The document provides guidance on fueling for runs by discussing the importance of hydration, carbohydrates, fat, and protein. It recommends consuming carbohydrates before, during, and after exercise to replenish glycogen stores and notes the importance of hydration and maintaining proper fluid intake. Sample meal plans and snacks are also outlined to meet nutritional needs for exercise.
Beit T'shuvah Run to Save a Soul Los Angeles Marathon Nutrition GuidelinesNutrition in Recovery
David A. Wiss, MS, RDN, CPT, provides nutritional guidelines for marathoners who are in recovery from substance abuse. The recommendations are intended to be practical for individuals who live in treatment or sober living. 2014 will be Mr. Wiss' 5th LA Marathon as a coach for Beit T'shuvah.
Carbohydrates, fats, and proteins are the three main nutrients discussed in the document. Carbohydrates are the primary fuel source and include both "fast" and "slow" types, with slow carbs like fruits and vegetables being healthier. Fats are essential for brain function and cell membranes, with monounsaturated and polyunsaturated fats like olive oil and fish being superfats. Protein is needed for building cells and tissues, with eggs, fish, poultry, beans, nuts and dairy providing high-quality sources. The quality of our health depends on the quality of nutrients we consume from food.
This document discusses superfoods and their benefits. It covers topics like antioxidants, vitamins, minerals, weight management, blood sugar balance, and anti-inflammatory properties of certain foods. It also discusses the importance of warming up muscles and joints, hydration and mood, strengthening the liver, risks of diet soda, myths about fats and carbohydrates, choosing slow-digesting carbohydrates, sources of protein, and examples of balanced protein and carbohydrate meals.
The document discusses the paleo approach to diet and lifestyle based on human evolution. It argues that agriculture 10,000 years ago marked the start of "human de-evolution" from our hunter-gatherer past. Following a paleo diet means eating primarily plants and animals consistent with what humans ate for 99% of our time, avoiding grains and processed foods. It also advocates regular exercise like walking and strength training for health, but cautions against excessive cardio. The goal is to mimic how humans were designed to eat and live for optimal health.
This document provides information on pre and post workout nutrition. It recommends focusing on whole, natural foods like fruits, vegetables, whole grains, nuts, seeds and grass-fed meats. It emphasizes choosing nourishing foods over those that are processed or contain added sugars. Quality sources of protein, carbohydrates and fats are outlined. The document also discusses hydration, supplementation and avoiding potential side effects from substances like creatine.
This document provides nutrition guidelines for fueling the body before, during, and after exercise. It recommends eating complex carbs like whole grains, fruits and vegetables, as well as lean proteins from sources like chicken, fish and eggs. Healthy fats from nuts, seeds and avocado are also included. Specific meal and snack ideas emphasize whole foods and protein sources to support muscle growth and recovery. The guidelines stress eating every 2-3 hours to maintain muscle mass and prevent injury.
Beit T'shuvah Run to Save a Soul Los Angeles Marathon Nutrition GuidelinesNutrition in Recovery
David A. Wiss, MS, RDN, CPT, provides nutritional guidelines for marathoners who are in recovery from substance abuse. The recommendations are intended to be practical for individuals who live in treatment or sober living. 2014 will be Mr. Wiss' 5th LA Marathon as a coach for Beit T'shuvah.
Carbohydrates, fats, and proteins are the three main nutrients discussed in the document. Carbohydrates are the primary fuel source and include both "fast" and "slow" types, with slow carbs like fruits and vegetables being healthier. Fats are essential for brain function and cell membranes, with monounsaturated and polyunsaturated fats like olive oil and fish being superfats. Protein is needed for building cells and tissues, with eggs, fish, poultry, beans, nuts and dairy providing high-quality sources. The quality of our health depends on the quality of nutrients we consume from food.
This document discusses superfoods and their benefits. It covers topics like antioxidants, vitamins, minerals, weight management, blood sugar balance, and anti-inflammatory properties of certain foods. It also discusses the importance of warming up muscles and joints, hydration and mood, strengthening the liver, risks of diet soda, myths about fats and carbohydrates, choosing slow-digesting carbohydrates, sources of protein, and examples of balanced protein and carbohydrate meals.
The document discusses the paleo approach to diet and lifestyle based on human evolution. It argues that agriculture 10,000 years ago marked the start of "human de-evolution" from our hunter-gatherer past. Following a paleo diet means eating primarily plants and animals consistent with what humans ate for 99% of our time, avoiding grains and processed foods. It also advocates regular exercise like walking and strength training for health, but cautions against excessive cardio. The goal is to mimic how humans were designed to eat and live for optimal health.
This document provides information on pre and post workout nutrition. It recommends focusing on whole, natural foods like fruits, vegetables, whole grains, nuts, seeds and grass-fed meats. It emphasizes choosing nourishing foods over those that are processed or contain added sugars. Quality sources of protein, carbohydrates and fats are outlined. The document also discusses hydration, supplementation and avoiding potential side effects from substances like creatine.
This document provides nutrition guidelines for fueling the body before, during, and after exercise. It recommends eating complex carbs like whole grains, fruits and vegetables, as well as lean proteins from sources like chicken, fish and eggs. Healthy fats from nuts, seeds and avocado are also included. Specific meal and snack ideas emphasize whole foods and protein sources to support muscle growth and recovery. The guidelines stress eating every 2-3 hours to maintain muscle mass and prevent injury.
This document provides information on carbohydrates, proteins, and fats. It begins by explaining the caloric content of carbohydrates and dividing them into simple and complex categories. It then discusses the digestion and metabolism of carbohydrates in the body. For proteins, it describes their structure and function, as well as complete and incomplete protein sources. It outlines protein digestion, synthesis, and recommendations. Finally, it discusses lipids and fatty acids, cholesterol, and fat digestion. It provides an overview of fat metabolism and storage and concludes with general fat recommendations and the relationship between fat and health.
The document discusses the Mediterranean diet and carbohydrates. It states that the Mediterranean diet is high in good sources of carbohydrates like whole grains, legumes, fruits and vegetables. It provides the main sources of carbohydrates in the Mediterranean diet and explains the functions of carbohydrates. It also discusses the glycemic index and lists foods with their glycemic index rankings.
1) Good nutrition is essential for athletes to support growth, strength and stamina. While some look for miracle foods, overall diet and meal timing make the real difference in performance and injury risk.
