veg. Eat plenty of foods high in iron and calcium too. If you concentrate on eating a variety of foods every day, you should be able to meet all your requirements. Of all these nutrients, carbohydrate plays a vital role in exercise performance. Glycogen, where carbohydrate is stored in the body, provides the critical fuel for exercising muscles and must be continually refilled; the more you exercise the more your dietary carbohydrate needs are. Protein requirements are usually met through a balanced diet and artificial protein sources shouldn't be needed. Competition Preparation There are two primary dietary considerations for Ultimate players: carbohydrate amount and timing, and fluid intake. This is due to the particular intensity, duration and frequency of exercise involved, as well as the mental (eh?) tactical and coordination skills. In the final days before a tournament therefore try to: [1] Stay well hydrated. Aim to drink at least 6-8 cups (1200-1600ml) of non-alcoholic fluid every day. Most caffeinated drinks count for non-training requirements if drunk regularly as we tend to adapt to their diuretic effect. (This isn't the case for alcohol). [2] Ensure glycogen levels are topped up. This can be achieved through 24-36hours rest and a high carbohydrate diet. Carbohydrate loading is a popular idea but often misunderstood. For most Ultimate players, it is probably not necessary as the only benefits are really seen in endurance sports (triathlons, cycling, marathons, cross-country skiing), which involve continuous high- intensity exercise for over 90 minutes. Most Ultimate games either don't last this long or allow short rest periods (subbing off) in which you can grab snacks. There can also be a disadvantage to lugging around unused super-loaded (and heavy) glycogen stores around the pitch. If you decide you will benefit from it, try eating 8-10g carbohydrate per kg body weight (this is a lot!) and don't make it an excuse to pig out on anything that takes your fancy (i.e. cakes, chocolate biscuits, chips) as you will just end up gaining body fat rather than glycogen. On The Day・ｽ Fluids Try to train yourself to drink to a schedule, rather than waiting until you feel thirsty. If you do, you're already significantly dehydrated which will affect your performance. As a guide: 15 minutes before the game: 300-500ml (about two glassfuls or half a bottle of sports drink) During: 150-250ml every 15-30 minutes, use the points you sub off effectively to down the equivalent of a glass or mug of fluid After: rehydrate as quickly as possible. To do this you must drink 50% fluid more than the fluid you have lost through sweat. That means drinking 1.5litres of fluid for every kg of bodyweight lost to cover ongoing losses through sweat and urine and to cover you fluid deficit. As a guide, most exercisers lose around one litre of sweat per hour, depending on climate and the individual. Plain water is not always the best drink, unless you train once a day for less than an hour at low intensity. The best drink supplies some carbohydrate (glucose, sucrose) and salts, which help the body absorb and retain more of the fluid as well as restocking what is lost through sweat. Normal strength sports drinks such as Lucozade Sport, Powerade, Sis Go are suitable. But if, like me, you think they're a bit pricey, you could try this home-made 'sports' drink recipe: 50ml (5 dessertspoons) of Ribena or similar high sugar concentrate, 450ml water, and a small pinch of salt (eat your heart out Delia!). It's worth remembering diet drinks will not give you the benefits of carbohydrate and the caffeine content may make you pass slightly more urine, delaying rehydration. Food For pre-event meals choose something you know and enjoy (don't try a new food just before an important event as it may not agree with you). It should be: Easy to digest [low in fibre] High in carbohydrate Moderately low protein Low in fat Include fluids with it An appropriate eating plan could be a bowl of pasta with red sauce and 400ml fruit juice 3-4 hours before the game, then a 200g pot of low fat fruit yoghurt and snack pack of sultanas 2 hours beforehand, then with one hour to go 500ml of sports drink. See the table below for ideas. [LF] indicates lower fibre options for those prone to pre-match Delhi-belly.
Between Games This is difficult but important to get right. If it has been a long hard game, your glycogen stores are likely to have started depleting by this time (between 45-90 minutes) and football studies have shown this can significantly affect endurance and high intensity exercise capacity later in the day. Some people are more susceptible to this than others and it has been shown if carbohydrate is consumed just prior to the game and at half time, such as in a sports drink, a positive effect on movement and skills (less mistakes) is seen in the second half due to fatigue delay. So what do you eat? It is very tempting when you have an hour before your next match to shelter in the clubhouse with a bowl of chips or a sausage sandwich. These 'snacks' may contain some carbohydrate but the high amount of fat and protein slows their digestion and you are more likely to find its turned into a brick in your stomach during the next few hours. The best between-game snacks are low fat and fibre, high quick-release carbohydrates that are not too filling, such as Jaffa Cakes, jelly babies, cornflakes with semi-skimmed milk, muesli bars, canned spaghetti on white toast, fruit or sports drinks, flavoured milk, jam sandwich or bananas. After The Last Game This is the chance to do as much as you can to optimise your strength and fitness for the next day, knowing that a long, hard night of drinking and partying is probably ahead of you・ｽ. You need to rehydrate and restore you glycogen fuel stores as soon as possible after exercise (within 20-30 minutes) by eating around 50-70g carbohydrate. The kind of snacks that will provide this are 2x500ml bottles sports drinks, a bread roll with banana and honey, 200g carton of low-fat fruit yoghurt and 1 multipack box of breakfast cereal, or a bottle of flavoured milk together with a muesli bar and an apple. If you can handle a larger meal any of the pre-event meal ideas are suitable too. A Word About Alcohol・ｽ don't say I didn't warn you! Despite what you may have heard about beer and carbo loading, a few pints before a tournament will not fuel up muscle glycogen stores; alcohol can actually interfere with glycogen synthesis. Basically, alcohol should not be consumed just before, during or straight after exercise; it can lead to dehydration (as it acts as a diuretic), poor fuel stores, delayed recovery, impaired skills and coordination and a greater risk of hypothermia in cold conditions. Take special care with bruising and soft tissue injuries sustained during a match as alcohol will significantly increase the damage and prolong time for rehabilitation due to its vasodilatory effect, increasing swelling/bleeding, so avoid it for 24-48 hours if you are injured. If you are watching your weight alcohol is also very high in calories. The Morning After/ Damage Limitation If you didn't take heed of the last paragraph then it's too late mate!A high carbohydrate, low fat breakfast (cereal and marmite on toast) rather than the traditional fry-up is probably the best option as well as plenty of fluid (water, dilute squash or sports drink). In my experience a hair of the dog may well have the same effect by this time. It's not as though you're going to be in the final anyway・ｽ Sensitive Stomach? Vigorous exercise reduces blood flow to the gut; dehydration nerves and injury can all trigger gastrointestinal upsets. If you get stomach problems, try choosing low-fibre carbohydrate foods or liquid meals. Low fibre foods can prevent bloating, diarrhoea and stomach discomfort. Liquid meals such as commercial high carbohydrate drinks or fruit smoothies can give you the energy you need without filling you up too much. Foods that commonly cause problems in some people are legumes (beans, peas, lentils), spicy foods, excessive fruit and vegetables (eaten with skins and pips) and high fat foods.Remember although you may want to cut down on fibrous foods around events, it is healthy to include a good fibre intake in general training. If unsure how much is suitable for your training programme, ask a dietitian. Laura James MA MSc SRD |
euro dolar . I found a sample essay, possibly better Online Essays, writing about reading. . paysafecard casino banking method is recognised worldwide due to it easy and secure transactions.