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A swimmer that is training heavily (more than two hours a day) should eat four to seven meals (3 major + 4 small) a day.
The amount of endurance it takes to be a good swimmer is why a swimmer’s nutrition is so crucial to their strength and speed in the water.
It takes a good three hours for your body to actually digest the food you’re eating, particularly all major meals, so if the swimmer has eaten an hour before he/she hits the pool, his body is trying to digest and it can’t deliver the blood flow to the muscles, so he ends up getting a stitch.
Overall calories requirement of swimmers is always more than normal human being and it depends on multiple factors like training hours, height, weight and gender.
If their nutrition needs are not getting full-filled through food and its vital for them to nourish through supplements for growth, health and good condition.
Recommended foods pre/during/post workout
Pre-workout
Make sure that you are fully hydrated and you had good carbohydrates in breakfast/lunch.
Most of the parents convince their kids saying that “drink your milk quickly so that you’ll grow big and strong!”. Reason is: milk provides valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin A, C, D, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc) that kids need during their development.
There are so many benefits from drinking milk other than just “strong bones”. Let’s try to understand most common milk processing methods (pasteurisation and homogenisation) before getting into the detail of various milk variants:
Pasteurisation
The process of pasteurisation keeps the milk good for a longer period, but very high temperature harms its nutritive values. Most of the manufacturers use 3 methods for pasteurisation:
Low temperature pasteurisation: Milk is treated from 60 degree C to 150 degree C. Enzymes, and proteins remain intact up to this temperature & it is safe to consume this milk.
Medium temperature pasteurisation: Milk is treated up to 151 degree C – 170 degree C. At this temperature it kills enzymes and destroys proteins as well.
High temperature pasteurisation: Raw milk is treated up to 280 degree C. It kills many molecules and bacteria that can cause it to spoil more quickly. Unfortunately, killing harmful molecules, this process also kills the good probiotic bacteria and molecules, which help digestion and aid the immune system.
Homogenisation
Homogenised milk is whole milk in which the fat is combined with the skim milk by a mechanical process. The purpose of homogenisation is to the break-up of the fat molecules in milk to such an extent that no visible cream separation occurs in the milk even after storage. Without homogenisation, the fat molecules eventually rise to the top and create a layer of cream.
The primary goal of homogenisation is to make sure that you have consistent tasting milk. It makes your milk homogeneous with an even amount of milk fat in each sip. Homogenised milk is considered safe and has not witnessed any adverse effect on health as such.
If you observe, 2 components are labeled on each milk packet:
Fat%
It is amount of fat available in the packet, which is nothing but solid portion of milk. It carries fat-soluble vitamins A, D, E & K. If 1 cup of whole milk weights 250 gm and contains 8 gram of fat then Fat% = 8/250 * 100= 3.2%
SNF%
Solid-Non-Fat (SNF) portion consists of protein (primarily casein), carbohydrates (primarily lactose), vitamins and minerals (which includes calcium and phosphorus).
Now, when we know about different processing methods and key components involved in milk, let’s try to understand which milk packet we should pick out of so many variants like full cream, single toned, double-toned, skim milk.
Looking at below six variants, it is very much clear that these variants are differentiated largely based on Fat% and processing conditions.
Before we decide which milk variant will suit kids & which one can be opted by adults, let’s compare key nutrients (per 100 ml) of different variants of milk:
If we look at this table, Fat is the main nutrient, which is removed from milk to make it single toned, double-toned & skim milk. When low-fat and fat-free variants of milk are prepared, the cream from whole milk is skimmed out.
Unfortunately, removing the fat also removes the fat-soluble vitamins (D, A, E and K). As a result, reduced-fat varieties contain lower amounts of many nutrients. However, fortification process of milk ensures that lower-fat milk is nutritionally same as whole milk.
Conclusion
As Fat% reduces, overall calorie content also gets reduces. It means that it is not recommended for children under age 5-6 to give low-fat/skimmed milk, as they need additional calories for brain development as well as overall growth.
However, it is a good choice for adults who wish to control their calorie intake for weight loss etc. As skim milk is low in saturated fat, it is recommended in diseases such as heart disease and diabetes.
As milk contains lactose, therefore, lactose intolerant people should avoid milk and dairy products. Common symptoms, which usually occur within 30 minutes to 2 hours post milk or dairy products consumption are: bloating, nausea, abdominal pain, cramps.
Note: Nandini milk majorly supplied in Karnataka has been considered for different milk variants comparison.
If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan for expert guidance.
Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).
When people think of supplements, they tend to relate them more to drugs than to food. This is partly due to the way they look, (tablets, capsules, etc.) and from their origins in clinical settings. It is important to understand that nutritional supplements are, in fact, super foods and super nutrients, not drugs.
The major categories of supplements that have emerged are those provide energy in particular protein shakes, carbohydrates and pre & post work out supplements. They are available in the form of gels, bars, chews, shakes and snacks to provide instant energy on the move.
There is another range of supplements that deliver vitamins and minerals, which may come in various forms such as pills, capsules, tablets, potions and powders.
As the requirement of these supplements differs from person to person, it is always better to consult a doctor or sports nutritionist before you start taking one.
Dos:
Prefer natural foods and drinks over supplements unless it is really necessary.
Try the supplements well in advance before the event and make a nutritional plan according to your body type.
Read the label carefully to know the nutritional information and added ingredients in the supplements that you want to use.
Test out different flavors and brands with your sports nutritionist’s consent and find out which supplement works best for you.
Make sure if your stomach can digest the proteins from the supplements.
Don’ts
Don’t use the supplements if you spot any problems like stomach upset or other warning signs.
Don’t take it if you are on a restricted diet or medication unless prescribed by dietitian/doctor.
Don’t try any new supplement products just before any event if you have not used it during your training.
Never compromise with the quality of the supplements.
Don’t rely completely on the supplements, as they are not the substitutes for a balanced diet and quality training.
Don’t use it just because others are using it; every individual has a different requirement.
Keep in mind that most of the supplements do not go through the same safety checks as the medicines do. Therefore, always consult your dietitian/doctor before trying them.
In case of any related query to nutrition or to book an online appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).
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).
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).
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).
