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Nutrition & Diet

Nutrition & DietWomen Fitness

Why Not to Eat White Bread

Why Not to Eat White Bread

White bread fails to offer the whole grain goodness found in whole – wheat, rye, or other whole-grain breads. But white bread is neither poison nor a bad food. It can be part of an overall whole some diet. Half of your grains should be from whole grains. So if you have oatmeal for breakfast and brown rice for dinner, your diet can accommodate a sandwich made on white bread for lunch, if desired.

The reputation of white bread as being unhealthful is partially because of its high glycemic effect. That is 200 calories of carbohydrate from white bread –if you eat just plain bread without the butter or sandwich filling that dampens the glycemic response – digest quickly and cause the blood glucose and insulin to rise higher than would the same amount of whole grain fiber – rich bread.

Remember, if you are physically fit, your muscles readily store the sugar from the digested bread as glycogen , with much less insulin than required by a sedentary person. Hence active people can better handle high –GI foods such as white bread and have less need to worry about the glycemic effect of the food.

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Nutrition & Diet

Is Energy Bar a Wonder Food??

9. Energy bar

FRUIT AND NUT CEREAL BAR, CRISPED RICE BAR, PEANUT BUTTER AND CEREAL BAR, BREAKFAST CEREAL BAR

Energy bars are far more about convenience than necessity, and they do suit the needs of many hungry people who seek a hassle free, somewhat nutritious snack. Energy bars awaits at energy convenience store, each boasting its ability to enhance performance so, one can spend a fortune on these pre-wrapped bundles of energy, thinking they offer magic ingredients. Their advantages: they’re portable and they tend to have a good balance of fast- and slow-release carbohydrate, a bit of protein for recovery, and low levels of fat.

There’s a huge range of energy bars available, though the carbohydrates in different bars tend to come from similar sources: rice, oats and, in a few products, maltodextrin for complex carbs, and dried fruit or fructose and glucose syrup for simple carbs. Energy bars has also promote pre-exercise eating. Fueling before exercising is a great way to boost stamina and endurance. The energy bar industry has done an excellent job of educating us that pre-exercise eating is important for optimizing performance. The associated energy boost likely does not result from magic ingredients (chromium, amino acids) but from eating 200 to 300 calories. These calories clearly fuel you better than the zero calories in no snack. Note that calories from bananas and low – fat granola bars are also effective pre-exercise energizers.

A Few Good Rules: If your choice is between a high fat, high salt typical fast food meal and an energy bar, you’re better off nutritionally choosing the bar. But they don’t contain the nutritional health benefits of a well chosen, varied diet of fresh fruits and vegetables, very lean sources of protein, nutrient dense carbohydrates and good sources of fats. So, if you choose these as part of your diet, keep them in perspective, and make them healthier by adding some raw veggies, a piece of real fruit, and some whole grains or beans if you expect to make a meal out of these bars. As a snack or pre-workout source of energy, they are pretty much o.k. as is, with the proper amount of water you need for exercise.

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Nutrition & Diet

Best Pre-Workout Drinks

MPORTANT PRE-WORKOUT DRINKS_ bodybuilding

Most athlete, players & bodybuilders have a general complaint that they get nauseated or feel like that they ran out of energy while working out in the morning.
If eating a real meal 1- 1/2 hours before your workout is not feasible than drinking a pre-workout shake. It should deliver optimum calories which will keep you going longer and energetic with your regime.

Pre workout supplements are nutritionally balanced powders that contain protein, carbs, fats and even some fiber which are an array of vitamins and minerals in a balanced ratio. In short they are a complete package.
They get digested quickly, which make them ideal drink for pre workout. In pre-workout shakes, the carb source should be dextrose, maltodextrin or waxy maize. These are fast digesting carbohydrates. Fructose is not an ideal workout nutrition.

The protein source should be a fast digesting, preferably whey protein concentrate or isolate. Pre workout shakes should be enriched with prebiotic which improves gut function along with Omega 3 fatty acid & MUFA which help in reducing inflammation due to injuries and are also ergogenic (help to boost performance).

