recovery after exercise ppt.pdf
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This document discusses nutrition goals and strategies for recovery after exercise. It outlines the 4 R's of recovery as refuel, repair, revitalize, and rehydrate. Refueling focuses on replenishing carbohydrate stores through foods like breads and fruit. Repair involves consuming protein within 30 minutes of exercise to promote muscle growth. Revitalizing means supporting immune function with antioxidants from fruits and vegetables. Rehydration aims to replace fluids lost through sweat by consuming fluids like water or milk. The document provides food and snack options for each goal and recommends planning recovery nutrition into daily routines.
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Direct injury is caused by an external blow or force.
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Bodyfuelz Ltd is a leading sports nutrition company in India that was established in 2005. It has 150 distributors across the country and supplies products to the Indian Armed Forces and Sports Authority of India. The company's products include sports drinks, amino acids supplements, fat burners, and joint supplements. The document provides details on the composition, benefits, and directions for using these various supplements.
Dietary supplements for sports athletes
The document discusses various dietary supplements used by athletes, the regulatory issues surrounding supplements, and strategies to improve public information on supplement use. It describes the types of supplements commonly used by different athlete groups and the potential advantages and disadvantages of supplement use. The document also outlines regulations for supplements in the US and strategies athletes can take to make informed choices about supplement intake.
Dietary supplements
The document discusses dietary supplements used by athletes. It defines dietary supplements as products intended to supplement the diet that contain vitamins, minerals, herbs, or other ingredients. It provides statistics on common supplements used by NCAA athletes and lists the variety of supplements available at a sports training center in India. The rest of the document discusses the roles and recommendations for various macro/micronutrients and other ingredients in athletic performance and recovery, including carbohydrates, protein, amino acids, creatine, vitamins, minerals, and herbs.
Lax nutrition guide
Optimal nutrition is essential for peak athletic performance. Athletes need to focus on eating high-quality foods like lean proteins, whole grains, fruits and vegetables to fuel their bodies and support training. They should aim to eat carbohydrate and protein within two hours after exercise to aid in recovery. Staying properly hydrated is also important, as even mild dehydration can negatively impact an athlete's performance. Drinking water regularly throughout the day and replacing fluids lost through sweat is key to maximizing hydration status.
Sport Nutrition For Competitive Rowing
Cristina Sutter, MHSc., BSc (Kines)
Registered Dietitian
www.satoriintegrativehealth.com
csutter@sfu.ca
Nutrition in Sport Teri Lichtenstein June 2010
This document discusses the importance of nutrition for athletic performance and provides guidelines on macronutrient and food group recommendations for athletes. It emphasizes the need for carbohydrates and protein to fuel exercise, build muscle, and aid in recovery. Guidelines are given for carbohydrate and protein intake based on sport type and intensity. The document also provides examples of meal plans and guidelines for nutrition before, during, and after training and competition.
Pure carb orbit 2 presentation
The document discusses carbohydrates and their role in exercise. It explains that there are two types of carbs - simple and complex. Complex carbs like whole grains provide sustained energy and are considered "good carbs". The document recommends consuming carbohydrates before, during and after exercise to replenish glycogen stores and facilitate recovery. It promotes maltodextrin as an ideal carb supplement due to its high glycemic index and ability to increase energy without adding fat. Directions are provided on using carb supplements for loading, gaining muscle, or maintaining lean mass.
Leanest winner nutrition manual
This document provides an introduction and overview to a nutrition handbook designed to help readers achieve their nutrition goals through gradual dietary changes over 12 weeks. It outlines the basics of macronutrients like carbohydrates, proteins, and fats. Specific guidelines are given for portion sizes and daily intake of carbohydrates, proteins, dairy, fruits and vegetables. The timing of meals and importance of hydration are also discussed. Sample 1800 and 2500 calorie meal plans are included at the end.
Pure carb orbit 2 presentation
The document discusses carbohydrates and their role in exercise. There are two types of carbohydrates - simple and complex. Complex carbs like whole grains provide sustained energy and are important for endurance athletes. The document recommends consuming carbohydrates before, during and after long workouts to replenish glycogen stores and aid recovery. It promotes maltodextrin as an ideal carb supplement due to its high glycemic index and ability to provide energy without fat storage.
Living Healthy with Herbalife
The document provides information about Herbalife products and programs. It discusses Herbalife's history and emphasizes using natural ingredients. It describes various product lines including nutritional shakes, supplements, and personalized protein powder. Whole health programs like Quickstart Protein Plus and Ultimate Program are summarized. Guidelines around lifestyle analysis, balanced diets, and check up parties are also mentioned.
