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TOP 6 GOLDEN NUTRITION RULES FOR ENDURANCE IN ATHLETES

healthy eating and sports nutrition
healthy eating and sports nutrition
healthy eating and sports nutrition

Unlock peak performance with these 6 golden nutrition rules tailored for endurance in athletes. Fuel your body right and go the extra mile. Read on!

It has been noticed that many athletes ignore right nutrition but give more weightage to exercise and result is: they end up hitting the wall.

Nutrition for endurance athletes is one of the most important sides of preparation to hit the mark. If you are not eating right, you will be able to see clear consequences on and off the field.

Top 6 golden nutrition rules, which every athlete should follow to gain endurance:

1. Eat Right


For endurance events like Marathon, avoid junk food, simple sugars and eat carbohydrate rich diet. Carbohydrates are converted into glycogen and stored in your muscles and liver.

At very high intensity events like marathon, carbohydrates become the sole energy provider, fueling the powerful contractions of fast twitch muscle fibers.

As part of your daily diet you need to include good amount of Carbohydrates (45-65%), Protein (10-35%) and Fat (20-35%) to hit the mark.
 

2. Eating in Right Proportion:


The diet of a runner should be optimal both in quality and quantity of food in order to replenish the energy reserves and to avoid fatigue and inadequate nutrition.

It is important that you keep track of what and how much you eat to gain the maximum benefits for your run.

If your calorie requirement is 3000 KCAL, it doesn’t mean that you should consume most of the calories in 2-3 meals only.

Make sure that you are taking 6-7 meals (3 major + 3-4 small) a day by distributing required calories wisely. You can use our free calorie counter to count how many calories you are taking per day.

3. Timing Matters:


Along with eating in right proportion it is also important to understand that what time you should eat your meals. Definitely its not a good idea to skip the breakfast and have heavy lunch.

All meals (major + small) are equally important. Also, make sure that correct meal is taken per/during/post workout. For example, post workout, it should be recovery meal.
 

4. Stay Hydrated:

Dehydration and Over hydration are serious concerns for athletes therefore, it is important to understand when and how much fluid is required before, during and post run.

Therefore, keep yourself hydrated by taking all precautionary measures.
 Excess is bad of everything: Whether its diet or exercise, don’t stretch/overeat more than a limit.
 

5. D’s is the Mantra:

To achieve your target follow 5D’s, doesn’t matter its your workout or diet:

  • Desire: You have to desire to do it, whatever it is.
  • Discipline: You have to have the discipline to practice as well as to follow diet
  • Dedication: Dedicate yourself to your task 100%.
  • Determination: Set small small goals and accomplish them. Don’t give up. Learn from your mistakes and move on.
  • Devotion: Work smart and give your best efforts. Success will come automatically wherever you go.

In case of any related query related to sports nutrition or weight management book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

5 White Poisons That We Consumed Unknowingly

5 WHITE POISONS
5 WHITE POISONS

We might be surprised to know that unknowingly we are consuming 5 white poisons in our daily meal.

Forget getting nutrients from these items, we end up troubling our health by consuming these food items which are not at all good for our health and increase risk of developing diseases like cancer, hypertension, bone health issues and diabetes.

1. Pasteurized Cow Milk 

The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk.

Calcium works with Vitamin D, which is vital to the growth and health of children as well as improving immune system. Considering all these facts, we should avoid consuming pasteurized cow milk.

2. White or Refined Rice

The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only.

This layer contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent.

3. Refined Sugar 

Sugar contains a lot of calories, with no essential nutrients & because of that it is considered as part of ‘empty’ calories. It can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases.

For people who are inactive, large amounts of fructose from added sugars get turned into fat in the liver. Because of the harmful effects of sugar on the function of insulin, it leads to type II diabetes.

Recommended intake

Worldwide, it is recommended that men can have 9 teaspoons of sugar per day and women can have 6 teaspoons of sugar per day.

However, considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in cookies, fruit juices etc.

4. Refined Salt

Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body increases your blood pressure.

More salt you eat, the higher your blood pressure will be. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it.

Recommended intake

Aim to consume less than 1500 mg of sodium per day and definitely it should not go beyond 2300 mg per day. 1500mg sodium is equivalent to 0.75 teaspoon of salt per day.

