The Unicus Fitness Nutritional Manual that helps people decide which foods they want to eat. We teach our basic concept on nutrition while showing what is Carbs, Fats, and Proteins that can be eaten and what portion size you can choose from them.
The Unicus Fitness Nutritional Manual that helps people decide which foods they want to eat. We teach our basic concept on nutrition while showing what is Carbs, Fats, and Proteins that can be eaten and what portion size you can choose from them.
The PowerPoint slides used in the Windsor Islamic Association's event Fit and Fasting: A Guide to Maintaining a Nutritious Lifestyle this Ramadan held on July 19, 2012.
Complete physio - Simple sports nutrition for the everyday runnerComplete Physio
Rick Miller Clinical and Sports Dietitian looks at Simple sports nutrition for the everyday runner
Eating well so I can run better
Hydration for maximum performance
Training versus competing, what should I eat?
Carb loading: the when, the why and the how
Lose weight fast and help accelerate the metabolismBungbiM
Many people say they want to lose weight, but few take steps to improve their metabolism. Metabolism is the process by which you convert food into energy for your body.[1] You have probably heard people say they have a "slow metabolism" or a "fast metabolism." This is usually their explanation for why they can either gain weight easily or eat whatever they want without gaining weight. While the rate at which your metabolism runs is based on genetics, there are some ways you can speed up your metabolism by gaining muscle mass. The more muscle mass you have, the more calories you will burn.[2] Be sure to improve your diet, exercise, and change your lifestyle in order to lose weight.
This is a great way to start and track a sustainable diet. The foods are listed for you, all you have to do is select weight loss or maintain and follow the easy to read chart!
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The PowerPoint slides used in the Windsor Islamic Association's event Fit and Fasting: A Guide to Maintaining a Nutritious Lifestyle this Ramadan held on July 19, 2012.
Complete physio - Simple sports nutrition for the everyday runnerComplete Physio
Rick Miller Clinical and Sports Dietitian looks at Simple sports nutrition for the everyday runner
Eating well so I can run better
Hydration for maximum performance
Training versus competing, what should I eat?
Carb loading: the when, the why and the how
Lose weight fast and help accelerate the metabolismBungbiM
Many people say they want to lose weight, but few take steps to improve their metabolism. Metabolism is the process by which you convert food into energy for your body.[1] You have probably heard people say they have a "slow metabolism" or a "fast metabolism." This is usually their explanation for why they can either gain weight easily or eat whatever they want without gaining weight. While the rate at which your metabolism runs is based on genetics, there are some ways you can speed up your metabolism by gaining muscle mass. The more muscle mass you have, the more calories you will burn.[2] Be sure to improve your diet, exercise, and change your lifestyle in order to lose weight.
This is a great way to start and track a sustainable diet. The foods are listed for you, all you have to do is select weight loss or maintain and follow the easy to read chart!
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Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
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Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
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Vincenzo Montella has announced a preliminary 35-man squad for Turkey ahead of the UEFA Euro 2024, which includes three Serie A players, Hakan Calhanoglu, Kenan Yildiz, and Zeki Celik
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Mats André Zuccarello Aasen, commonly known as Mats Zuccarello, was born on September 1, 1987, in
Oslo, Norway. He grew up in the bustling neighborhood of Løren, where his passion for ice hockey began
at a young age. His mother, Anita Zuccarello, is of Italian descent, and his father, Glenn Aasen, is
Norwegian. This multicultural background played a significant role in shaping his identity and versatility
on and off the ice.
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Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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2. MAKING WELL-INFORMED FOOD CHOICES
What is Nutrition and Nutrient?
Nutrition: is the science of food, beverages, and their components or it is the science that deals with
foods and their effects on health.
Nutrient: a substance that provides nourishment or ingredient of food.
• It is a substance in food that is necessary to provide energy or to help the body grow, e.g. protein,
fat or vitamin
• It can be further classified based on the amount needed in the body.
A. Macronutrients are the nutrients the body needs in larger amounts or a substance that an
organism needs in large amounts for normal growth and development.
B. Micronutrients are also important nutrients, but ones the body needs in smaller amounts or it
is a substance that an organism needs for normal growth and development, but only in very small
quantities, e.g. a vitamin or mineral.
3. 3.1.1 Macronutrients
• 1. Carbohydrates: means "hydrated carbon," or
“carbon with water”.
• It can be made up from carbon, hydrogen, and oxygen.
• Sucrose (table sugar) is an example of a commonly
consumed carbohydrate.
• Some dietary examples of carbohydrates are whole-
wheat bread, oatmeal, rice, sugary snacks/drinks, and
pasta.
Cont..
4. 2. Proteins: are comprised of carbon, hydrogen, and oxygen, but
they also contain nitrogen.
• Several dietary sources of proteins include nuts,
beans/legumes, egg whites and meat.
3. Lipids: consist of fatty acids, triglycerides, phospholipids, and
cholesterol.
• It composed from carbon, hydrogen, and oxygen.
• Some dietary sources of lipids include oils, butter, and egg
yolks.
4. Water: is made up of hydrogen and oxygen and is the only
macronutrient that provides no energy.
Cont…
5. 3.1.2 Micronutrients
1. Vitamins: are essential compounds for normal physiologic processes in
the body.
Are not synthesized in the body but are found in most foods, essential for
good health
2. Minerals: are elements that are essential for normal physiologic
processes in the body.
It occurs naturally and is an essential part of the human diet.