2) Young athletes need enough calories, carbohydrates, fluids, vitamins and minerals from their diet to fuel their bodies for exercise as well as support metabolism, tissue growth and repair. They require 12-15% more calories than non-active peers.
3) Foods eaten before and after practices and games can impact performance. It is best to eat meals high in carbohydrates 2 hours before, and to replenish carbohydrates within 24 hours after to aid recovery.
This document discusses sports nutrition and provides guidelines for athletes to optimize performance and recovery through diet. It emphasizes that a healthy balanced diet is most important and outlines macronutrients like carbohydrates, proteins and fats that provide energy. Carbohydrates are key for fueling exercise while proteins support muscle growth and repair. The timing of meals before, during and after competition is also addressed to properly fuel the body and replace what is lost through exercise.
Life Style problem Cholesterol
Our health is dominated by our life style and the eviroment we chose to live in. The only one able to change your health condition is YOU!
The document provides guidelines for meal timing and nutrition for endurance athletes. It recommends consuming carbohydrate-rich foods up to 4 hours before exercise to replenish muscle glycogen stores and include small amounts of protein. Examples of appropriate pre-exercise meals are given. For recovery, it recommends restoring fluids, carbohydrates, and electrolytes lost during exercise within 1 hour after and provides snack and meal ideas that include protein to aid muscle repair. Tips are given to experiment with foods, fuel early for late workouts, and don't forget adequate hydration and protein for recovery.
1) Carbohydrate quality and quantity are both important for blood sugar management. Complex, low glycemic index carbs are best and should be the focus over refined grains.
2) The glycemic index measures how much a food increases blood sugar, with a higher number correlating to a larger spike. Low GI foods below 55 are recommended.
3) Daily carb intake should aim for 100-150g with grains limited to 2-3 servings per meal. Carb counting by grams is a strategy to monitor intake.
Volleyball players need adequate nutrition including carbohydrates, proteins, and fats. They should stay hydrated by drinking fluids before, during, and after exercise. Pre-competition meals should include whole grains, proteins, fruits, and vegetables. Post-competition meals within an hour should replenish energy stores and fluids through foods like pasta, bread, fish, and rice. Junk food does not provide lasting energy benefits compared to healthier options.
- All people, including athletes, require adequate nutrition from healthy sources to achieve good health. Volleyball players specifically need a certain amount of carbs, protein, and fat per pound of body weight daily.
- Athletes need to stay hydrated by drinking fluids before, during, and after exercise to replace what is lost through sweat. They should drink about 5-10 ounces of water every 15-20 minutes during exercise.
- Meal suggestions are provided for pre-competition, game-day, and post-game meals. The post-game meal goal is to replenish energy stores and fluid levels within the first hour after a game to aid in recovery.
This document provides information on various B vitamins, vitamin C, vitamin D, calcium, iron and other key nutrients. It discusses the dietary reference intake, recommended intake for athletes, main functions, dietary sources, deficiency symptoms and toxicity levels for each nutrient. Additionally, it includes tips on building healthy salads and sandwiches, strategies for healthy weight gain, and emphasizes eating a variety of colorful fruits and vegetables for optimal health benefits.
This document discusses various performance enhancing substances and nutritional perspectives for athletes. It focuses on carbohydrate loading, creatine supplementation, colostrum, and hydration considerations. Carbohydrate loading aims to maximize glycogen stores before endurance events through dietary changes and tapered training. It requires consuming a high carbohydrate diet of 7-10g per kg of body weight, especially in the 3-4 days before competition. Creatine supplementation may increase strength and power through higher phosphocreatine stores in the muscles. Colostrum contains various nutrients and growth factors also found in human breastmilk. Proper hydration is important when using these supplements to avoid potential side effects like cramps or heat intolerance.
The document discusses the importance of proper nutrition for athletes. It outlines the R3 model - Refuel, Rebuild, Recover. Refuel focuses on carbohydrates to replenish energy stores. Rebuild involves lean protein for muscle repair and growth. Recover includes fruits and vegetables for healing and recovery. The document provides guidance on macronutrient and meal timing recommendations for athletes to perform at their best.
This document summarizes and advertises various health and wellness products from Simply Young (SY), including longevity pads, vital flow essentials, longevity calcium shakes, longevity C antioxidant drink, and skin care products. It provides details on the ingredients and benefits of each product, which are described as evidence-based and designed to support youth and longevity from the inside out through organic and wild-crafted ingredients. The document also discusses creating multiple streams of passive income through a business opportunity with SY.
I've been competing in triathlon for more than 10 years and I've learned a lot about health and fitness. Mostly what I've learned is that mainstream society really doesn't have a clue what their talking about and the proof is that the majority of people are just getting fatter and unhealthier. There are a few simple rules that "Anyone Can Do". There is nothing fancy but it's a bit counter-intuitive. If you don't believe me now, just try this EASY program for 12 weeks and change your life.
The document provides nutrition guidelines for athletes, recommending that their diet consist mostly of carbohydrates, with some protein and healthy fats. It lists examples of foods for each macronutrient category and gives tips for balancing nutrition and eating healthy, such as using a smaller plate and cooking more meals at home. The overall message is that a balanced diet with carbohydrates, protein and fats can fuel athletic performance and recovery.
The document discusses optimizing recovery after exercise through proper nutrition and hydration. It provides lists of low and high GI foods and recommends eating low GI foods 1 hour before exercise. It also lists signs of dehydration and strategies for rehydration, including choosing the right fluids and limiting caffeine and alcohol. Finally, it provides examples of recovery packs with appropriate carbohydrates, proteins, and fluids to replace what was lost through exercise.
High Altitude Mountaineering Seminar 2013 - 9.30.13 Nutrition at High AltitudeCindy Bero, CCP, SPHR
This document provides information on nutrition for high altitude mountaineering. It discusses nutrition needs for endurance athletes, expedition eating styles, food packing strategies, hydration, the phases of the day in terms of food needs, recommended foods for different phases, calorie and weight goals, and tips for food and mood at high altitudes. Key points covered include the need for frequent hydration and carbohydrate intake during activity, focusing on recovery after exercise with carbs and protein, and bringing a variety of foods to lift spirits in cold conditions at high altitudes.
This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.