5. White Flour (Maida)

Known as ‘White poison’, white flour is becoming necessity for all of us but it impacts our health drastically.

Use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

Are You Deficient in Vitamin D?

Are You Deficient in Vitamin D?
Are You Deficient in Vitamin D?

A lack of vitamin D does not just affect your bones, but poses more serious problems when neglected.

As per the study 76% of Indians suffer from vitamin D deficiency, data reveals 3 out of 4 Indians suffer from vitamin D deficiency.

Because of long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency.

What is Vitamin D & Why It is Critical for Health?

Despite its name, vitamin D is not a regular vitamin. It’s actually a steroid hormone that you get primarily from either sun exposure or supplementation.

Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly.

Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses.

Why is Vitamin D So Important?

The reasoning behind this concern is that vitamin D is made in the skin by the action of the ultraviolet rays (UV) in sunlight and this is the main source of vitamin D for most people.

During summer, the majority of the population gets enough vitamin D through sunlight on the skin and a healthy, balanced diet.

However, during winter everyone needs to rely on dietary sources of vitamin D because, the sun is low in the sky, and the atmosphere filters out nearly all the UV rays.

In fact due to current lifestyle, it is getting difficult for people to meet the ‘10 micrograms per day’ recommendation from consuming foods naturally containing vitamin D.

People should consider taking a daily supplement containing 10 micrograms of vitamin D, if required. Indeed, It’s worth remembering that too much exposure to the sun brings exposure to ultraviolet radiation, which can have some nasty effects.

Sometimes you can feel the heat from the sun on the skin but when it’s windy or cloudy people may think they’re less at risk but that’s not true. UV can still be high and if you are over-exposed, your skin can burn which is not only painful but can increase your risk of skin cancer.

Sources to Get Vitamin D

It is believed that appropriate sun exposure is the best way to optimize your vitamin D levels.

If your circumstances don’t allow you to access the sun, then you have only one option if you want to raise your vitamin D, and that is to take a vitamin D supplement.

Here too recommendations vary, and there are no hard and fast rules. 

What if You Are Vitamin D Deficient?

Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults. It helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy.

Having too little vitamin D (a deficiency) can damage the way your body absorbs calcium and phosphorus.

Also, chronic low vitamin D status has been linked to poor immunity and an increased risk of diseases such as multiple sclerosis, heart disease, some cancers, cavities, muscle weakness and bone diseases such as osteoporosis.

How to Know your Vitamin D Levels?

Vitamin D levels can be checked through blood test.

Vitamin D Guidelines

  • Aim to consume a vitamin D-rich diet all year round but especially during winter season
  • Consider supplementation during the winter months. Consult with Physician or Dietitian to understand the requirement of supplement because, over dosage is also bad.
  • Try to expose the skin on the legs and arms to regular, sensible doses (5-30 minutes a day) of sunshine between the hours 10am and 3pm without the use of sunscreen.

Some Natural sources of Vitamin D

  • Fatty fish, like tuna, mackerel, and salmon
  • Fish oil
  • Foods fortified with vitamin D, like some dairy products, orange juice, soymilk, and cereals.
  • Beef liver
  • Cheese
  • Egg yolks
  • Cow milk

Avoid too much Vitamin D

While being vitamin D deficient is a problem; too much vitamin D leads to lot of problems as well. Excess of vitamin D may cause health problems such as dehydration, vomiting, kidney damage and kidney stones.

Therefore, it is must to consume Vitamin D under supervision of healthcare professional.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz

Is Extra Virgin Olive Oil the Ideal Choice for Cooking?

Virgin Olive Oil the Ideal Choice for Cooking?
Virgin Olive Oil the Ideal Choice for Cooking?

With the new fad to eat fat free foods and remain healthy, the intent is to completely avoid fat.

However, it is to be noted that fat is essential for various normal body functions, starting from proper brain functioning to hormone formation. What needs to be avoided is the unhealthy bad fat.

Fat contains fatty acids, which are of two types-saturated and unsaturated. When heated, the polyunsaturated fatty acids (PUFA) react with the oxygen in the environment and get damaged. These are to be avoided.

The saturated fatty acids are relatively strong and do not oxidize or create damage. So, the next time you pick up oils, this is what you need to look at.

The good thing about olive oils is that it mostly contains mono saturated fatty acids (MSFA), which does not oxidize even at high temperatures (almost 180 degree Celsius).

