SHANGHAI SOUTH CHINA ALL CHINA - AHKs

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COMMUNITY
Whether you are a professional athlete or a
weekend warrior, it is important to eat well
as optimal nutrition is essential for peak performance.
Nutritional misinformation can
do as much harm to the ambitious athlete as
good nutrition can help. Read on for a list of
great nutrition tips, as well as specific suggestions
for eating right.
Water, Water, Water
Water is the most essential nutrient during
exercise as dehydration leads to muscle
cramping and fatigue. The more you sweat,
the more water you need to replace the fluids
you’ve lost. Drink fluids before, during,
and after your workout. During continuous
workouts lasting more than 90 minutes, your
body will benefit from special sports drinks.
These normally contain two very important
ingredients - electrolytes and carbohydrates
- that will help fuel your body throughout
the duration of your session. The most effective
sports drinks contain 15-18g of carbohydrates
for every 8oz of fluid.
Rev Up Your Engine
Carbohydrates are your body’s main source
of energy. Complex carbohydrates are found
in bread, pasta, rice, cereals, and other grain
products. During digestion, your body
breaks carbohydrates down into glucose
before storing it in the muscles as glycogen.
During exercise, glycogen changes back into
glucose and is used for energy. For health
and peak performance, more than half of
your daily calories should come from car-
64 April - May 2010
HEALTH & SPORTS
Eat to Beat!
An Expert’s Advice on Sports Nutrition
bohydrates. For events lasting 90 minutes
or less, glycogen stored in your muscles is
enough to supply the needed energy. However,
for vigorous activities that last for more
than 90 minutes, a high-carbohydrate diet
eaten for the two to three days leading up to
the event maximises glycogen storage. Additionally,
a pre-competition meal and fluids
are needed for extra energy.
Building Bigger Muscles
It is a myth that eating lots of protein, taking
protein supplements and exercising vigorously
will turn you into a muscular person.
How much muscle you build depends upon
your genes, how hard you train, and whether
you get enough total calories. A wellbalanced,
varied diet provides more than
Special Suggestions for Runners
Spring time is running time and the mild climate
draws short and long-distance racers to the streets,
parks and outbacks. Here are some suggestions
that will help you gain more mileage before
reaching fatigue.
Preparation
Eat a normal-sized meal four hours before a run
and have a snack two to three hours later. Choose
low fat foods that are high in carbohydrates in
order to ensure easy digestion and top up carbohydrate
fuel supplies. Drink plenty of fluids leading
up to the event.
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enough protein for muscle building. Protein
supplements are unnecessary and not recommended.
Vitamins and Minerals
It is not necessary to take large doses of vitamins
and minerals as they will not help your
performance. They do not supply the body
with energy and are therefore not a substitute
for carbohydrates. If your iron level is
low, you may tire easily. The best sources
of iron are in animal products, but plant
products such as fortified cereals, beans, and
green leafy vegetables also contain some.
Calcium is essential for healthy bones. A lack
of calcium can contribute to stress fractures
and bone diseases, such as osteoporosis. The
best sources of calcium are dairy products.
Pre-run meal ideas:
• Pasta with low fat sauce + juice
• Rolls/sandwiches + fruit + yoghurt
• Baked potato with low fat topping + juice
• Pancakes with syrup and fruits
Pre-run snack ideas:
• Cereal bars
• Fruit
• Yoghurt
• Toast
• Sports drink
• Fruit buns