You need roughly 4,600 calories per day and should aim to eat 3-4 hours before hard practices or competitions, with a low-fat meal of 200-300g carbohydrates and 30g protein such as a turkey sub with chips and fruit. If less time is available, eat a snack like fruit, milk or a granola bar 1-2 hours before, or a sports drink less than 1 hour before. Recovery is also important, so pack portable snacks and eat 30-60g carbohydrates each hour during long practices or tournaments, and have a carb- and protein-rich meal after games.
This document provides tips for associations to better engage and attract members. It discusses using generous marketing tactics over predatory ones to build trust. First impressions are important for setting expectations, so associations should evaluate new member touchpoints and improve any gaps. When recruiting members, associations should focus on the membership experience rather than just cost, highlighting how membership helps members through unique opportunities and solving important problems.
The document discusses how the author used various media technologies in creating a film trailer. They experimented with camera shots, editing pace, and music choices from YouTube and iTunes. iMovie was used to edit the trailer, using techniques like fade to black transitions inspired by other trailers. Photoshop was used to create ancillary materials like a poster and magazine cover. Audience feedback via online surveys helped determine preferences for genres, music styles, and color schemes. The trailer and ancillary materials were designed to coordinate stylistically through matching characters, locations, fonts and a black and white color scheme.
This document provides information on carbohydrates, proteins, and fats. It begins by explaining the caloric content of carbohydrates and dividing them into simple and complex categories. It then discusses the digestion and metabolism of carbohydrates in the body. For proteins, it describes their structure and function, as well as complete and incomplete protein sources. It outlines protein digestion, synthesis, and recommendations. Finally, it discusses lipids and fatty acids, cholesterol, and fat digestion. It provides an overview of fat metabolism and storage and concludes with general fat recommendations and the relationship between fat and health.
The document discusses the Mediterranean diet and carbohydrates. It states that the Mediterranean diet is high in good sources of carbohydrates like whole grains, legumes, fruits and vegetables. It provides the main sources of carbohydrates in the Mediterranean diet and explains the functions of carbohydrates. It also discusses the glycemic index and lists foods with their glycemic index rankings.
1) Good nutrition is essential for athletes to support growth, strength and stamina. While some look for miracle foods, overall diet and meal timing make the real difference in performance and injury risk.
2) Young athletes need enough calories, carbohydrates, fluids, vitamins and minerals from their diet to fuel their bodies for exercise as well as support metabolism, tissue growth and repair. They require 12-15% more calories than non-active peers.
3) Foods eaten before and after practices and games can impact performance. It is best to eat meals high in carbohydrates 2 hours before, and to replenish carbohydrates within 24 hours after to aid recovery.
This document discusses sports nutrition and provides guidelines for athletes to optimize performance and recovery through diet. It emphasizes that a healthy balanced diet is most important and outlines macronutrients like carbohydrates, proteins and fats that provide energy. Carbohydrates are key for fueling exercise while proteins support muscle growth and repair. The timing of meals before, during and after competition is also addressed to properly fuel the body and replace what is lost through exercise.
Life Style problem Cholesterol
Our health is dominated by our life style and the eviroment we chose to live in. The only one able to change your health condition is YOU!
The document provides guidelines for meal timing and nutrition for endurance athletes. It recommends consuming carbohydrate-rich foods up to 4 hours before exercise to replenish muscle glycogen stores and include small amounts of protein. Examples of appropriate pre-exercise meals are given. For recovery, it recommends restoring fluids, carbohydrates, and electrolytes lost during exercise within 1 hour after and provides snack and meal ideas that include protein to aid muscle repair. Tips are given to experiment with foods, fuel early for late workouts, and don't forget adequate hydration and protein for recovery.
1) Carbohydrate quality and quantity are both important for blood sugar management. Complex, low glycemic index carbs are best and should be the focus over refined grains.
2) The glycemic index measures how much a food increases blood sugar, with a higher number correlating to a larger spike. Low GI foods below 55 are recommended.
3) Daily carb intake should aim for 100-150g with grains limited to 2-3 servings per meal. Carb counting by grams is a strategy to monitor intake.
Volleyball players need adequate nutrition including carbohydrates, proteins, and fats. They should stay hydrated by drinking fluids before, during, and after exercise. Pre-competition meals should include whole grains, proteins, fruits, and vegetables. Post-competition meals within an hour should replenish energy stores and fluids through foods like pasta, bread, fish, and rice. Junk food does not provide lasting energy benefits compared to healthier options.
- All people, including athletes, require adequate nutrition from healthy sources to achieve good health. Volleyball players specifically need a certain amount of carbs, protein, and fat per pound of body weight daily.
- Athletes need to stay hydrated by drinking fluids before, during, and after exercise to replace what is lost through sweat. They should drink about 5-10 ounces of water every 15-20 minutes during exercise.
- Meal suggestions are provided for pre-competition, game-day, and post-game meals. The post-game meal goal is to replenish energy stores and fluid levels within the first hour after a game to aid in recovery.
This document provides information on various B vitamins, vitamin C, vitamin D, calcium, iron and other key nutrients. It discusses the dietary reference intake, recommended intake for athletes, main functions, dietary sources, deficiency symptoms and toxicity levels for each nutrient. Additionally, it includes tips on building healthy salads and sandwiches, strategies for healthy weight gain, and emphasizes eating a variety of colorful fruits and vegetables for optimal health benefits.
This document discusses various performance enhancing substances and nutritional perspectives for athletes. It focuses on carbohydrate loading, creatine supplementation, colostrum, and hydration considerations. Carbohydrate loading aims to maximize glycogen stores before endurance events through dietary changes and tapered training. It requires consuming a high carbohydrate diet of 7-10g per kg of body weight, especially in the 3-4 days before competition. Creatine supplementation may increase strength and power through higher phosphocreatine stores in the muscles. Colostrum contains various nutrients and growth factors also found in human breastmilk. Proper hydration is important when using these supplements to avoid potential side effects like cramps or heat intolerance.
The document discusses the importance of proper nutrition for athletes. It outlines the R3 model - Refuel, Rebuild, Recover. Refuel focuses on carbohydrates to replenish energy stores. Rebuild involves lean protein for muscle repair and growth. Recover includes fruits and vegetables for healing and recovery. The document provides guidance on macronutrient and meal timing recommendations for athletes to perform at their best.
This document summarizes and advertises various health and wellness products from Simply Young (SY), including longevity pads, vital flow essentials, longevity calcium shakes, longevity C antioxidant drink, and skin care products. It provides details on the ingredients and benefits of each product, which are described as evidence-based and designed to support youth and longevity from the inside out through organic and wild-crafted ingredients. The document also discusses creating multiple streams of passive income through a business opportunity with SY.