ONTAP - Sports Nutrition
This document provides an overview of sports nutrition and general nutrition guidelines. It discusses the importance of carbohydrates, proteins, fats, vitamins and minerals for both general health and different activity levels. Guidelines are given for sedentary, moderately active and highly active lifestyles. Considerations for pre-exercise, post-exercise and athlete nutrition are also summarized.
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This document discusses minerals and their importance for athletes. It provides recommendations for daily intake of various macrominerals and microminerals. Key points include:
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- While minerals support performance, meeting recommended daily intakes is generally sufficient. Higher supplemental amounts
carbohydrates.pdf
This document discusses carbohydrates and their importance for dancers. It defines carbohydrates as including sugars and starches found in foods like bread, pasta and rice. Carbohydrates are the primary fuel for moderate and high-intensity exercise, being stored as glycogen in the muscles and liver. Maintaining adequate glycogen stores through carbohydrate intake throughout the day, and before and after training, is important to ensure fuel for dancing. The document also discusses the benefits of different types of carbohydrates, like how complex carbs provide long-lasting energy and simple carbs give a quick boost.
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Dancers need to pay attention to their calorie intake to perform well, sustain basic metabolic functions, and reduce injury risks. Research suggests dancers aim for 45-55 calories per kilogram of body weight daily as a starting point. Counting calories strictly can do more harm than good to mental health without guidance from a registered dietitian. Instead of focusing on numbers, dancers should eat consistent meals and snacks while avoiding long periods without food. Signs like missed periods or constant fatigue may indicate too few calories while excessive hunger or thoughts about food could mean too many calories.
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The document discusses eating disorders and provides information about three main types: anorexia nervosa, bulimia nervosa, and binge eating disorder. Anorexia nervosa involves being obsessed with becoming thin and extreme weight loss. Bulimia nervosa is characterized by consuming large amounts of food and then purging to get rid of the calories eaten. Binge eating disorder involves eating unusually large amounts of food in a short period of time without purging. The document aims to educate about eating disorders and their signs and symptoms.
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一比一原版(Sheffield毕业证书)谢菲尔德大学毕业证如何办理
学校原件一模一样【微信：6496090 】【(Sheffield毕业证书)谢菲尔德大学毕业证成绩单】【微信：6496090 】学位证，留信认证（真实可查，永久存档）原件一模一样纸张工艺/offer、雅思、外壳等材料/诚信可靠,可直接看成品样本，帮您解决无法毕业带来的各种难题！外壳，原版制作，诚信可靠，可直接看成品样本。行业标杆！精益求精，诚心合作，真诚制作！多年品质 ,按需精细制作，24小时接单,全套进口原装设备。十五年致力于帮助留学生解决难题，包您满意。
本公司拥有海外各大学样板无数，能完美还原。