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Nutrition & Diet

Best Morning Workout Fuels

fuel before morning workout

“Don’t lift empty because you won’t go very far”

Skipping breakfast is a common practice among people who exercise early in the morning. Researches has shown that to ensure adequate workout intensity, it is optimal to eat a balance diet containing not only protein but a meal that contain all vital nutrients in correct ratio and proportion 45 minute before a workout in a predigested form.

There is a well known saying that “don’t lift empty’. If you roll out of bed and eat nothing before you go for a run, you may be running on fumes. You will probably perform better if you eat something before you exercise. During the night, you can deplete your liver glycogen, the source of carbohydrate that maintains normal blood sugar levels. When you start a workout with low blood sugar, you fatigue earlier than you would have if you had eaten something.

morning workout running

How much you should eat varies from person to person, ranging from a few crackers to a slice of bread, a glass of juice, a bowl of cereal, or a whole breakfast.

Most people get good results from 0.5 gram of carbohydrate (2 calories) per kg of body weight one hour before moderately hard exercise. For a 68kg person, this is 34 (200 calories)of carbohydrate –the equivalent of a small bowl of cereal or a banana. Defining the best amount of pre-exercise food is difficult because tolerances vary greatly from person to person.

Some athletes get up two hours early just to eat and then go back to bed and allow time for the food settle. Others have a few bites of a biscuits, a banana, or some other easy to digest food as they dash out the door Then there are those who habitually run on empty. If that’s you, an abstainer, here is a noteworthy study that might convince you to experiment with eating at least 100 calories of a morning snack before you work out.

morning workout

Researchers asked a group of athletes to bike moderately hard for as long as they could. When they ate breakfast (400 calories of carbohydrate), they biked for 136 minutes, as compared with 109 minutes after only drinking water (Schubert et al. 1999). Clearly, these athletes and other sports players were able to train better with some fuel in them.

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Nutrition & Diet

Is Chocolate a Healthy Food???

S CHOCOLATE A HEALTH FOOD- Weight Gain _ Women Fitness

Chocolate is one “food” that gets a bad rap at times due to its high fat and sugar content. But contrary to this belief, chocolate isn’t as bad as it was once believed.
The fact behind this is that chocolate is made from cocoa, a plant nutrient rich in health –protective compounds called flavonoids. Flavonoids in addition to its antioxidants properties also help in relaxing and dilating blood vessels, reduce blood pressure, prevent clot formation and increase blood flow to the brain and heart.

chocolate- healthy or not?

Besides dark chocolates , green and black tea contain the richest amount of flavonoids; followed by black grapes, milk chocolate, red wine, apples, strawberries, raisins and onions in decreasing order. Regarding the chocolate, its beneficial effects depend both on the cocoa content and how the cocoa is processed.

Since natural cocoa is very bitter, pungent and unpalatable, it requires a lot of processing before it could be actually consumed. And moreover, a lot added sugar is added to transform it into a delicious candy bar. Tagging this sugar loaded cocoa a “health food” is far beyond imagination. But still if you are intended to eat chocolate, your choice should be dark chocolate (contain more flavonoids) rather than milk chocolate because of the associated heart –health benefits.

chocolate-1

But the amount which would reap the health benefit is still uncertain. And also, chocolate is not the perfect diet in terms of its energy, carbohydrates, protein, vitamins and minerals content to meet the need for sports activity. Since chocolate are loaded with sugar, it plays an important role in post recovery.
But this benefit is curtailed due its high fat content. Because it’s the carbohydrates that you need to replace and not fat to meet recover lost energy. So as a rule of convince eating chocolate is recommended as a treat – may be once or twice a week due to its high fat and sugar content.

chocolate

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Nutrition & Diet

Homemade Sports Drink- A 2 Minute Recipe

5. HOMEMADE SPORTS DRINK- all sports _ Bodybuilding

 

The nutrition profile of commercial sports drink is 50 to 70 calories per 250 ml, with about 110 milligrams of sodium. Below is a simple recipe that offers this profile, but at a much lower cost than the expensive brands. You can make it without the lemon juice, but the flavor will be weaker.