I've been competing in triathlon for more than 10 years and I've learned a lot about health and fitness. Mostly what I've learned is that mainstream society really doesn't have a clue what their talking about and the proof is that the majority of people are just getting fatter and unhealthier. There are a few simple rules that "Anyone Can Do". There is nothing fancy but it's a bit counter-intuitive. If you don't believe me now, just try this EASY program for 12 weeks and change your life.
The document provides nutrition guidelines for athletes, recommending that their diet consist mostly of carbohydrates, with some protein and healthy fats. It lists examples of foods for each macronutrient category and gives tips for balancing nutrition and eating healthy, such as using a smaller plate and cooking more meals at home. The overall message is that a balanced diet with carbohydrates, protein and fats can fuel athletic performance and recovery.
The document discusses optimizing recovery after exercise through proper nutrition and hydration. It provides lists of low and high GI foods and recommends eating low GI foods 1 hour before exercise. It also lists signs of dehydration and strategies for rehydration, including choosing the right fluids and limiting caffeine and alcohol. Finally, it provides examples of recovery packs with appropriate carbohydrates, proteins, and fluids to replace what was lost through exercise.
High Altitude Mountaineering Seminar 2013 - 9.30.13 Nutrition at High AltitudeCindy Bero, CCP, SPHR
This document provides information on nutrition for high altitude mountaineering. It discusses nutrition needs for endurance athletes, expedition eating styles, food packing strategies, hydration, the phases of the day in terms of food needs, recommended foods for different phases, calorie and weight goals, and tips for food and mood at high altitudes. Key points covered include the need for frequent hydration and carbohydrate intake during activity, focusing on recovery after exercise with carbs and protein, and bringing a variety of foods to lift spirits in cold conditions at high altitudes.
This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.
You need roughly 4,600 calories per day and should aim to eat 3-4 hours before hard practices or competitions, with a low-fat meal of 200-300g carbohydrates and 30g protein such as a turkey sub with chips and fruit. If less time is available, eat a snack like fruit, milk or a granola bar 1-2 hours before, or a sports drink less than 1 hour before. Recovery is also important, so pack portable snacks and eat 30-60g carbohydrates each hour during long practices or tournaments, and have a carb- and protein-rich meal after games.
This document provides tips for associations to better engage and attract members. It discusses using generous marketing tactics over predatory ones to build trust. First impressions are important for setting expectations, so associations should evaluate new member touchpoints and improve any gaps. When recruiting members, associations should focus on the membership experience rather than just cost, highlighting how membership helps members through unique opportunities and solving important problems.
The document discusses how the author used various media technologies in creating a film trailer. They experimented with camera shots, editing pace, and music choices from YouTube and iTunes. iMovie was used to edit the trailer, using techniques like fade to black transitions inspired by other trailers. Photoshop was used to create ancillary materials like a poster and magazine cover. Audience feedback via online surveys helped determine preferences for genres, music styles, and color schemes. The trailer and ancillary materials were designed to coordinate stylistically through matching characters, locations, fonts and a black and white color scheme.
This document discusses the role of diet in hypertension, anemia, rickets, and osteomalacia. It notes that a high salt and low potassium diet can lead to hypertension, while the DASH diet which emphasizes fruits, vegetables, and low-fat dairy has been shown to reduce blood pressure. For anemia, iron-rich foods like beans, meat and spinach as well as vitamin C can boost iron absorption. Rickets and osteomalacia are caused by vitamin D and calcium deficiencies, so foods like dairy, eggs, fish and sunlight exposure are recommended.
A young girl who lost her parents at a young age and was psychologically damaged now kills anyone who gets close to her. The opening scene shows the girl getting ready alone in her bedroom and crying, then cuts to another character crying over cutting onions. A memory is triggered when the girl turns on the radio. The opening ends with the girl staring at a dead body in an unclear position.
The document discusses symbolism and provides several examples:
- The picture of two women on a door symbolizes a restroom.
- The check mark symbol commonly represents "no smoking".
- A dove is often used in literature to symbolize peace due to its abstract meaning.
- Two masks together symbolize drama.
- Seasons can symbolize different themes in literature, such as autumn representing growing old.
- A paragraph describing a neighborhood with small houses, flowers, and children playing symbolizes a sense of community.
This document provides information on kidney function tests. It begins with the anatomy and physiology of the kidney including glomerular filtration and tubular function. It then discusses various tests used to evaluate kidney function including clearance tests measuring glomerular filtration rate (GFR) using substances like inulin, creatinine, urea and tests of tubular function like concentration and dilution tests. It provides details of procedures, normal values and interpretation for various kidney function tests.
This document discusses assistive technologies that can help students with various disabilities. It defines assistive technology as any item that helps increase the functional abilities of students with disabilities. The document notes that an individualized education plan should determine the appropriate assistive technologies for each student. Examples of technologies that could help students with ADHD, auditory disabilities, and mild learning disabilities are then presented, including lecture slides, class notes, and extended test times. The conclusion emphasizes that assistive technologies should be tailored to individual student needs.
The document outlines the starting scene and plot points for a film trailer. It begins with the protagonist saying "I can't believe it's my birthday" on their 16th birthday. The mother then leaves the teenager home alone. Scenes then show a male protagonist breaking into the home to kidnap the teenager for money. The teenager hears him and runs away in 1 second shots while being edited together quickly. Later, the mother finds out about the kidnapping and asks what happened and why he took her daughter.
Nitric oxide (NO) is a gas that acts as a signaling molecule in various physiological processes. It is produced by nitric oxide synthase enzymes from arginine and oxygen. NO signals the dilation of blood vessels by diffusing into endothelial cells and increasing cGMP levels, which leads to smooth muscle relaxation. It also prevents platelet aggregation, acts as a neurotransmitter, and is involved in the immune response by assisting macrophages in killing bacteria. While NO is important for many functions, too much or too little production can be harmful and lead to conditions like hypertension or infection.
Unfortunately I did not participate in the spinning activity, as I am an AI assistant without a physical form. Based on the information provided in the lecture, some key points about spinning staple fibers by hand include:
- It requires practice to develop skill and produce a uniform yarn
- Fiber length and processing (e.g. carding) affect ease and uniformity
- Tools like a spindle or drop spindle help draft and twist the fibers together
- Understanding fiber properties and spinning techniques helps create an even yarn
The activity provides hands-on experience of the challenges and techniques of early spinning methods.
