The webinar by Talwalkars was on conduted on 5th January 2012. The speaker spoke on the topic "Running the Extra Mile" - Tips on nutrition before, during and after the marathon event. The speaker covered the Role of Nutrients, Process of Dietary Training, Hydration and issues during the marathon.
Recipes and substitutions for gluten-free and allergy-friendly events.
Presented by Tracy Stuckrath, CSEP, CMM, CHC and Neil Donaway at Catersource 2013
Explore the possibilities in our White Label Natural Health and Sports Nutrition Products. Are you looking to introduce a new stream of revenue to your business by selling your own branded product line? Consider our white label solutions for their quality, unique in-demand formulations as well as the fact that they are already Health Canada Approved, so you can be sure that they can get NPN registered. We can help you every step of the way in getting registered, labelled, packaged, warehoused and distributed. Explore our portfolio of products in Natural Health and Wellness.
Some of the benefits of flax oil are found in it's culinary use. Barlean's has put together this healthy and tasty collection of recipes to help you get the most flavor from our organic liquid flax oils. Enjoy!
Recipes and substitutions for gluten-free and allergy-friendly events.
Presented by Tracy Stuckrath, CSEP, CMM, CHC and Neil Donaway at Catersource 2013
Explore the possibilities in our White Label Natural Health and Sports Nutrition Products. Are you looking to introduce a new stream of revenue to your business by selling your own branded product line? Consider our white label solutions for their quality, unique in-demand formulations as well as the fact that they are already Health Canada Approved, so you can be sure that they can get NPN registered. We can help you every step of the way in getting registered, labelled, packaged, warehoused and distributed. Explore our portfolio of products in Natural Health and Wellness.
Some of the benefits of flax oil are found in it's culinary use. Barlean's has put together this healthy and tasty collection of recipes to help you get the most flavor from our organic liquid flax oils. Enjoy!
Protica is a research-based, innovation-driven nutraceutical company. Our products and our people demonstrate the company's commitment to pioneering new products to improve wellness and quality of life around the world. As individuals and as a company, we are committed to the values of fair treatment and ethical practices and to standards of excellence, safety and reliability.
Protica's core business is the development, manufacturing and sale of nutraceutical products. Research and development are the driving forces behind Protica's first publicly available product line, Profect™. A combined three years of rigorous research, testing and refinement culminated in the delivery of a product that is unmatched in quality, purity and bioavailability.
We use only the highest quality, most potent ingredients in our formulations. Each raw material we use is tested for purity and potency.
Our far-reaching contacts in Europe and Asia enable us to source the best talent here and abroad.
Our products will soon be available in more than 23 countries.
Dr. Brian Richert - PDF - Alternative Feed Ingredients: Real Options or Just ...John Blue
Alternative Feed Ingredients: Real Options or Just a Nice Idea? - Dr. Brian Richert, Associate Professor of Animal Sciences, Department of Animal Sciences, Purdue University, from the 2012 Minnesota Pork Congress, January 18-19, Minneapolis, MN, USA.
When it comes to enhancing the customer service experience, we could consider the 10 Gems of Going the Extra Mile for Service, this presentation is an illustration of the 10 Gems.
Sukarya and The Airtel Delhi Half marathon 2010 Sukarya
This is a presentation on how Sukarya an NGO can be helped in fundraising through the Airtel Delhi Half marathon 2010. The various options are the Corporate Challenge, Dream Maker, Dream Challenger, IPledge
The running community is very active online. Marathons and other road races should leverage social communication channels to build and activate communities year-round. When done right, this can strengthen customer service, deliver a better race-day experience, mitigate crisis situations, drive registrations and recruit volunteers. Using the Columbus Marathon as a case study, this presentation was first delivered to the Road Race Management annual conference. Want Heather Whaling to help your event harness the power of social media? Just email: heather [at] gebencommunication.com.
Portfolio = Proposal for A Women\'s Networking GroupLENovak
WOAMTEC is a wonderful international women\'s networking group. Throughout the year they host a Confident Women\'s Conference. Presented here are my ideas for their then upcoming conference, as well as for their future events strategy.
Protica is a research-based, innovation-driven nutraceutical company. Our products and our people demonstrate the company's commitment to pioneering new products to improve wellness and quality of life around the world. As individuals and as a company, we are committed to the values of fair treatment and ethical practices and to standards of excellence, safety and reliability.