Another study showed that with deep frying using olive oil, it takes about 25 hours to produce the same damage as other cooking oils.

How Extra Virgin Olive Oil is Produced?

Olive oil is produced by crushing olives. It can be refined or unrefined based on the amount of free oleic acid (lesser in the unrefined version).The unrefined form is the purer form, which is also known as extra-virgin olive oil. It has the aroma and flavor of olives and characteristic bitter taste.

What It Contains:

A can of 100 g of olive oil contains the following. Note the high content of monosaturated fat is present, which is highly healthy.

  1. Monounsaturated Fat: About 70%
  2. Saturated fat:About 13%
  3. Omega-6:About 10%
  4. Omega-3:About 1%
  5. Vitamin E:72% of the RDA.
  6. Vitamin K:75% of the RDA.

Some of the Health Benefits of Extra Virgin Olive Oil Are Listed Below:

  1. Anti-inflammatory: Heart disease, cancers, diabetes, Alzheimer’s are all chronic inflammatory conditions and using olive oil for prolonged periods can reduce the onset and severity of these conditions. The oleic acid acts against the C-reactive protein responsible for spreading inflammation.
  2. Antioxidants: The ingredients in olive oil including the anti-inflammatory oleocanthal and oleuropein are known for their antioxidant properties. The latter is what prevents oxidation of olive oil when heated. These have powerful health benefits and can help fight severe diseases.
  3. Cardio-friendly: There are various ways in which olive oil helps the heart, some of them being reduced inflammation, preventing blood clotting, lowering blood pressure, improving blood vessel lining, and improves LDL levels.
  4. Cancer: With its oxidative properties, it reduces the amount of free radicals in the body, thereby reducing cancer.
  5. Brain function: Olive oil also reduces cognitive functioning and reduces formation of beta amyloid which is seen in Alzheimer’s disease.

The Mediterranean diet is rich in olive oil and they have inherited these health benefits over centuries.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

Is Excessive Protein Intake Beneficial or Harmful to Your Health? – Silky Mahajan

Is Excessive Protein Intake Beneficial or Harmful to Your Health?
Is Excessive Protein Intake Beneficial or Harmful to Your Health?

We received a lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc.

Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones.

Protein is also important for growth and development in children, teens, and pregnant women.

You must have heard that:

  1. Too much protein will destroy your kidneys.
  2. A lot of protein makes your bones weaker.
  3. Only professional bodybuilders need that much protein.

The truth about protein is that it is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass.

Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.

importance of protein in our body

Why Getting Enough Protein is So Important?

  • Protein builds muscle mass
  • Adequate protein is needed for post-workout recovery
  • Protein in the diet supports fat loss
  • Protein is important for a healthy immune system and connective tissue
  • Insufficient protein skews body composition

Lets talk about the myths about Protein

Myth1# Too much protein will destroy your kidneys.

Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn’t increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!

We always recommend increasing your water intake when you’re consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown.

Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.

Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors.

But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.

Myth2# Too Much Protein Weakens Your Bones

The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it.

As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.

As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.

So How Much Protein Do You Actually Need?

Now that we know Protein is really essential nutrient for all of us so, how much is needed? 

FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.

The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.

For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.

For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It means that who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.

However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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Is White Flour (Maida) Actually Good or Us?

Is White Flour (Maida) Actually Good or Us?
Is White Flour (Maida) Actually Good or Us?

We must have always heard that Maida (White flour) and products made from it are very harmful for our health. 

However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods.

Known as ‘White poison’, white flour is becoming necessity for all of us but it impacts our health drastically.

It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits.

Is There Any Nutrition in Maida?

During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion.

As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals. 

Few manufacturers attract customers by labeling their products as ‘enriched flour’, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing.

Why is Maida Tasty but Not Healthy?

Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored.

How Maida Regulates Sugar in Your Body?

Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity.

If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic.

As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on.

Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings.

Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets.

Is Maida Acidic For You?

Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature.

As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density.

Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses. 

Is White Flour Bad for Digestion?

In today’s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues.

It all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines.

What is the Best Substitute for White Flour??

For better health in longer run, you should completely avoid consuming White flour & foods made from it.

Instead, you can use some alternatives like – for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar &Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.

In case of any related query related to nutrition or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).