El documento describe el sistema de seguridad social de Colombia. Está regido por la Ley 100 de 1993 y busca proporcionar atención médica universal y solidaria a los colombianos de manera eficiente. Para el 2000, Colombia ocupaba el puesto 41 de 191 países en desempeño del sistema de salud según la OMS. Actualmente la cobertura alcanza al 76-80% de la población a través de los regímenes contributivo y subsidiado. Sin embargo, algunas EPS han presentado ineficiencias como corrupción y rechazo de pacientes
Las redes sociales son una oportunidad para que las empresas conozcan mejor a sus clientes. Las PYMES y los emprendedores pueden usar las redes para encontrar nuevos clientes y aliados. Existen 4 tipos de personalidades en las redes: 1) comprometidos con la calidad, 2) en proceso de construir influencia, 3) que comparten para dejar huella digital, y 4) sociales y conectores. Las redes sociales como Twitter y Facebook se han convertido en plataformas clave para los negocios online, pero todavía hay confusión sobre cómo usarlas
El documento describe las diferentes herramientas y galerías disponibles en una aplicación de procesador de textos para dar formato y cambiar la apariencia de un documento. Estas incluyen galerías de temas, estilos rápidos y elementos en la ficha Insertar, así como controles en la ficha Inicio, que permiten modificar el formato del texto y la apariencia general del documento.
Sabrina and Daphne Grimm are sisters who discover they are descended from Everafters, magical creatures who live in Ferryport Landing. On the first day of school, Sabrina gets detention where she finds their teacher dead with a red handprint on the chalkboard. They search for the missing school principal's son Wendell and encounter various Everafters, including the menacing Mr. Canis who transforms into a wolf. While trying to cross a magical barrier to rescue her parents, Sabrina is attacked by a monster and faints.
Este documento resume los pasos para realizar diferentes tareas en la plataforma Genesis de la Universidad Minuto de Dios como cambiar la contraseña, visualizar el horario de clases, notas y sábanas de notas, e inscribir asignaturas. Explica brevemente la misión y visión de la universidad y concluye agradeciendo por la información provista.
O Tecpar é uma empresa pública do Paraná que atua em pesquisa, desenvolvimento tecnológico, produção de vacinas e kits diagnósticos. O documento detalha os projetos de produção de vacinas antirrábicas e bacterianas, kits diagnósticos e centros de pesquisa do Tecpar.
This document summarizes various gastric function tests used to evaluate acid secretion in the stomach. It describes:
1. The anatomy and functions of the stomach, including acid secretion by parietal cells.
2. Indications for gastric function tests such as diagnosing ulcers, pernicious anemia, or post-surgery evaluation.
3. Types of tests including analysis of fasting gastric contents, fractional or stimulated tests using substances like alcohol, caffeine, or histamine to measure acid levels.
A presentation for New Directions: Adult Learning at North Eastern University. The presentation is part one of four on the topic of nutrition for endurance athletes.
This is a recovery nutrition lesson designed for high school students to help understand the 3 R's (Refuel, Repair, & Re-hydrate). After eating breakfast and meal timing this is the next most important priority for youth athletes.
This document provides information on sports nutrition for athletes. It discusses that an athlete's nutrition needs depend on factors like the type of sport, additional energy expenditures, and training. It recommends athletes get 55-60% of calories from carbohydrates, 15-20% from protein, and 20-25% from fat. Carbohydrates, proteins, fats, hydration, and supplements are explained. Guidelines are provided for carbohydrate, protein, and fat intake. The importance of recovery nutrition after exercise is also outlined.
This document provides an overview of endurance sports nutrition from the perspective of Chris Sweet, a 20+ year competitive runner, swimmer, and triathlete. It covers topics like fueling for workouts and races, recovery nutrition, supplements, and more. The key recommendations are to focus on carbohydrates and proper fueling before, during, and after exercise to support performance and recovery from endurance training and events. Underfueling can lead to a cycle of overtraining and loss of muscle mass.
This document provides information on managing diabetes through nutrition and exercise. It discusses what diabetes is, potential causes, and the importance of nutrition therapy. Specific dietary recommendations are made, including choosing whole grains and fiber over refined carbs; limiting saturated fat, cholesterol and simple sugars; emphasizing fruits, vegetables and fluids; and maintaining a healthy weight through diet and physical activity. Key nutrients, appropriate serving sizes, and foods to include or exclude from the diet are outlined.
http://www.advocarenutritionworks.com/advocare-cleanse-instructions/ The Advocare Herbal Cleanse is included in the Advocare 24 Day Challenge and is an easy to use, highly effective way to help you look better, feel better and lose weight. By cleansing your system every three months, you can tune up and tone up your body and enjoy the benefits of better health.
The document provides guidelines for nutrition to support athletic performance including fueling for training and matches, recovery, and injury/illness prevention. It recommends macronutrient breakdown of 60-70% carbohydrates, 15-20% protein, and 15-20% fat and lists good sources for each. It also outlines the importance of hydration, minerals, vitamins and provides sample meal plans for a training and match day.
nutrition and athletic performance presentationabdellahmoukal
Regular meals and snacks containing a variety of foods from all food groups are important for meeting nutritional needs and supporting athletic performance. Key macronutrients like carbohydrates, proteins and fats provide energy. Micronutrients like iron, B vitamins, calcium and vitamin D are especially important for teens and athletes. Proper hydration and nutrition before, during and after exercise can help optimize performance and recovery. While some supplements may provide benefits, their efficacy and safety are not always clear.
This document provides an overview of nutrition and key nutrients. It discusses carbohydrates, proteins, fats, vitamins, minerals and water. For carbohydrates, it explains the differences between complex and simple carbs and recommends getting 55-65% of daily calories from carbs. For fats, it discusses saturated, unsaturated and trans fats and recommends 25-30% of calories from fat. For protein, it recommends 10-35% of calories and notes the importance of complete proteins. The document also covers cholesterol, fiber and recommended daily intake of nutrients.
This document provides many tips for nutrition, weight loss, and healthy living. Some of the key tips include drinking water, eating plenty of fruits and vegetables, controlling portions, exercising regularly, eating whole grains instead of processed foods, and making lifestyle changes instead of going on short-term diets. The document emphasizes making healthy choices you can sustain for life.
