The Nutritionist: Food, Nutrition, and Optimal Health (Nutrition, Exercise, Sports, and Health)
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Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. According to the Mayo Clinic , about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise. Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.
They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels.
Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best. Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout.
Adults need to eat about 0. Exercisers and older adults may need even more. For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat. Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer.
Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat. From Wikipedia, the free encyclopedia.
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No cleanup reason has been specified. Please help improve this article if you can. S National Library of Medicine. National Library of Medicine, 24 June Elsevier Science Inc. Retrieved The Journal of Nutrition.
American Society for Nutritional Sciences. Ratamess, Mattan W. Hoffman, Christopher P. Tranchina, and Avery D. Journal of the International Society of Sports Nutrition. BioMed Central Ltd.
Rodriguez; Nancy M. DiMarco; Susie Langley 1 March Journal of Clinical Gastroenterology. What Causes Electrolyte Imbalance? MediLexicon International, 24 May Harbert, MD. Fitness Magazine. Eat and Run. London: Bloomsbury.
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Iron The lack of iron in the diet of endurance runners often leads to anemia. So if a client complains of poor performance, dietitians should consider assessing their diet to determine adequate iron intake. So she started trying to lose weight that she didn't have to lose. And the problem was she was running slowly not because she was heavy but because she was anemic.
Plant foods that are good sources of iron include spinach, Swiss chard, black beans, navy beans, iron-fortified cereals, broccoli, and potatoes. If a client is iron deficient, supplementing with iron may be necessary, Clark says.
Sodium Sodium is the primary electrolyte that's lost in sweat during endurance exercise, so the nutrition goal is to prevent hyponatremia, a condition that occurs when sodium levels in the blood are abnormally low. It can result from not replacing substantial sodium lost in sweat during or after a run, or overhydrating before, during, or after exercise. Overhydrating causes the sodium in the body to become diluted. So the longer a person runs and sweats, the higher the risk of developing hyponatremia.
Slower runners and new runners are at a greater risk of hyponatremia. Clark says if a client is running for more than four hours, sodium intake needs to be part of the conversation.
Nutrition for Athletic Performance
Hyponatremia may become a risk when endurance runners overhydrate with either water or sports drinks because the amount of sodium in a sports drink isn't enough to replace what's lost. The shorter marathoners don't need to worry about it because they won't have the time to overhydrate. The amount of sodium lost in sweat depends on many factors, but averages 1 g per liter of sweat. Other micronutrients of concern in athletes are calcium, zinc, magnesium, vitamin D, B vitamins, and the antioxidants vitamin C, vitamin E, beta-carotene, and selenium.
The RD's Role Dietitians have many roles and responsibilities when working with endurance runners and other athletes. Primarily, RDs educate and guide while working in tandem with clients to develop personalized nutrition and hydration strategies. Ultimately, dietitians will impart to clients what's perhaps most important, according to Dorfman. And that's, "Enjoy the run! But is it any more effective than other common proteins found in many products marketed to athletes?