Cont..
6. Nutrients Energy(kcal/G)
Carbohydrate 4
Protein 4
Lipids 9
Water 0
Vitamins 0
Minerals 0
Amount of calories obtained from nutrients
Food energy is measured in kilocalories (kcals).
A kilocalorie is the amount of energy needed to raise 1 kilogram of water 1
degree Celsius.
The number of kilocalories per gram for each nutrient is shown below:
3.1.3 Calories (Food Energy)
7. It is possible to estimate the number of calories you
need daily from your body weight (BW) and your level
of daily physical activity:
Step 1: Estimate your Basal Metabolic Rate (BMR)
• As a rule, BMR uses 22 calories for every kg of a
woman’s body weight and 24 calories per kg of a man’s
body weight.
Women: BMR = weight in kg x 22
Men: BMR = weight in kg x 24
cont…
8. Step 2: Work out your Physical Activity Level (PAL)
This is the ratio of your overall daily energy expenditure to your
BMR; a rough measure of your lifestyle activity.
• Mostly inactive or sedentary (mainly sitting): 1.2
• Fairly active (include walking and exercise 1–2 x week): 1.3
• Moderately active (exercise 2–3 x weekly): 1.4
• Active (exercise hard more than 3 x weekly): 1.5
• Very active (exercise hard daily): 1.7
Cont…
9. Step 3: Multiply your BMR by your PAL to work out your Daily Calorie Needs
• Daily calorie needs = BMR x PAL
• Your BMR is the number of calories you burn at rest (to keep your heart
beating, your lungs breathing, to maintain your body temperature, etc).
• It accounts for 60–75% of the calories you burn daily.
• Physical activity includes all activities from doing the housework to
walking and working out in the gym.
• The number of calories you burn in any activity depends on your weight,
the type of activity and the duration of that activity.
Cont…
10. Nutrition and Physical Performance
There is universal scientific agreement that diet affects
performance
A well-planned eating strategy will help you:
To support any training program, whether you are training for
fitness or for competition;
To promote efficient recovery between workouts;
To reduce the risk of illness or overtraining, and
To help you to achieve your best performance.
Cont.
11. 3.2.1 Nutrition Before Training Exercise
• Get your pre-exercise nutrition right and you’ll have plenty of energy to train hard
and perform at your best.
• Eating the right amount and type of carbohydrate as well as timing your pre-
exercise meal correctly will help avoid common problems such as fatigue, dizziness
and fainting etc.
Why eat before training?
• To stabilize your blood sugar levels during exercise.
• It staves off hunger and the risk of problems i.e. low blood sugar levels
• For most regular exercisers, a daily diet providing carbohydrates of around 280–
350 g for a 70 kg person.
Cont…
12. Should you train on empty?
• It is definitely not advisable to train on an empty stomach, especially if
you want to improve strength, endurance or performance.
How much to eat before training
• The exact amount you should eat depends on your body weight and
how hard and long you plan to exercise.
• If you plan to workout for less than 2 hours, aim to eat around 1 g
carbohydrate per kg of body weight.
• For longer workouts or endurance events eat around 2 g carbohydrate
per kg of body weight.
Cont…
13. Why drink before training?
• It is important to ensure that you are properly
hydrated before training to minimize the risk of
dehydration during exercise.
Cont…
14. How much to drink before training?
• The American College of Sports Medicine Drink
recommends drinking 2–4 glasses of water (400–600
ml) during the 2–3 hours before you workout.
• Don’t drink it all in one go – divide into several
smaller amounts and sip at regular intervals.
Cont…
15. Nutrition During Exercise
Everyone exercising for longer than 30 minutes will certainly benefit from
drinking something during exercise.
The following are general recommendations of nutrition during
exercise:
1. During intense exercise lasting >45 min a carbohydrate drink should be
ingested. This may improve performance by reducing/delaying fatigue.
2. Consume 60 g of carbohydrate per hour of exercise.
3. During exercise of < 45 min duration there appears to be little need to
consume carbohydrate.
Cont…
16. • The quicker you can begin refueling after exercise, the quicker your body will recover.
• Any workout depletes your stores of glycogen – the readily available fuel stored in
your muscles.
• Aim is to rebuild these fuel stores and repair damaged muscle fibers as soon as
possible.
How much to drink?
• Start drinking before you even get showered.
• Try to drink around 500 ml over the first 30 minutes, then keep sipping until you are
passing clear urine.
Nutrition after Exercise
17. What to drink?
• If you have exercised for less than an hour, plain water is a
good choice followed by a carbohydrate-rich snack within 2
hours.
• For longer or particularly intense workouts, a drink
containing carbohydrate (sugar may further speed your
recovery.
• Try fruit juice diluted with an equal volume of water.
Cont…
18. When to eat or drink?
• Whether you are hungry or not, the quicker you consume food
or drink after a workout, the quicker your body will recover.
• Carbohydrate is converted into glycogen one and a half times
faster than normal during this post-exercise period.
• If you work out daily, so have a carbohydrate-rich drink or
snack as soon as possible after your workout – ideally within
30 minutes and no later than 2 hours.
Cont…
19. • Use the Fitness Food Pyramid to adevise your daily menu
or to check your current eating plan.
• The foods in the lower layers of the pyramid should form
the main part of your diet while those at the top should be
eaten in smaller quantities.
• Include foods from each group in the pyramid each day.
• Make sure you include a variety of foods within each
group.
How to Plan your Training Diet