Nutrition plan for an elite-level female teenage golfer. By Robert Ferris, Andrew Atkinson, Andy Grannell and Aodhán McEntee.
Slides compiled as part of undergraduate studies in Health & Performance Science at University College Dublin.
Sources for all imagery and sources listed in references section where possible. I do not claim ownership of any images or graphics. Slides for educational purposes only, and should not replace clinical judgement. No monetary gain was made for this work.
This document provides information on weight, nutrition, and healthy eating. It discusses why weight is important, including for health, disease prevention, sports, and self-esteem. It notes the struggle between eating foods we enjoy and maintaining a healthy weight. The document then covers nutrition basics like macronutrients and micronutrients. It provides recommendations for carbohydrate, protein, and fat intake and discusses concepts like calorie needs, portion sizes, meal timing, snacking, and weight loss. The overall message is that small, sustainable changes to diet and lifestyle can promote long-term health and well-being.
This document summarizes the key points from a nutrition and wellness class. It discusses healthy eating guidelines like the Harvard Healthy Eating Plate, the importance of avoiding restrictive dieting, and the benefits of diets like the Mediterranean diet. Specific topics covered include anti-inflammatory eating, elimination diets, sample meal plans emphasizing whole foods, and the health effects of spices and dark chocolate. Body weight and composition are also addressed, discussing ideal body weight calculations and better methods to assess health than BMI alone. The overall message is that a balanced, plant-based diet focusing on real foods is important for long-term wellness.
This document provides information from a health seminar on nutrition. It discusses how most North Americans have poor diets and health, with high rates of obesity, diabetes, and other diseases. It promotes adopting a healthy lifestyle through proper nutrition, exercise, and supplementation to reduce inflammation and achieve health goals like weight loss or increased energy. The seminar emphasizes balancing blood sugar through low glycemic foods and meals with protein, fat and fiber at each meal to improve insulin sensitivity and reverse insulin resistance over time.
- The document outlines a presentation on nutrition and weight loss given by Rich McKeating, an ex-Marine and nutrition consultant.
- The presentation is divided into 5 parts that discuss why people gain weight, debunk diet myths, explain important nutrition concepts like calories and macronutrients, provide a reclaiming slim plan to cut out junk food and food intolerances, and stress the importance of exercise.
- The plan proposes eliminating dairy and gluten for some, changing eating habits like breakfast and hydration, and incorporating recipes like veggie omelettes, tuna salad, and salmon strips to lose weight and keep it off long term.
January 2012 initial consultation-presentation Results22
This document describes the Ideal Protein Weight Loss Method program. It focuses on reducing body fat rather than just weight loss. The program uses high-quality protein foods and supplements to promote fat loss while maintaining muscle mass. Participants can expect to lose 3-7 pounds per week primarily from fat loss. The program is divided into phases, starting with consuming only the Ideal Protein foods and vegetables until weight loss goals are reached, then gradually reintroducing carbohydrates and transitioning to maintenance. Common side effects and solutions are outlined, along with required supplements and tracking requirements for the program.
A ketogenic diet is a very low-carbohydrate way of eating that delivers moderate amounts of high-quality dietary protein and high amounts of healthy dietary fat. This reduction in carbohydrate intake helps the body shift toward a state that promotes the breakdown of fats (from the diet and your body) to produce ketone bodies and enter a state known as “ketosis.”
This document provides an 8-12 week diet plan to gain muscle mass focused on high protein intake. It recommends consuming a mix of carbohydrates, proteins and fats to stay in an anabolic state to build muscle even on rest days. Specific tips include eating 150-250g of protein per day, drinking 10 glasses of water, and following a training program to produce muscle growth. Sample weekly meal plans are provided that include foods like eggs, fish, chicken and protein shakes or bars to meet daily calorie and protein needs for muscle building.
Similar to Kansas City Track Club - Nutrition (20)
3. Most Important is Energy Balance
Energy consumed
=
Energy Output
Reduced
Fuel for Energy
Maintain Hydration Muscle Damage
4. The Team Players
• Fluid- hydrates cell for efficient energy use
• Carbohydrate-rapid energy
• Fat- sustained energy and appetite
suppression
• Protein – repair and building of lean tissue
and bone
5. Hydration
• Single largest contributor to fatigue in an endurance event
• Also impairs ability to concentrate thus actually increasing
feeling of fatigue
• Without adequate hydration fuel can not be properly used
6. How Much and When
Baseline 2-3 quarts ( 8- 12 cups) during day
Before 16- 24 oz ( 2-3 cups) within 4 hours
During Exercise 4- 8oz (.5-1.0 cups) for every 15 minutes
After Exercise 20 oz ( 2.5 cups) for every pound lost
7. Prevent dehydration
• Pay attention to your environment: hot, humid
• Calculate your sweat rate
• Carry your own water bottle
• Allows you to have complete control over when you
are hydrating and how much volume you have
consumed
• Use water & fuel stations wisely
• Make a goal by each water stop
• Each gulp from a sports bottle = 1 fl oz
8. Sweat Rate
• Weigh before your run (A)
• Weigh after your run (B)
• Calculate how much fluid you consumed (C)
• A-B= X (convert to ounces
• Add X –C= how much fluid lost during run
9. Sweat Rate
Sweat Rate = (A + B) ÷ C, where
A = Pre-exercise body weight – Post-exercise body weight
recorded in ounces. (1 lb. = 16 oz.)
B = Fluid Consumed During Exercise
recorded in ounces.
1 cup = 8 oz; 1 gulp = about 1 oz
C = Exercise Duration
recorded in hours
40 min = .66 hr
Example:
During her regular 90-minute outdoor run, Sue drank 22 ounces of fluid. Her
pre-exercise weight was 125 lbs; post-exercise weight was 124.5 lbs.
