Thursday, July 2, 2009
Question 2 :Wellbeing and Health
“To eat is a necessity, but to eat intelligently is an art.”
This is some parts of a nutrition guide for most atheletes.Although it is important to excercise,
it is equally important to eat right too..
=Energy[calories]
We get energy from 4 components>carbohydrate,fat,pretein,alcohol.
Energy is thn used to fuel your muscles.
=Carbohydrates
It is needed to function your brain,nervous system and heart.Carbohydrats in food is converted to glycogen and stored in your muscles.
=Pretein
It is needed for growth ,repair of cells and formation.
“To eat is a necessity, but to eat intelligently is an art.”
This is some parts of a nutrition guide for most atheletes.Although it is important to excercise,
it is equally important to eat right too..
=Energy[calories]
We get energy from 4 components>carbohydrate,fat,pretein,alcohol.
Energy is thn used to fuel your muscles.
=Carbohydrates
It is needed to function your brain,nervous system and heart.Carbohydrats in food is converted to glycogen and stored in your muscles.
=Pretein
It is needed for growth ,repair of cells and formation.
Training Diet.
Using the food pyramid
*It may be a little blur.
From the highest point to the bottom.
-Fats,oil,sweets is to be eaten in small amount
-Meat and alternatives to be eaten 2-4 portions a day
-Milk,yougurt and cheese to be eaten 2-4 portions a day
-Grains and potatoes to be eaten 4-6 time a day
-Vegetables and fruits to be eaten 2-4 portions a day
Before training.
Athletes have to eat before training is to stabilise their blood sugar levels during excercise.
But if they dont eat, they'll feel weaker and lethargic.
If they plan to work out for a long time, more amount of food is needed.If not, just go accordingly to their weight.But they dont eat that much or they'll feel uncomfortable.
They do not eat just before your workout because the food cannot be digested yet, yet eat about 2-4 hours before workout.
Sometimes, athletes eat a few sweets before workout to raise thir sugar level.
These are a few examples of a athletes' meal:
-macaroni cheese with salad
-Fish pie
-Noodles with stir-fried prawns
-Sandwich filled with chicken or fish
These are another few pre-workout snacks:
-about 2 slices of fruits
-300ml of smoothie
-about 2 yougurts pots
Athletes also drink before training to prevent dehydration during excercises.
During Training
It is good for athletes to sweat to remove the heat.So they usually would bring a big bottle to drink during excercising.
After Training
After training, athletes need to drink water to replaced the loss of fluids.
These are some refuelling energy snacks:
-couples of pieces of fruits with a glass of milk
-A milkshake/yougurt drink
-Handful of dried nuts
-A sports bad
-Bowl of porridge
These are some refuelling energy meals:
-Pasta with tomato sauce and salad
-Mash potato with grilled salmon and salad
-Bean and vegetable in hotpot
-Lasagne with salad
EXCERCISES
The althletes usually would visit the gym 3 times a day to workout,swimming and jogging.
This is one example of a exercise:
Side Plank Excercise to increase hip strength and stability
.Begin by laying on your side on the floor
.Position your elbow on the floor just under your shoulder.
.Lift up on that elbow and keep your body stiff from head to toe.
.Hold this position for a count of 10 and lower your hip to the floor.
.Rest and repeat three times.
.Switch sides and repeat the exercise on the other hip.
.You can increase the effect of this exercise by lifting the top leg up toward the ceiling. Repeat the leg lift 10 times slowly and return to the start position
.Position your elbow on the floor just under your shoulder.
.Lift up on that elbow and keep your body stiff from head to toe.
.Hold this position for a count of 10 and lower your hip to the floor.
.Rest and repeat three times.
.Switch sides and repeat the exercise on the other hip.
.You can increase the effect of this exercise by lifting the top leg up toward the ceiling. Repeat the leg lift 10 times slowly and return to the start position
They can spend around 3-4 hours in the gym at one time. Usually, every athlete will have a personal trainer to guide them and help them.
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♥ Xoxo Loves