Protica's core business is the development, manufacturing and sale of nutraceutical products. Research and development are the driving forces behind Protica's first publicly available product line, Profect™. A combined three years of rigorous research, testing and refinement culminated in the delivery of a product that is unmatched in quality, purity and bioavailability.
We use only the highest quality, most potent ingredients in our formulations. Each raw material we use is tested for purity and potency.
Our far-reaching contacts in Europe and Asia enable us to source the best talent here and abroad.
Our products will soon be available in more than 23 countries.
Dr. Brian Richert - PDF - Alternative Feed Ingredients: Real Options or Just ...John Blue
Alternative Feed Ingredients: Real Options or Just a Nice Idea? - Dr. Brian Richert, Associate Professor of Animal Sciences, Department of Animal Sciences, Purdue University, from the 2012 Minnesota Pork Congress, January 18-19, Minneapolis, MN, USA.
When it comes to enhancing the customer service experience, we could consider the 10 Gems of Going the Extra Mile for Service, this presentation is an illustration of the 10 Gems.
Sukarya and The Airtel Delhi Half marathon 2010 Sukarya
This is a presentation on how Sukarya an NGO can be helped in fundraising through the Airtel Delhi Half marathon 2010. The various options are the Corporate Challenge, Dream Maker, Dream Challenger, IPledge
The running community is very active online. Marathons and other road races should leverage social communication channels to build and activate communities year-round. When done right, this can strengthen customer service, deliver a better race-day experience, mitigate crisis situations, drive registrations and recruit volunteers. Using the Columbus Marathon as a case study, this presentation was first delivered to the Road Race Management annual conference. Want Heather Whaling to help your event harness the power of social media? Just email: heather [at] gebencommunication.com.
Portfolio = Proposal for A Women\'s Networking GroupLENovak
WOAMTEC is a wonderful international women\'s networking group. Throughout the year they host a Confident Women\'s Conference. Presented here are my ideas for their then upcoming conference, as well as for their future events strategy.
Delighting your Customers - How & Why to go that Extra Mile - Janna Bastow, C...SaaStock
Janna Bastow, CEO & Co Founder of ProdPad, presented "Delighting your Customers - How & Why to go that Extra Mile" on the Operator Stage at SaaStock 2016 in Dublin on September 22nd 2016.
SaaStock is Europe’s Conference for B2B SaaS at RDS, Dublin Ireland in September 2017
BarcampSWFL Culture: We're a group of independent professionals who organize to support Southwest Florida technology professionals for community, partnerships, and friendships that create opportunities for ourselves, our companies, and our region. We support our community by hosting monthly socials and by organizing BarcampSWFL - an annual technology unconference that provides a forum for professional development and skill-building. We share our collective resources freely and strive to support all efforts that advance local citizens, business, economic development, and innovation.
This report surveys what’s changing when it comes to how we find, cook and eat food, how we think about what we eat and how brands are marketing food. It doesn’t, however, attempt to round up everything of note in the wide world of food and beverage. Rather, it focuses on eight
of the relevant macro trends we’ve highlighted in the past few years, plus three overarching trends affecting the food category: the influence of technology, health and wellness, and foodie culture. Within these trends, we spotlight some of the things to watch we’ve been tracking.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Talwalkars Webinar - Running the extra mile for Marathon
1. “Running the extra mile”
Tips on nutrition before, during and after the marathon event
Date: 5th January 2012
Talwalkars Better Value Fitness Ltd.
2. CONTENTS OF THE PRESENTATION
• Role of Nutrients • Hydration
• Carbohydrates • Importance of Fluids
• Protein • Dehydration
• Fat • Signs of Dehydration
•
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• Process of Dietary Training Fluid Requirement
• Pre Competition Nutrition
• During Competition Nutrition
• Post Competition Nutrition
4. CARBOHYDRATE – A RUNNER’S FRIEND
• Consume before, during and after long runs.
• Inadequate carbohydrate intake can lead to:
• Protein / muscle breakdown.
• Decreased ability to burn body fat.
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• Spares Muscle Glycogen.
Muscle Glycogen
5. REQUIREMENT OF CARBOHYDRATES
• Multiply your weight in kilograms by 7 to give you the
number of grams of carbohydrates you should consume
per day.