10. Recommended Products
To Aid In Hydration
• Sports Drinks not only increase rate of fluid
absorption but they provide an easily absorbable
energy source
• Consume Sports Drinks such as:
Gatorade/Powerade/ Accelerade if exercise
exceeds 50 minutes
• Oral rehydration products for children are an
excellent alternative for maintaining adequate
hydration
• For those with a high sweat rate: V8 juice, pickle
juice, V8 fusion may aid in recovery
11. Are you properly hydrated?
• The color of your urine should be clear or
pale yellow
• Frequency should be normal
• Monitor weight before and after- replace
lost body weight with fluids
• If you are thirsty, you are already
dehydrated
• Keep in mind the conditions you are
running in
12. Are you overhydrated?
• Hyponatremia can result from over diluting
electrolytes mainly sodium & potassium
– Nauseated
– Muscle weakness, cramping
– Fatigue
– Confusion
– headache
13. Fueling- Carbs
• Gasoline in the tank
• Higher octane the better
• Present in bloodstream (fuel pump) as well
as muscle glycogen (fuel tank)
• Showing up for a run on an empty tank or
even half a tank will impact pace &
endurance
14. Glycogen
• Glycogen is carbohydrate stored as glucose
polymers in muscle
• Average, well-nourished 80-kg (176#) man stores
~500 g of carbohydrate in the body
– 90 to 110 g as glycogen in the liver (can be
broken down to glucose for use as fuel
throughout the body)
– 400 g as glycogen in muscles (for use as fuel
only by muscles)
– 2 to 3 g as circulating blood glucose
Abbreviations: g, grams; kg, kilograms. 14
15. Why is Glycogen so important?
• Glycogen stores can be modified with diet and
exercise
(eg, carbohydrate loading, tapering of training)
• "The more glycogen, the further and faster the player ran"
- Kirkendall (Effects of Nutrition on Performance in Soccer)
16. What Foods Contain Carbohydrates?
• Lowfat or Fat free Milk or yogurt ( a
natural source of CHO)
• Beans or legumes
• Starchy vegetables, raw or frozen:
Potatoes
Peas
Corn
Squash
17. What Foods Contain Carbohydrates?
• All fruit and fruit based products such as juice
• Starches such as: pasta, rice, breads, cereal,
popcorn
• Look for whole grains in the ingredient listing:
Whole-wheat breads
Brown rice
Oatmeal
Whole-grain cereals/crackers
18. Foods Containing Approximately
30 grams Carbohydrate
Simple Complex
• 1 cup 100 % fruit juice • 1 cup squash (other non-
• 1 large piece of fruit starchy vegetables have
• 2 cups of milk less CHO)
• 2 cups of commercial • 1 cup of most cereals
sports/electrolyte • 1 large baked
replacement drink potato/sweet potato
• ½ to 1 energy bar • 1 cup beans
1 bar = 25 to 45 g CHO • 1 cup peas or corn
• 1pack of energy gel • 2/3 cup rice or pasta
30 gms becomes a key amount during exercise
& recovery
19. Function of Fat
• Provides energy during exercise especially moderate
intensity endurance events
• Energy storage
• Insulation
• Contour to body
• Needed to absorb fat soluble vitamins such as Vitamin
A, D, E, & K
20. Types of Fats
• Saturated fat (animal flesh, butter, margarine,
processed/hydrogenated oils, tropical oils, and fried foods)
• Polyunsaturated fat (vegetable oils—sunflower, safflower, corn,
and flaxseed oils)
• Monounsaturated fats (vegetable oils—olive, peanut, canola, and
many nut oils)
• Omega-3 fatty acids (highly polyunsaturated—from seafood such
as tuna, mackerel, and salmon, as well as nuts, soy, canola, and
flaxseed oils)
• Omega-6 fatty acids (highly polyunsaturated—vegetable oils such
as soybean, corn, and safflower oils)
21. Choices with Fats
Choose: Limit or Avoid:
• Nuts • Butter
• Seeds • Margarine
• Oily fish • Processed foods
• Olive oil/ canola oil containing trans fats (look
• Lean meats such as: at labels for trans fats)
turkey (white meat), • Hydrogenated or partially
chicken, round & loin cuts hydrogenated oils
of beef or pork • Fatty cuts of meats, such
as:
• Ground beef (80%/20%)
Sausage
22. Functions of Protein
• Proteins are the basic building blocks of the human
body.
Protein provides:
• Enzymes that regulate bodily functions
• Transport of nutrients, oxygen, and waste throughout the
body
• Key for muscle building and development
• Structure and contracting capability of muscles
23. Proteins
• Low fat choices of milk, yogurt, cheese
• Meat servings ~ 3 oz per meal (size of a fist/deck of
cards)
• Choose Fish when ever possible ( size of a checkbook)
• Look for baked, grilled, broiled
• Avoid fried
• Cut all visible fat off
• If you are vegetarian make sure to get a variety such as
:beans, rice, tofu, edamame
24. High Protein Sources
Sources of protein Grams per serving
Ground Sirloin (3oz) 24
Tuna (3 oz) 20
Fish (3oz) 20
Boneless/skinless chicken breast (3oz) 13.4
Low-fat Cottage Cheese (1/2 cup) 13.4
Soybeans 11
Low-fat Milk 11
Peanut butter, smooth or creamy ( 2tbsp) 8
Yogurt (6oz) 8
Kidney beans ( ½ cup) 7
Cheese ( 1 slice) 7
25. Starting with a Full tank
• Consume a pre-exercise/race meal 2 to 4 hours
before
• Experiment on those training runs but do NOT
change on the day of the big race
• If you are not able to consume a full meal before
the following slides will give alternative fueling
strategies
26.
27. Examples of carbohydrate-based pre-exercise meals
(2–4 hours before exercise)
Breakfast Lunch or Dinner
Cold or hot cereal, fruit, Pasta with tomato sauce, French
and bread, steamed vegetables,
low-fat or nonfat milk low-fat/nonfat milk, pudding, and
canned fruit
English muffin with jam Grilled chicken sandwich, baked
and peanut butter, potato with low-fat sour cream or
banana, and salsa, and low-fat frozen yogurt
fruit juice
Thick-crust cheese pizza, low-fat
Fruit & yogurt smoothie & gelato, and canned peaches
low fat granola Baked or grilled chicken, turkey,
fish, or lean beef; steamed rice;
• Peanut butter & honey on roll; green beans; low-fat frozen
toast & instant breakfast yogurt; and fruit juice
drink
27
28. Fueling up for exercise at the crack
of dawn
• Some runs come early in the am leaving it impossible to
eat 2-3 hours before
• Or some runners fear eating that early would leave them
uncomfortable
• However skipping a meal or food could impact their run
and repair afterwards
29. Late night snack
For those who don’t want to eat in the morning
• Small bowl of pasta with 8-12 oz of juice
• Apple slices with peanut butter & 8-12 oz of milk
• Eat one to two slices of pizza with tomatoes & pepper
30. Catnap Snack
Wake up 2-3 hours before, reset the alarm, chow down and
go back to sleep
• Bagel with jelly in a baggie on the nightstand
• A couple of juice boxes or high carbohydrate ready to
drink shakes in the fridge by the bed
31. Light Breakfast
For those who are able to get up and eat a small breakfast
before
• 2 pieces of toast and a cup of fruit juice
• 1 bowl of banana & apple slices with 1 cup of skim milk
or juice
• 1 cup of cereal with skim milk & ½ cup fruit juice and
water
• 1 cup of oatmeal with 1 cup fruit juice
32. Grab & Go
Early morning snacks to grab on the way out the door
• Baggie of raisins & juice box
• Bagel and water bottle with 8 oz sports drink such as
Gatorade, Powerade, Accelerade
• Small fig bars ( 6-8) & 8 oz. of juice
• Sports bar that is high in carbohydrate and low in fat
such as:Powerbar, Gatorade energy bar, Cliff bars
33. For those whose alarm clock didn’t
go off
• At least grab 10- 16 oz. of sports drink that contains
carbohydrates
• Don’t forget to drink your 12- 16 oz of water before too
34. Pre-race Jitters
• Do not skip eating!
