http://www.arabnews.com/?page=9§ion=0&article=65435&d=15&m=6&y=2005
Wednesday, 15, June, 2005 (08, Jumada al-Ula, 1426)
Watch Your Diet for Best Athletic Results
Mariam Alireza, Arab News
Optimum nutrition is not only required for maintaining health
and fending off disease and dysfunction, but also for enhancing immunity,
endurance, strength and physical and mental fitness and performance. Athletes
and sport lovers seem to understand the importance of a healthy nutritional
program and adequate supplements to increase their performance and so they pay
considerable attention to their diet. It is found that athletes who follow a
highly nutritious program and watch their diet achieve the best athletic
results, increase endurance and muscle power and decrease their recovery time
in case of injury, accident, or infectious disease.
So how does that happen? It is a matter of choice and quality
of food rather than its quantity. The most efficient fuel for athletic use to
maximize physical performance and endurance is complex carbohydrates.
Carbohydrates, and not simple sugar or fat, provide the best and long-lasting
energy for both "aerobic" (walking, running, jogging, swimming) and "anaerobic"
(muscle-building) exercises. Why are carbohydrates a superior fuel for
athletes? Well, carbohydrates are deposited in muscles and liver as glycogen
for short-term storage to last for extended periods of exercise, because they
are slow-releasing energy. Hence, to increase glycogen supply in the body, high
performance athletes eat complex carbohydrates such as whole rice and grains
(pasta), legumes and fruit. On the other hand with a sedentary lifestyle, a
rich-carbohydrate diet may cause muscles to become insulin insensitive. Excess
carbohydrates turn into body fat; the liver, at this point, starts producing
harmful blood fats, increasing blood cholesterol.
Protein is necessary for athletes, but it should not exceed
the recommended 15 percent of calorie intake, unless it is needed for muscle
building, which demands a slight increase of protein in the form of fish,
chicken, meat, eggs, nuts or seeds. To increase muscle bulk, the body also
requires vitamins and minerals like vitamin B6 and zinc to efficiently process
protein in food.
Fat, as mentioned earlier, is not the most effective
energy-producing food, but some essential fatty acids are paramount for
athletes to improve their performance. Such essential fats as omega-3-and-6
oils in nuts, seeds, their oils and fish oils help carry oxygen to the muscles
and the whole body and maintain the healthy condition of red blood cells to
become effective oxygen carriers. Thus, essential oils are important components
of athletes' nutrition for the enhancement of performance. These healthy fats
also foster a strong immune system to counteract exhaustive exercising and
stress as well as speed up the body's metabolic rate.
Water is generally overlooked as a nutrient distributor. It
is the vehicle that carries all the nutrients to every organ and all parts of
the body. The brain needs water for neurotransmitters to produce hydroelectric
and magnetic energy in cells. Enzymes require a water-medium to perform in the
digestive tract. Toxins are eliminated through water and perspiration. Muscles
contain as much as 70 percent of water. A slight drop in this amount of water
can result in a significant loss of power or speed for a sports person.
Athletes' thirst is usually not so pronounced, resulting in the possibility of
dehydration, raised body temperature, muscle spasms, loss of invaluable
electrolytes and energy, and lowered endurance and performance. It is important
to remember to drink ahead of an event as heat and sweating dehydrate the body.
With the consumption of whole carbohydrates, the body automatically stores
water and glycogen for better performance.
Athletes are known to expend high-powered energy, which
consumes more nutrients than sedentary or even moderately active individuals.
Raising supplemental levels of vitamins, minerals and semi-essential nutrients
like co-enzyme Q can significantly enhance athletic performance. Runners and
cyclists should increase their antioxidant supplements of vitamin A and C to
promote endurance. These nutrients enhance the body's use of oxygen and
eliminate toxic leftover from energy expenditure.
Athletes have to remember a few simple points. Your meals
before a sports event should be rich in complex carbohydrates such as whole
grains, cereals, fruit, vegetables and legumes. Keep away from glycemic foods
such as refined carbohydrates (white bread) and simple sugars, processed
cereals (cornflakes, rice crispies), baked potatoes, honey and chocolate bars
because they cause rapid rises in blood sugar and a rush of insulin to lower
it, leaving the body energy depleted. A balanced high-performance diet should
produce the desired energy results.
. Eat protein with your carbohydrate dishes to slow down the
release of sugar in the blood and make it last a longer period. Mix whole
grains or rice with meat, fish, or legumes; fruit with nuts; and cereals with
nuts and seeds. However, do not load on protein or fat; they are not the most
efficient fuel for athletes.
. Drink lots of water before an event and keep your flask of
water close by to remind you to drink during the sports event.
. Avoid fatty, fast, refined and processed foods. Stimulants
such as alcohol, coffee, tea, chocolate, sugars and cola drinks decrease energy
and nutrient uptake of athletes, interfering with their performance.
. Take a supplement for athletes. It should include vitamins,
minerals, antioxidants and essential oils as well as co-enzyme Q10.
Exercising and sports are important factors of a wholesome
lifestyle, but they consume a great amount of energy, nutrients and water that
should be continually replaced.
(Mariam Alireza is a holistic science specialist. Send
comments to [EMAIL PROTECTED] )
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