1:1完美还原海外各大学毕业材料上的工艺：水印，阴影底纹，钢印LOGO烫金烫银，LOGO烫金烫银复合重叠。文字图案浮雕、激光镭射、紫外荧光、温感、复印防伪等防伪工艺。材料咨询办理、认证咨询办理请加学历顾问Q/微6496090
【主营项目】
一.毕业证【q微6496090】成绩单、使馆认证、教育部认证、雅思托福成绩单、学生卡等！
二.真实使馆公证(即留学回国人员证明,不成功不收费)
三.真实教育部学历学位认证（教育部存档！教育部留服网站永久可查）
四.办理各国各大学文凭(一对一专业服务,可全程监控跟踪进度)
如果您处于以下几种情况：
◇在校期间，因各种原因未能顺利毕业……拿不到官方毕业证【q/微6496090】
◇面对父母的压力，希望尽快拿到；
◇不清楚认证流程以及材料该如何准备；
◇回国时间很长，忘记办理；
◇回国马上就要找工作，办给用人单位看；
◇企事业单位必须要求办理的
◇需要报考公务员、购买免税车、落转户口
◇申请留学生创业基金
留信网认证的作用:
1:该专业认证可证明留学生真实身份
2:同时对留学生所学专业登记给予评定
3:国家专业人才认证中心颁发入库证书
4:这个认证书并且可以归档倒地方
5:凡事获得留信网入网的信息将会逐步更新到个人身份内，将在公安局网内查询个人身份证信息后，同步读取人才网入库信息
6:个人职称评审加20分
7:个人信誉贷款加10分
8:在国家人才网主办的国家网络招聘大会中纳入资料，供国家高端企业选择人才
办理(Sheffield毕业证书)谢菲尔德大学毕业证【微信：6496090 】外观非常简单，由纸质材料制成，上面印有校徽、校名、毕业生姓名、专业等信息。
办理(Sheffield毕业证书)谢菲尔德大学毕业证【微信：6496090 】格式相对统一，各专业都有相应的模板。通常包括以下部分：
校徽：象征着学校的荣誉和传承。
校名:学校英文全称
授予学位：本部分将注明获得的具体学位名称。
毕业生姓名：这是最重要的信息之一，标志着该证书是由特定人员获得的。
颁发日期：这是毕业正式生效的时间，也代表着毕业生学业的结束。
其他信息：根据不同的专业和学位，可能会有一些特定的信息或章节。
办理(Sheffield毕业证书)谢菲尔德大学毕业证【微信：6496090 】价值很高，需要妥善保管。一般来说，应放置在安全、干燥、防潮的地方，避免长时间暴露在阳光下。如需使用，最好使用复印件而不是原件，以免丢失。
综上所述，办理(Sheffield毕业证书)谢菲尔德大学毕业证【微信：6496090 】是证明身份和学历的高价值文件。外观简单庄重，格式统一，包括重要的个人信息和发布日期。对持有人来说，妥善保管是非常重要的。
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本公司拥有海外各大学样板无数，能完美还原。
1:1完美还原海外各大学毕业材料上的工艺：水印，阴影底纹，钢印LOGO烫金烫银，LOGO烫金烫银复合重叠。文字图案浮雕、激光镭射、紫外荧光、温感、复印防伪等防伪工艺。材料咨询办理、认证咨询办理请加学历顾问Q/微741003700
【主营项目】
一.毕业证【q微741003700】成绩单、使馆认证、教育部认证、雅思托福成绩单、学生卡等！
二.真实使馆公证(即留学回国人员证明,不成功不收费)
三.真实教育部学历学位认证（教育部存档！教育部留服网站永久可查）
四.办理各国各大学文凭(一对一专业服务,可全程监控跟踪进度)
如果您处于以下几种情况：
◇在校期间，因各种原因未能顺利毕业……拿不到官方毕业证【q/微741003700】
◇面对父母的压力，希望尽快拿到；
◇不清楚认证流程以及材料该如何准备；
◇回国时间很长，忘记办理；
◇回国马上就要找工作，办给用人单位看；
◇企事业单位必须要求办理的
◇需要报考公务员、购买免税车、落转户口
◇申请留学生创业基金
留信网认证的作用:
1:该专业认证可证明留学生真实身份
2:同时对留学生所学专业登记给予评定
3:国家专业人才认证中心颁发入库证书
4:这个认证书并且可以归档倒地方
5:凡事获得留信网入网的信息将会逐步更新到个人身份内，将在公安局网内查询个人身份证信息后，同步读取人才网入库信息
6:个人职称评审加20分
7:个人信誉贷款加10分
8:在国家人才网主办的国家网络招聘大会中纳入资料，供国家高端企业选择人才
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本公司拥有海外各大学样板无数，能完美还原。
1:1完美还原海外各大学毕业材料上的工艺：水印，阴影底纹，钢印LOGO烫金烫银，LOGO烫金烫银复合重叠。文字图案浮雕、激光镭射、紫外荧光、温感、复印防伪等防伪工艺。材料咨询办理、认证咨询办理请加学历顾问Q/微741003700
【主营项目】
一.毕业证【q微741003700】成绩单、使馆认证、教育部认证、雅思托福成绩单、学生卡等！
二.真实使馆公证(即留学回国人员证明,不成功不收费)
三.真实教育部学历学位认证（教育部存档！教育部留服网站永久可查）
四.办理各国各大学文凭(一对一专业服务,可全程监控跟踪进度)
如果您处于以下几种情况：
◇在校期间，因各种原因未能顺利毕业……拿不到官方毕业证【q/微741003700】
◇面对父母的压力，希望尽快拿到；
◇不清楚认证流程以及材料该如何准备；
◇回国时间很长，忘记办理；
◇回国马上就要找工作，办给用人单位看；
◇企事业单位必须要求办理的
◇需要报考公务员、购买免税车、落转户口
◇申请留学生创业基金
留信网认证的作用:
1:该专业认证可证明留学生真实身份
2:同时对留学生所学专业登记给予评定
3:国家专业人才认证中心颁发入库证书
4:这个认证书并且可以归档倒地方
5:凡事获得留信网入网的信息将会逐步更新到个人身份内，将在公安局网内查询个人身份证信息后，同步读取人才网入库信息
6:个人职称评审加20分
7:个人信誉贷款加10分
8:在国家人才网主办的国家网络招聘大会中纳入资料，供国家高端企业选择人才
Heritage Conservation.Strategies and Options for Preserving India Heritage
Presentation looks at the role , relevance and importance of built and natural heritage, issues faced by heritage in the Indian context and options which can be leveraged to preserve and conserve the heritage.It also lists the challenges faced by the heritage due to rapid urbanisation, land speculation and commercialisation in the urban areas. In addition, ppt lays down the roadmap for the preservation, conservation and making value addition to the available heritage by making it integral part of the planning , designing and management of the human settlements.
