Tuesday, April 25, 2006
The Good Sports Diet
What should you eat or drink immediately after exercise/sport?
Carbohydrate rich foods and fluids within 30-60 minutes post-exercise. Compact, low bulk carbohydrate food e.g. sports bar, sports drink, muffin, sandwiches, and banana are recommended.
Would humans who engage in active sports once or twice a week require supplements and why? And which should they take if any?
Dietary supplements are not required as long as a woman eats well-balanced meals.
10 diet tips to keep for the average woman who wishes to stay on top of he/her game?
1. Eat well–balance meals. Use the Healthy Diet Pyramid as a guide
2. Choose high-carbohydrate, low-fat, low-fibre foods to ensure easy digestion, and to top up carbohydrate fuel supplies before exercise
3. Avoid high fat food before exercise to prevent stomach discomfort
4. Stick to a larger meal, 3-4 hours before exercise
5. Stick to light snacks, or liquid meals, 1-2 hours before exercise
6. Don’t forget fluids! Drink plenty of fluids especially if the weather is hot
7. Replenish fluid loss from the previous exercise session before staring the next session
8. Always have a bottle of fluid at hand to drink during exercise sessions
9. For intense sessions of more than an hour, ensure sports drink meet fluid and carbohydrate
needs simultaneously
10. Have some carbohydrate-rich food, or fluids, as soon as possible after the completion of exercise
Written by 4E @ 8:14 PM;