jueves, 27 de abril de 2017

Daily nutrition strategies for endurance | Health.mil

Daily nutrition strategies for endurance | Health.mil

Health.mil

Daily nutrition strategies for endurance

Fueling for endurance events starts by eating a balanced diet, high in variety. Consuming carbs from various sources before training and throughout each day will be keep you energized. Protein after your workouts will help you recover from your workout so you can train again tomorrow. (U.S. Army photo)

Fueling for endurance events starts by eating a balanced diet, high in variety. Consuming carbs from various sources before training and throughout each day will be keep you energized. Protein after your workouts will help you recover from your workout so you can train again tomorrow. (U.S. Army photo)



Many people only think about performance nutrition in terms of what to eat just before or after a competition. However, the effect of nutrition on your training and performance starts long before. Performance nutrition really begins during training, when you consistently fuel your body with the proper amounts and kinds of calories and nutrients. The nutrition information in this article is meant to provide a solid foundation to help you train for sporting events, military operations, training events, or rucks lasting longer than 60 minutes.
Fundamental tips for success
  • The human body performs best on a regular schedule. No matter what your goal, skipping meals is never the answer. Those who skip meals are more likely to have trouble losing weight, have a higher percentage of body fat, and are more likely to reach for energy drinks or supplements to re-energize when their body craves energy from food. For optimal performance, make nutrition a priority no matter how busy you are.
  • Fad diets are bad for performance. They’re typically used for a quick fix, such as rapid weight loss. Many omit an entire food group, such as grains or dairy. Unless you have a special medical condition, omitting a food group is more harmful than helpful and could lead to nutrient deficiencies.
  • Finally, it’s fine to have a few “go-to” meals, but the more variety in your diet the better. Eat balanced meals. This includes eating grains, fruits, vegetables, protein, and dairy every day.
Fueling your training
Proper fueling allows you to train hard for multiple days without wearing your body down. Fueling tactics need to be tailored to individual needs, but there are some basic guidelines for the basic nutrients.
Carbohydrates
Before and during endurance training, carbohydrates are your most important fuel source. They’re in a variety of foods, including grains (such as bread, rice, pasta, and cereal), fruits, starchy vegetables (such as beans, corn, peas, and potatoes), and dairy products (milk, yogurt, etc.).
Include carbs at each meal and, if needed, in additional snacks to meet your training needs. Some easy high-carbohydrate meals include a sandwich, fruit, and yogurt at lunch, and pasta or rice, chicken, side salad, fruit, and milk at dinner.
Carbohydrates are classified as simple (fast) or complex (slow). Simple carbs (fruit, juice, honey) break down quickly and often are best right before or during training. Complex carbohydrates (starches and whole grains) take longer to break down, so incorporate them into your meals. A balance of simple and complex carbohydrates is best to help you stay focused and fueled.
Protein
Both protein and fat take longer than carbs to break down, which is why they aren’t considered primary fuel sources for exercise. Protein is important for muscle repair and recovery. The recommended (minimum) daily amount (RDA) of protein is 0.8g/kg body weight, but most endurance athletes need 1.0–1.4 g/kg body weight of protein daily.
Some people eat too much protein and not enough carbs for endurance training. There is no benefit to eating extra protein. After hard workouts, you need a balanced mix of protein and carbs. For most people, 20–25g of protein and 60g of carbohydrate is sufficient.
Fat
Fat is an important part of a well-balanced diet, but you don’t need extra fat before, during, or after training or competition. It’s best to consume fats as part of balanced meals. Approximately 20–25% of your daily intake should be from fat.
The finish line
Fueling for endurance events starts by eating a balanced diet, high in variety. Consuming carbs from various sources before training and throughout each day will be keep you energized. Protein after your workouts will help you recover from your workout so you can train again tomorrow.


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5210 Campaign Logo
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Exertional Hyponatremia occurs during or up to 24 hours after prolonged physical activity. It is defined by a serum, plasma or blood sodium concentration below 135 millequivalents per liter. This infographic provides an update on Exertional Hyponatremia among U.S. Armed Forces, information on service members at high risk. Exertional hyponatremia can result from loss of sodium and/or potassium as well as relative excess of body water. There were 1,519 incident diagnoses of exertional hyponatremia among active component service members from 2001 through 2016. 86.8 percent were diagnosed and treated without having to be hospitalized. 2016 represented a decrease of 23.3 percent from 2015. In 2016, there were 85 incident diagnoses of exertional hyponatremia among active component service members and 77.6 percent of exertional hyponatremia cases affected males.  The annual rate was higher among females. Service members age 40 and over were most affected by exertional hyponatremia. High risk service members of exertional hyponatremia were: • Females • Service members aged 19 years or younger • White, non-Hispanic and Asian/ Pacific Islander service members • Recruit Trainees • Marine Corps members Learn more at www.Health.mil/MSMR
Exertional Hyponatremia occurs during or up to 24 hours after prolonged physical activity. It is defined by a serum, plasma or blood sodium concentration below 135 millequivalents per liter. This infographic provides an update on Exertional Hyponatremia among U.S. Armed Forces, information on service members at high risk. Exertional hyponatremia can ...
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Rhabdomyolysis is characterized by the rapid breakdown of overworked intracellular muscle, skeletal muscle cells and the release of toxic fibers into the bloodstream. It is a significant threat to U.S. military members during physical exertion, particularly under heat stress. This report summarizes numbers, rates, trends, risk factors and locations of occurrences for exertional heat injuries, including exertional rhabdomyolysis for 2012-2016. In 2016, there were 525 incident diagnoses of rhabdomyolysis between 2013 and 2016 rates increased 46.2 percent – 69.7 percent of cases occurred during May through September. Risk factors for exertional rhabdomyolysis include being male, younger than 20 years of age, black, non-Hispanic, low level of physical fitness, prior heat injury and exertion during warmer months. Additional information about the causes and prevention of exertional rhabdomyolysis can be found in the MSMR at www.Health.mil/MSMR
Rhabdomyolysis is characterized by the rapid breakdown of overworked intracellular muscle, skeletal muscle cells and the release of toxic fibers into the bloodstream. It is a significant threat to U.S. military members during physical exertion, particularly under heat stress. This report summarizes numbers, rates, trends, risk factors and locations of ...
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Although regular exercise is good for the body, too much physical activity can do more harm than good. Rhabdomyolysis is the rapid breakdown of overworked muscle cells, following the release of toxic fibers into the bloodstream, causing many complications during physical exertion. This infographic provides information about the symptoms of Rhabdomyolysis, prevention and treatment.  How to avoid: • Thoughtfully plan out your exercise routines • Drink adequate amounts of fluid • Minimize your workout time in extreme heat conditions How to treat: • IV fluids/ fluid replacement • Urinary Alkalization • Blood transfusion  Symptoms of Rhabdomyolysis • Difficulty in arm motion / trouble lifting objects • Muscle weakness, muscle swelling and leg fatigue • Fever, confusion, loss of consciousness • Nausea and vomiting • Dark colored urine or lack of urine  Learn more at Health.mil/MSMR
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