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6. SOURCES OF CARBOHYDRATES
Cereals: Fruits:
• Whole wheat pasta • Apple
• Brown Rice • Orange
• Oats • Sweet lime
• Whole Wheat Bread • Papaya
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• Musk melon
9. SERVING SIZES
Cereals (1 Serving = 15 grams CHO)
• 1 slice of bread / chapatti
• ½ cup cooked rice or pasta
Fruits (1 Serving= 15 grams)
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• 1 medium sized fruit
• 2 - 3 wedges melon / papaya
10. SERVING SIZES
Milk Products (1 Serving= 12 grams CHO)
• 1 cup of low - fat milk
• 1 cup yogurt
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Vegetables (1 Serving= 5 grams CHO)
• 1 cup of leafy raw vegetables
11. SERVING SIZES
Starchy vegetables (1 serving = 15 to 20 grams CHO)
• ½ cup peas
• ½ cup Corn
• Sweet Potato - 1 no.
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Lentils (1 serving = 15 to 20 grams CHO)
• ½ cup Dal
• ½ cup Beans
12. PROTEIN – WHY DO WE NEED IT?
• Repair damaged muscle tissue
• Optimizes carbohydrate storage in muscles – eat
carbohydrate + protein after long runs
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• Help stabilize blood sugar levels when consumed with a
carbohydrate meal / snack
Muscle Tissue Repair
13. REQUIREMENT OF PROTEIN
• Multiply your weight in kilograms by 1.5 - 2 to give you the
number of grams of proteins you should consume per
day.
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1.5 to 2 grams / kg body weight
14. SOURCES OF PROTEIN
• Chicken.
• Fish.
• Eggs.
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• Low fat milk and milk products.
15. SERVING SIZES
20 grams of Protein
• 1 chicken breast
• 3 - 4 pieces of fish (size of a playing card)
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• 100 grams cottage cheese
16. SERVING SIZES
7 grams of Protein 8 grams of Protein
• ½ cup of cooked beans, • One cup of low fat milk
• 1 cheese cube • One cup low fat yogurt
• 1 egg
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• 2 egg whites,
• 2 tablespoons of peanut
butter
17. FAT - FRIEND OR FOE?
• Fat not used for energy and is easily stored as body fat.
• Fat is not a fast or efficient source of energy - sluggishness
during runs if too much in the diet.
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• Some fat in the diet is necessary to absorb some nutrients,
vitamins and anti-oxidants (carotenoids).
18. CHOOSE HEALTHY FATS
• MUFA based cooking oils - Olive, Groundnut, Rice bran.
• Omega 3 fatty acids-Flaxseed oil, powder, Fish oils etc.
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MUFA based Oils & Omega 3 Fatty Acids
20. PRE – COMPETITION NUTRITION
(3 - 4 DAYS PRIOR)
Carbohydrate Loading
• Super load muscles with glycogen to delay fatigue and
enable you to maintain high intensity exercise for longer.
• Post 90 minutes normal glycogen stores will not be enough
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to maintain endurance.
21. MARATHON TAPER FOR CARBOHYDRATE
LOADING
• Reduce mileage while maintaining intensity.
• This reduces accumulated fatigue.
• As a general rule of thumb:
• 3rd Week Pre marathon: Taper 20 – 25%
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• 2nd Week Pre marathon: Taper 40%
• Marathon Week (3-4 days before): Taper 60%
Tapering refers to the practice of reducing
exercise 3 weeks prior to marathon
22. DIET IN CARBOHYDRATE LOADING
(3-4 DAYS PRIOR)
• Increase carbohydrate intake to 9-10 grams per kg of body
weight.
• Replace majority of the fat in the diet with carbohydrates
• Use carbohydrate supplements to maximize your
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carbohydrate intake, for example liquid meal
replacements.
• Strictly avoid fruit juice, sweetened soft drinks, canned fruit
with added sugar, sugars, jam and honey.
23. DIET IN CARBOHYDRATE LOADING
(3-4 DAYS PRIOR)
• Avoid junk food, as they are sources of hidden than
carbohydrate fat, for example, potato chips, cakes and
biscuits.
• Make sure you are well hydrated in the days leading up to
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the marathon to prevent the effects of accumulated
dehydration.
CHO intake 9-10 grams/kg body weight
24. PRE COMPETITION NUTRITION
(3 HOURS PRIOR)
• Aim to have a meal with more than 200 grams CHO.
• Meal Options
• Whole-wheat toast and low-fat spreads with low fat
cottage cheese, egg whites
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• Cereal with low fat milk and/or yoghurt
• Oatmeal with low fat milk.