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recovery after exercise ppt.pdf
- 1. RECOVERY AFTER EXERCISE BY : MS. DINDA
- 2. OF NUTRITION RECOVERY 4 GOALS (4R'S) REFUEL REPAIR REVITALIZE REHYDRATE
- 3. REFUEL REPLENISMENT OF FUEL STORES AFTER EXCERCISE WHAT OF NUTRITION CAN REPLACE IT? CARBOHYDRATE PRIMARY FUEL AFTER SESSIONS < 8 HOURS > 8 HOURS IF THE TIME BETWEEN TRAINING SESSIONS 1-1,2 g/kgBB e.g. : weight 40kg -> 40 g carbohydrate can integrate their recovery nutrition into their usual eating pattern REPLENISH THE MUSCLE GLYCOGEN STORES
- 4. < 8 HOURS > 8 HOURS CARBOHYDRATE IF THE TIME BETWEEN TRAINING SESSIONS breads, cereals, pasta and rice sport gel, sport bar, crackers, oats The nutrients from carbohydrates and proteins combined work as a team to help build lean muscle and keep energy levels sustained.
- 5. REPAIR Integrating some protein-rich food into the post-training snack/ meal amplifies the muscle building signals turned on by exercise, promoting muscle repair, growth, and adaptation. WHAT OF NUTRITION CAN REPAIR IT? PROTEIN DANCERS should aim for 1.4-1.6g/kg/day As well as taking carbohydrate straight after exercise, protein should also be replaced
- 6. WHAT SHOULD I EAT TO MAXIMIZE MY RECOVERY? Combine carbohydrate and protein in a ratio of 4-1 Carbohydrate raises insulin levels and allows the transport of protein into muscles and cells so they can repair damage and increase muscle growth Smoothies oats/cornflakes, milk, fruits, nuts
- 7. REHYDRATE HOW MUCH FLUID SHOULD BE CONSUME As sweat losses during exercise often exceed voluntary fluid intake, fluid replacement or rehydration is necessary post- exercise to avoid the performance implications of dehydration Replacing fluids and electrolytes lost in sweat If weight loss following exercise was 1 kg, 710 ml of fluid should be consumed
- 9. ANTIOXIDANTS REVITALIZE VITAMIN A, C, E FRUITS (GUAVAS, LEMONS, ORANGES, GRAPEFRUIT, PAPAYAS) BRIGHTLY COLOURED FRUITS AND VEGETABLES (TOMATOES, SQUASH, BEETS, CARROTS, BLUEBERRIES)
- 10. RECOVERY FOR HEALTH RECOVERY AFTER EXERCISE 0 50 100 150 200 250 3-4 H 2-3 H 1-2 H < 1 H FLUID (WATER, MILK, SOY MILK) FLUID (JUICE, SMOOTHIES, ENERGEN) SNACKS (CRACKERS, BREAD, OAT) MAIN FOOD (RICE, MEAT, VEGETABLES, NUTS, FRUITS)
- 11. PLANNING PRACTICE Pick a day…maybe it’s your busiest day of the week? 01 Write down activities you do during the day in each time slot 02 Identify times where you can fit in food 03 Write down meals, snacks, and hydration 04
- 12. THANK YOU
- 13. GAMES (SNAKES AND LADDERS) PLAYING Divide into 2 groups. 1 group consists of 5 members 01 One member from each group becomes a counter. And put your counter on the space that says "start here" 02 If your counter lands on question land, then group members must answer the question 03 If the question can't be answered, then the group can't run in the next round 04 NB : Move your counter while dancing as a ballerina, then forward the number of spaces shown on the dice The first player to get to the space that says 'FINISH' is the winner. 05