• Try liquid carbohydrate sources such as:
fruit smoothie, meal replacement drinks
• Sports bars/gels/drinks are good
alternative as well
• Remember to keep with pre-game
hydration
35. During Exercise
• Replace fluid loss (try to keep on that
sweat rate calculation)
• Provide easily digested carbohydrates
( 30g to 60 g per hour) such as : banana,
bread or roll with honey or jam, sport foods
or bite sized granola or sports bars
• Sports Drinks or gels that contain
carbohydrates and electrolytes, while
avoiding ingredients that may slow
digestion
36. CARB REFUELING RECOMMENDATIONS
Exercise Carbohydrate intake during exercise is not required to fuel
lasting less your performance.
than
However, a sports drink with carbs and sodium (e.g., Ironman
1 hour
Restore™ sports drink mix, Gatorade 1 series, Powerade)
can help you hydrate more effectively.
Exercise Consume 30–60 g of carbs during each hour of exercise, to
lasting help boost performance and extend endurance ( see chart in
1–2 hours Appendix for CHO amounts)
Intense Consume 45–90 g of a 2:1 blend of glucose and fructose
training energy blend per hour of exercise, to increase energy delivery
lasting longer to muscles and extend endurance. C2MAX is found
than 2–3 in Ironman Perform sports drink, PowerBar Performance
hours Energy bars/bites/blasts/gels, Gatorade 2 series, Accelerade,
Powerade
37. Recovery to Re-Power
• To speed up recovery consume :
0.5 grams CHO per lb within 30 minutes
• Repeat within 2 hours or consume a high
carbohydrate containing meal:
consume 10 -20 grams of protein
within 30 minutes
38. In the Bag/Camelbak
Carbohydrates Protein
• milk
• Snack size bag of nuts
• Applesauce pouches
• Bananas/dried fruits
• Cheese stick
• Fig newtons • Sliced deli meat
• Animal crackers • Beef jerky
• Pretzels • Egg
• BelVita breakfast cookies
• Yogurt
• Naked juice or 100% fruit juice
• Can also do any kind of
• Popcorn
sports bar that has a
• Sport gels/chomps/jelly beans
good balance of CHOs
• Peanut butter & jelly sandwich
and protein
• Granola/dry cereal
39. To help meet your carb, protein, sodium, and fluid needs after
training or competing, the following list of foods are great
options:
– Low-fat chocolate milk • Whole wheat pita
– Smoothie made with yogurt sandwich with turkey and
& frozen berries veggies & pretzels & low
– Bagel with low-fat cream fat milk
cheese
• Rice bowl with beans,
– Peanut-butter-and-jelly
sandwiches cheese, salsa, avocado &
– Slice of thick-crust veggie whole grain tortilla chips
pizza or whole wheat tortilla
– Whole wheat salted • Stir fry with lean steak,
pretzels dipped in peanut broccoli, bell peppers,
butter
carrots & brown rice
– Fruit and yogurt parfait
topped with granola
– String cheese and crackers
– Low-fat yogurt or pudding
40. Use Recovery Wisely
Remember that what you
eat today impacts your run
tomorrow so using
recovery as a time to
correct damage done and
provide your body with key
nutrients to help build
muscle and increase
glycogen storage to help
you make the PR or just
finish that race like a
marathon
41. Carb Loading
• 3 to 5 grams of CHO per pound of body weight
• Divide your target into 3 parts for meals & 3
snacks
• “More is not better”- GI distress, heavy, and
there is no additional benefit
• Don’t forget about getting enough protein, mod
• Moderate fat and plenty of fiber rich foods
• Your taper will allow for the “loading’
46. Ergogenic Aids- Caffeine
• Appears to enhance high intensity
exercise or endurance events
• May benefit middle and longer distance
events
• 1-3mg/Kg body weight of caffeine is
effective
47. Ergogenic Aids- Bicarbonate
• Benefits middle distance runs to reduce blood
pH
• Doses 300mg/kg body weight
• May need to weigh the risk of GI upset
• Usually done in a loading dose of 500mg/kg for
5 days to increase blood buffering capacity
48. Ergogenic Aids- Omega 3s
• Can alleviate joint pain and in some may
prevent it
• Improve post-exercise lung function
• Eating fish is best: salmon, mackerel,
tuna, herring & trout
• 1,000mg-2000mg of supplement
• Look for a supplement with 400 milligrams
EPA and 200 milligrams DHA
49. Ergogenic Aids- Tart Cherries
• Reduces inflammation (increases
recovery)
• Natural source of melatonin
• Phytochemicals for new cell generation
• Vitamins-Vitamin A, Potassium, Iron,
Calcium
• Can drink a juice, dehydrated or add as a
frozen fruit
50.
51. Alcohol
• Acts as a diuretic by increasing urine volume
• Suppresses fat use as a fuel during activity
• Interferes with post-activity recovery
• Increases risk for nutrient deficiencies
• Adds calories and acts as an appetite stimulant
• Interfere with sleep patterns
52. Putting it all together
• Look at where potential weak spots are
• Food/Activity Log
• Don’t’ be afraid to try new strategies
• See a Sports Dietitian!!!!
53. Thank You
ANY QUESTIONS??
FEEL FREE TO CONTACT ME AT
REBECCA@BODIESPERSONTALTRAINING.COM OR
816-804-6599