• Pasta with a tomato-based sauce.
25. PRE COMPETITION NUTRITION
(3 HOURS PRIOR)
• Meal Options
• Baked sweet potato with corn / spaghetti / tomato-
based sauce.
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• Smoothie.
• Fruit salad with low fat yogurt
Carbohydrate Dense Meals
26. PRE COMPETITION NUTRITION
(1 HOURS PRIOR)
• Limit protein and fat
• High carbohydrate meal like cereal bar, liquid meal
replacements, sports gels
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27. DURING COMPETITION NUTRITION
Fuel up during Marathon after 90 Minutes
• Avoid anything too concentrated, like undiluted juice or
soda
• Consume 30 - 60 grams CHO / hour
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• Use carbohydrate containing sports drink or moderate to
high glycemic index foods
28. DURING COMPETITION NUTRITION
Fuel up during Marathon after 90 Minutes
• CHO options
• Liter of 7% sports drink - 70 grams CHO
• Orange or sweet lime, apple without skin - 20 grams CHO
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• Cereal bar will provide 20 grams CHO
• Sports Gels- 20 grams CHO
29. POST COMPETITION NUTRITION
• First 4 - 6 hours are crucial for optimal recovery and
repair.
• Choose CHO with high glycemic index for maximal
muscle glycogen synthesis
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• 15 minutes post – high CHO beverage like a fruit juice
like grape juice (avoid orange juice might cause
gastric distress) or liquid high carb meal replacement
shakes.
30. POST COMPETITION NUTRITION
• 2 hours post – high CHO snack, with little protein (5 -
10 grams)
• 4 hours post – high CHO meal with moderate protein
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(10-15 grams)
32. IMPORTANCE OF FLUIDS
• Regulate body temperature,
• Maximize transport of nutrients and oxygen around your
body
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• Reduce the risk of heat illness.
• Improve performance by preventing or reducing
dehydration.
33. DEHYDRATION
• Dehydration can start within 15-20 minutes
• Impairs the ability of your heart to work harder and
regulate body temperature
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• Affects mental function and coordination
34. SIGNS OF DEHYDRATION
• Thirst, dry mouth.
• Weakness, fatigue.
• Nausea, vomiting.
• High body temperature.
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• Muscle cramps – legs.
• Dizziness, confusion.
• Weak, rapid heart rate.
• Lack of coordination & judgment.
35. FLUID REQUIREMENT
Before run
• Drink at least 2 cups fluid 1-2 hours before run
• In the 10-15 minutes before your run, your urine should be
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pale.
36. FLUID REQUIREMENT
During run
• Drink 3/4th – 1 cup of fluid every 15 - 20 minutes during run
• Use sports drink for event lasting more than 60 minutes
• Avoid fruit juices
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Keep hydrating to prevent dehydration
37. FLUID REQUIREMENT
Post run
• Drink at least 2-3 cups fluid
• Take sips vs. gulps
• Drink cool fluids that you enjoy like electoral, Gatorade
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• Drink until urine is pale or clear
38. GI FOODS
Moderate GI foods High GI foods
Oats Corn flakes
Brown rice White Rice
Brown rice pohe White Rice Pohe
Wheat Bread White Bread
Sweet potato White Potato
Peas Pumpkin
Yogurt Sports Drinks
Pineapple Sports Gel
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Kiwifruit Ripe banana
Pineapple Raisins
Musk melon Watermelon
Orange Honey
Sweet lime Glucose
Apple
Papaya
39. BRANDS
Liquid meal Replacements Energy bars
• Syntha 6
• Lean Body Labrada • Oh yeah
Sports Gel • Syntha 6
• GU gels
• Oats and whey bar
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Sports Drinks
• Gatorade (Optimum Nutrition)
ORS powder • Workout Bars
• Enerzal
• Nature Valley Granola
• Electral
40. CONCLUDING THOUGHT
“Running is the greatest metaphor for life,
because you get out of it what you put in it”
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41. Q&A
Talwalkars Better Value Fitness Ltd.
801 - 813, Mahalaxmi Chambers,
22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
www.talwalkars.net
SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia
Follow us on www.twitter.com/myTalwalkars
42. Thank You
Talwalkars Better Value Fitness Ltd.
801 - 813, Mahalaxmi Chambers,
22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
www.talwalkars.net
SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia
Follow us on www.twitter.com/myTalwalkars