Dragon Sport News - Emagazine “The Independent Voice of Dragon Boat Sport” December 2017 Winter Edition FOODS YOU SHOULD TRY TO AVOID BEFORE HEAVY EXERCISE (or the wind in the willows) Generally, what to eat before a work out is important but don’t forget - what not to eat, is just as important for a really great work out. To stay fit and take care of your body, you should avoid certain foods, particularly if you're on your way to a paddling, or gym session or any other intense fitness session. Although some foods may be considered as healthy and even ideal for losing weight, they won't necessarily do your workout any favours. Whilst some paddlers may have an “iron stomach” and get away with eating some of these foods, in general most of us should avoid the following foods before exercise. 1. SALADS. We all believe that salad is the ultimate health food, but that's simply not the case if we eat our salads with more croutons and creamy dressing than vegetables. Even if your salad is healthy and veggie-packed, it could be harmful to eat before a serious exercise routine. High-fiber foods (vegetables and fruits) tend to slow down the digestion process, which eventually leads to gas and bloating during workout hours. 2. BEANS. Eating beans before heavy exercise can cause digestive problems, particularly for those on a high-vibre vegetarian diet who may feel bloated after a meal, because beans are a rich source of the indigestible carbohydrate raffinos, which can lead to an upset stomach. (1 cup of beans contains 16 grams of fibre, which is about half of the bodies daily need). 3. DAIRY PRODUCTS. Dairy products are delicious, but can make you sleepy and sluggish. Therefore, you should avoid eating or drinking dairy products two hours before a workout because they will make you feel acidic, lethargic, and you may even experience extreme boats of burping !. 4. CARBONATED DRINKS. Soft drinks, fizzy waters and beer cause the stomach to expand with gas producing discomfort, indigestion and flatulence. No one wants this trio during paddling or to sit behind someone who has !! 5. FATTY FOODS. Before you hit the water, avoid greasy fried and fatty foods. Some of them are obvious like burgers, fries and pizza or cheesecake as they have saturated fats that stay in the digestive system longer and are harder to digest. These foods can lead to bloating, cramping and diarrhea. But you also may want to avoid healthy fats such as avocados and nuts, as they contain high fibers and up your chance of suffering from gassiness. 6. PROTEIN BARS. Some protein bars contain a high concentration of calories and not enough body boosting protein. consuming a protein bar with less than 10 grams of protein, it will drop your blood sugar and you'll feel more tired while exercising. If you want to stay energetic, choose the bar with a 1:1 protein-to-sugar ratio. To stay in safe side do not eat any protein bars less than an hour before your exercise. 7. FRUIT JUICE. Fruit Juice contains carbs and fluids which are important pre-workout requirements. However, drinking a cup of juice immediately before a workout might not be a good idea. Fruit juice is high in fructose, a sugar that doesn’t digest quickly and could cause stomach cramps, especially for those with irritable bowel syndrome or fructose sensitivities. Fruit Juices like Orange or Tart Cherry are great foods for active people, as they provide essential vitamins and minerals needed for recovery but it’s best to consume them an hour or more before exercise and/or after a workout to rehydrate and refuel. gwndragonboat. “It hurts now but one day it will be …” Dragon Boating - the Mass Participation Water Sport for All Abilities and Ages” 18.
Dragon Sport News - Emagazine “The Independent Voice of Dragon Boat Sport” December 2017 Winter Edition QATAR DRAGON BOAT Sports League Dragon Boating. " More than a Sport – a Tradition " 19.
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