2, 6 If training intensely, we need extra protein (1.4-2 g/kg body weight per day, or around 100-140 g protein per day for a person weighing 70 kg). Those who follow a general fitness program have the same protein needs as the general population, which is about 0.8 g of protein per 1 kg of body weight per day. Proteinĭietary protein is important to repair muscles after exercise and to make new muscle. 5 This is because a high fat diet decreases efficiency of the muscle during exercise. However, research shows eating a low-carbohydrate high-fat diet does not benefit performance. There have been claims in the media that a low-carbohydrate high-fat diet (75–80% fat) can improve performance in athletes, by increasing the amount of fat that muscles burn and reducing how much they rely on carbohydrate. Is eating low-carbohydrate beneficial for exercise? 4, 5 A qualified sports nutritionist/dietitian can advise on a periodised plan to suit your needs including what types of food to eat and when. This can improve performance in endurance sports such as 10 km races. training in a fasted state, eating high carbohydrate for competitions). “Periodised carbohydrate intake” involves varying carbohydrate intake in relation to exercise sessions (e.g. Thus, the intake of carbohydrate should be doubled or tripled for one or two days before the high intensity exercise. 3 For a person weighing 70 kg, this translates to 700–840 g carbohydrate per day (contributing 2,800-3,350 kcal). This involves eating 10-12 g of carbohydrate per kg body weight, per day, for 1.5-2 days before the event, while also resting from training. ‘Carbohydrate loading’ is useful for athletes taking part in events lasting more than 90 mins to maximise energy stores before their event. The exact amount needed increases with the amount and the intensity of exercise. This can come from carbohydrate rich foods that are low in fibre such as white bread and non-wholegrain cereal products or fruit juices and smoothies as well as sportsdrinks. 2-3 hours intense exercise per day, 5-6 times per week), will need to consume extra energy and increase carbohydrate intake to 55-65% of total daily calories. Very active people, who perform high intensity exercise regularly (e.g. (or Sports drinks (500 ml): see fluid section for more details).3 servings (3 x 80 g) of high-carb vegetables like lentils, peas, sweetcorn, carrots.
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