You can be creative when making your own sports drink. You can dilute many combinations of juices (such as cranberry and lemonade) to 50 calories per 250 ml and then add a pinch of salt. More precisely, add ¼ tea spoon salt per litre of liquid .Some people use flavouring such as sugar free lemonade to enhance the flavour yet leave the calories in the 50 to 70 per 250 ml range. The trick is to always test the recipe during training, not during an important event . You want to be sure it tastes good when you are hot and sweet and settles well when you‘re working hard.

 

  • ¼ cup (50 g) suga
  • ¼ tea spoon salt
  • ¼ cup (60 ml) hot water
  • ¼ cup (60 ml) orange juice not (concentrate) plus 2 table spoon lemon juice
  • 3 ½ cups (840 ml) cold water

 

  1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
  2. Add the juice and the remaining water, chill.
  3. Quench that thirst!

 

Yield: 1 liter

NUTRITION INFORMATION

200 total calories; 50 calories per 250 ml; 12 g carbohydrate; 110 mg sodium

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Nutrition & Diet

5 Must Have for a Muscle Toning Diet

man with abs

The term “muscle tone” refers to muscles that are visually evident and have an appearance that looks appealing. In spite of hard workouts, you will not attain good muscle tone if you have a thick layer of fat on your muscles.

A healthy diet is, therefore, utmost important to gain muscle and strength with a minimal amount of fat. Your diet should consist of lots of fruits and vegetables to ensure enough micro nutrient and fiber intake, “complex” carbs, lean proteins, healthy fat and plenty of water.

Here are the 5 must have for a Muscle Toning Diet

1) Healthy Carbohydrates

Carbohydrates foods are also known as energy giving food and have a protein sparing effect. For the protein to be used for muscle building the body should get sufficient fuel from carbohydrates to perform long lasting workouts.
The amount of carbohydrate should not exceed the requirement because in that case excess of carbs will be stored as fat.
Insufficient carbs intake will lead to muscle fatigue and will also deplete muscle protein. Ideally, one should get around 45 to 60% of your calories from complex and fiber-rich carbohydrates. Good food choices will include: wheat or oats porridge, bagel, whole grain products.

2) Lean Protein and Dairy

For muscle maintenance and enlargement, intake of protein should be adequate. Any extra protein other than the requirement will manifest itself as fat rather than as muscle mass.
Preferably 20-30% of calories should come from proteins. Wise protein choices include lean cuts of meat (chicken, turkey and fish are good), egg whites, whey protein shakes, tofu, low-fat cheese, sprouts, beans, and nuts.

3) Don’t Forget Fruits and Veggies

pomegranate-and-fruits

Fruits and vegetables may not tone muscles particularly, but will provide with all vital vitamins and nutrients for your body to function optimally. Furthermore, these healthy foods will also fulfill your appetite quite wisely. Examples include pineapple. Dried apricots, dates, beets, carrots, peas, etc.

4) Healthy Fats

Fats are the high concentrated form of energy, 1 gram of fat provided 9 kcal as a contrast to proteins and carbohydrates (1 gram provided 4 kcal), so if athletes restrict fat completely in their diet than in that case much higher intake of carbs and protein would be needed to meet the energy requirement.

man-with-muscles
This high intake of carbs and protein would be difficult to attain due limitation in meal timings. Thus, a small quantity of fat goes a long way towards calorie delivery. However, 20 to 25% (of total calories) of fat is recommended to be taken daily to ensure adequate energy intake along with intake of essential fat-soluble vitamins (A, D, E, K).
Besides this, fats have an important role in reducing the severity of exercise-induced Bronchoconstriction and also enhance aerobic metabolic processes by burning fat and proportionately reducing carbs reliance and thereby increasing endurance. Examples: peanut, walnut, almond, olive, flax seed oils.

5) Hydrate

guy-drinking-water-in-beach

Your body is made up of almost 70% water. Water is essential to keep the muscle well hydrated so that they work optimally. Water also help to disseminate the heat which is generated during intense exercises and will also contribute to minimizing muscle cramping.
It also plays a role in transport nutrients throughout your body and removing toxins from your body.

Read More about water: Drinking water helps weight loss

Now you are aware of what you should have in your diet to tone your muscles. Try this out and share your experience in the comment below.

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