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Darlene Booth
R.N.H |
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.... Whether you are an elite athlete or a weekend warrior that enjoys playing a mean game of Frisbee, without a proper diet, you can not expect to reach your true athletic potential. We often place great demands on our body and give very little thought to what it needs from us to keep on going. Then we |
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ransported to the cells and used as energy. A limited amount of glucose is stored as glycogen in the muscles and liver and any excess above that is then converted and stored as fat. It is quite an efficient system. You should derive about 60 - 70% of your daily calories from carbohydrate sources.. |
get injured, sick or lose ground in our training programs and blame it on everything but our own lack of self care.
. .... Our body is an incredible system and designed for more than sitting and sleeping. But we have to respect that there is a balance that needs to be maintained for it to live up to everything we expect of it. We can always look for quick fixes and will often resort to caffeine or other stimulants to squeak an extra mile out of our already depleted systems, but that is counterproductive. Over the long term it will lead to a gradual erosion of our overall health and stamina. Many look to the booming sport supplement industry to find that edge. What we need to understand is that the basis of building a strong |
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. .... While the body has a limited capacity to store carbohydrates it does have a rather large capacity to store fat. This is the energy reserve we tap into once the carbohydrate stores are tapped out. Many of us have enough energy in reserve to run more than one marathon! Still we need to consume some fat on a daily basis and depending on your own metabolism and needs you want to aim for at least 15 – 30% of your daily calories to come from healthy fat sources such as nuts, seeds, cold pressed oils and fish oils.
. .... Protein is perhaps the most misunderstood nutrient in the mix. Too much protein can strain the body and too little can drain it. It is absolutely an essential nutrient for performance but not in the same way as |
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oundation on which to perform lies solely in our nutritional habits and the supplements are just that; “supplements” to an already sound dietary program. There really are no shortcuts or quick fixes.
. .... Just as your car needs a specific grade of gasoline to run at peak performance, the human body needs quality fuel. This comes mainly in the form of carbohydrates and fats. It can also use protein for fuel but protein is a building material and is needed for maintenance and repair of muscles and tissues. Not so efficient for energy production and not exactly something we want to squander away.
. .... Sugars and starches are carbohydrate sources and are found in many natural foods such as fruits, vegetables, grains and legumes. They are sorted into two categories. Starches are known as complex carbohydrates and sugars are simple carbohydrates. It is best to derive most of our carbohydrates from natural food sources such as whole grains, dried beans, veggies, and fruit. These wholesome foods contain the essential nutrients needed to aid the body in metabolizing them. Carbohydrates are converted nto glucose that is |
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carbohydrates and fats. It is not a primary fuel source so while it is necessary to eat an optimal amount of protein for your particular body type and activity, needs will not increase in direct relationship to your energy output. Remember if you are building something like muscle, you will need to have the materials to do so. 12 – 30% of your diet should be in the form of quality protein found in meats, dairy, eggs, poultry, beans, nuts, fish and other foods.
.... So now that we are eating well, the last and perhaps most important nutrient of all is of course water. Among other things, adequate hydration is necessary to deliver oxygen, move waste, keep the joints lubricated and regulate our body temperature. Drink your 6 – 8 cups of water throughout the day and sip small amounts during increased activity.
.... A downhill skier competing at an Olympic level is going to have different needs than someone that enjoys just being active and staying fit. The key is understanding the basics and using them as a foundation on which to build.
.... Blessings and Good Health to You! |
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