Tag: Sports nutrition

Categories
latest buzz

Special Nutritional Needs for Sportswomen

899bc5 cdd648fcba5a470e9054e3cf226e3813mv2
899bc5 cdd648fcba5a470e9054e3cf226e3813mv2
Sportswomen

When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar for male as well as female. However, it is vital to understand that sportswomen should give particular attention to three nutrients: water, calcium, and iron. Besides, meals should be rich in B12, folate, and zinc.

Water

Sports woman participating in any physical activity should understand the importance of fluid balance and pre/during/post game hydration. They should monitor their water intake closely.

Calcium

Helping the body in bone growth, bone mass, muscle contraction and nerve impulses, calcium is one of the most important components of a diet. It also helps in building strong bones to resist breaking and stress fractures. Inadequate calcium intake may cause a substantial risk of stress fractures, low bone mass, and related bone injuries.

Women are at greater risk of developing osteoporosis (a disorder characterized by making the bones weak and more likely to fracture), particularly after menopause, because oestrogen levels are reduced. Considering this fact, adequate daily calcium is essential in maintaining bone strength.

There is no doubt that calcium is good for women, however, too much calcium might cause serious side effects, which include renal damage and deposit of calcium in other areas besides the bones. In case you are at risk of developing kidney stones, you should take extra caution before taking calcium supplements. Ragi, Milk, Cheese, Leafy Vegetables and Yogurt and calcium-rich foods are a must for sportswomen.

Iron

Deficiency of iron can lead to reduced performance and fatigue. More often, females are at risk because of increased iron requirements due to menstrual blood losses matched against a smaller intake of food. If sportswomen do not get enough iron from their diet, then supplements should be considered under the supervision of a sports nutritionist or a physician.

Disordered eating and menstrual irregularities are very common symptoms of poor nutrition among sportswomen. Disordered eating includes poor nutrition habits, eating junk foods, dieting, etc. Combining disordered eating with intense training leads to multiple health problems like menstrual irregularities and much more.

Top 8 Precautions Needed to be Taken by Sportswomen

  1. Monitor your hydration levels closely
  2. Avoid excessive dieting which leads to unhealthy weight loss
  3. Eat 5-7 meals (3 major + 3-4 small) per day
  4. Choose breakfast options rich in iron e.g. cereals
  5. Distribute proper amount of carbohydrates, protein, and fat across all the meals
  6. Avoid junk foods
  7. Make sure that you are getting enough macronutrients & micronutrients from food. If not then consider supplementation under the guidance of sports nutritionist or physician.
  8. Keep monitoring your menstrual cycles. In case of irregularity take medical advice immediately.

If you have any questions related to nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400. 10:00 AM IST – 7:00 PM IST (Mon – Sat).

1
Categories
latest buzz

Recommended Caffeine Dosage For Athletes , Its Side Effects & its legality.

899bc5 03d5ec21dac2472da5466ac57c78a367mv2 featured
899bc5 03d5ec21dac2472da5466ac57c78a367mv2 featured
Caffeine content for coffee, tea, soda and more

I keep on getting this query from many parents and athletes whether caffeine is prohibited for athletes. The World Anti-Doping Agency (WADA) has released its 2018 List of Prohibited Substances.

This list shall come into effect on 1 January for the 2018 Monitoring Program, not much has changed. Caffeine is still part of the monitoring program. 

Brief history: Caffeine was considered as banned substance at the Olympics for many years. In 2004, the World Anti-Doping Agency (WADA**) removed caffeine from banned list considering the fact that millions of people enjoy caffeine as part of their normal lives (coffee, tea, chocolate, and soft drinks with caffeine in them) not directly as a way to boost their performance in sport.

Recommended Caffeine Dosage

1 to 3 mg caffeine per kg body weight is considered safe for adults. Such moderate dosages can be found in everyday amounts of coffee, tea, cold drinks, chocolates and some sports products (e.g., gels). For example, 60-80 mg of caffeine is supplied by a small cup of espresso coffee or 400 ml of a cola drink.

Excess intake of caffeine (e.g. 9 mg per kg body weight) can result in side effects like jitteriness, nervousness, insomnia, headache, dizziness, and gastrointestinal distress, which can obviously have a detrimental effect on performance.

9 Side Effects of Caffeine if taken more than recommended

  1. Abdominal pain
  2. Diarrhoea
  3. Dehydration
  4. Restlessness, anxiety & irritability
  5. Headaches
  6. High blood pressure
  7. Interference with recovery and sleep patterns
  8. Abnormal heartbeat
  9. Increased muscle tension

Reference: Caffeine presence in various drinks referred from Nestle India site.

If you have any questions regarding sports nutrition or weight management, please schedule an online diet consultation with the best dietitian Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz

Why is Nutrition Important for Swimmers?

899bc5 1f523200b7664b379b30f9a48d88695bmv2 featured
899bc5 1f523200b7664b379b30f9a48d88695bmv2 featured
Swimmer
  • 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.

Examples 

Whole wheat bread, Pasta, Roti, Lentils, Peas, Apple, Pears, Orange, Kiwi, Beet root + Carrot juice, Sweet potato, Low fat milk/curd/yoghurt, Dried apricots/figs/prunes, raisins, roasted peanuts.

During workout

Make sure that you are carrying enough water and isotonic sports drinks.

Examples 

Sports drink, Lemon water, Glucon D, Electral

Post-workout

Make sure you are taking right amount of snack for recovery within 30 minutes post-workout.

Examples

Coconut water + egg/chicken/paneer sandwich OR Milk shake + peanut  butter sandwich OR chocolate milk shake + 1 bowl sprouts.

Note: Guidelines given above are very generic guidelines and might vary from athlete to athlete.

If you have any questions about nutrition or weight management, please consider scheduling an online diet consultation with the best dietitian, Silky Mahajan.

Categories
latest buzz

Dos & Don’ts of Dietary Supplements

supplements image
THINKING featured

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:

  1. Prefer natural foods and drinks over supplements unless it is really necessary.
  2. Try the supplements well in advance before the event and make a nutritional plan according to your body type.
  3. Read the label carefully to know the nutritional information and added ingredients in the supplements that you want to use.
  4. Test out different flavors and brands with your sports nutritionist’s consent and find out which supplement works best for you.
  5. Make sure if your stomach can digest the proteins from the supplements.

Don’ts

  1. Don’t use the supplements if you spot any problems like stomach upset or other warning signs.
  2. Don’t take it if you are on a restricted diet or medication unless prescribed by dietitian/doctor.
  3. Don’t try any new supplement products just before any event if you have not used it during your training.
  4. Never compromise with the quality of the supplements.
  5. Don’t rely completely on the supplements, as they are not the substitutes for a balanced diet and quality training.
  6. 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).

1
Categories
latest buzz Sports Nutrition

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).

Categories
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).

1