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Month: July 2018

How To Eat Healthy When Eating Out?

27 July 2018

It may come as a challenge for some to eat healthily while going out. There’s just too much temptation from the wide-array of food selections to the pressures from friends to try out different things. Although occasionally indulging isn’t bad, it’s important to stick to your healthy eating patterns whenever you’re eating out. Dining at restaurants or going out for lunch shouldn’t be an excuse to sabotage your diet. Want to find out what tricks you can pull so you can eat healthier? Here are the top tips for healthy dining out: Aim to select a venue that has various healthy options and choices on the menu. Avoid ordering a 3-course meal, alternatively, skip entree (have a salad instead) and opt for the main dish. Avoid dishes containing fried foods and or creamy sauces dishes (high in energy/ poor quality fats). Always look for options on the menu that contain predominantly vegetables and/or salad and don’t be shy to ask staff to minimize sauce/dressings. Avoid ordering chips/wedges or dense carbs (such as bread, risottos, and pasta) with main meals. Select healthier alternatives like cooked/steamed veggies. Aim to order sauteed/steamed/grilled/ poached or bake protein sources (lean beef, veal, pork, chicken, or...

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How To Hydrate During Exercise?

18 July 2018

After long sweat sessions in the gym, don’t you feel the desire to thirst your burning quench? That’s not too surprising as water loss during exercise can be very significant. During high-intensity physical activities, dehydration occurs due to the increase in heart rate and body temperature. Studies show that a loss of fluid equal to 2% of your body mass is sufficient to cause a detectable decrease in performance. This can induce a higher risk for nausea, vomiting, diarrhoea, and other gastrointestinal problems during exercise. Is It Really Important to Hydrate? Water serves to maintain blood volume, regulate blood temperature, and allow muscle contractions to take place. The body’s primary mechanism to maintain body temperature during exercise is by sweating. Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration. In most cases during exercise, the rates of sweat loss are higher than the rate you can drink, so most athletes experience fluid deficits. Fluid guidelines should be followed by athletes and gym-goers to reduce the deficit and poor performances associated with dehydration. However, it should be noted...

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Carbohydrate Loading and What It Does to your Body

6 July 2018

One of the most notable sports nutrition practice is the concept of Carbohydrate Loading. It’s a technique used by many endurance athletes, especially runners, to maximize their energy, by packing them in form of glycogen in the muscles and liver. It’s generally recommended for athletic activities that require endurance longer than 90 minutes. Carbohydrate in an Athlete’s Diet The composition of carbohydrates in an athlete’s diet during carbohydrate loading is a key component in their overall diet. When they intensify their carbohydrate intake, consuming high glucose and starch content are the best-recommended forms. Usually, pasta, bread, rice and potatoes are massively part of their dietary regimen as they have high caloric and glucose content. One can also eat noodles, yoghurt, creamed rice, custard, juices, and even ice cream as carbohydrate option. Carbohydrate loading should be done 2-3 days leading up to an athletic event. The number of carbohydrates consumed may vary. Around 525-750 grams of carbohydrates should be eaten by male athletes while 300-480 grams should be consumed by female athletes. Is Carbo-Loading Necessary? The body is designed to store enough energy good for 90 minutes of exercise. Beyond the 90-minute mark, energy level severely drops and fatigue may set...

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