Sports Nutrition can be defined as a specific food intake before the athletic event or exercise. The definition of my organic athlete is an athlete who wants to achieve Xtreme Health (TM), maximum performance, and joyful life, primarily with vegetarian, mostly raw organic food. A vegetarian can be a whole vegan who does not eat meat, fish, poultry or dairy products. Or even half-vegetarians, occasionally organic eggs, wild fish or poultry, but no meat. What this article wants to do is distribute a large amount of knowledge to those who are looking for an organic way of life, especially a vegan way of life while competing in endurance events.
I went to a lot of resources on the web to find information for vegetarian athletes. There is very little to you that concentrates not only on endurance sportsmen and vegetarians, but also takes you to the next level and uses Superfoods as a nutritional ingredient. Most of the resources are full of cereals, fruits and vegetables, noodles, yoghurts, peanut butter, oatmeal, toast, turkey, chicken etc. I want to talk. Not only do I want you to compete at the highest level as ever, but I want you to have the most wonderful health ever. I want to reverse or slow the aging process; I want to cleanse your body from all the bad things that go through our toxicity on a daily basis. I want her to be happy and not depressed. And I want you to compete in triathlon, adventure races, marathons, bicycle races or whatever your sport is, until you are no more than 100 years old.
I know it looks like a high order. In fact, your friend or co-worker told you that this is not possible or even worse for your doctor. The truth is, I've discovered some wonderful food for athletes and I know that 90% of athletes do not regularly eat such foods. And that's what I say because most of the people I've ever met have never heard of them, did not know where to get them, or just eat what they can afford, the most comfortable or family evangelism.
lists for the first time the energy sources of carbohydrates, proteins and fats that I consume and which have raised my state of health to a whole new level and which I would continue to take. For example, here are some advantages that I have gained primarily from crude, organic, plant-based foods, and super-consumption. I lowered cholesterol levels by 75 points. I was freed from various stages of arthritis that had been annoyed for eight years. I lost 40 pounds. I lowered my resting pulse from 59 to 39. I lowered blood pressure from 140/90 to 110/60. I started to re-engage life to the fullest, since I can compete for the first time in years. I coordinated the key test results, such as thyroid, neurotransmitters, key minerals, and nutrients. I lowered heavy metal toxicity levels. I stopped giving antacids a day and almost every year for 20 years to take sinus infections and bronchitis. We have experienced tremendous energy and I have not been ill for more than a year after occasional colds after multiple sessions of extreme exercise that quickly disappear as my body can quickly regain the acidic and inflammatory state.  These are my most important choices in nutrition (Organic Jellies), Organic Noodles (Quinoa, Spelled), Organic Noodles (Organic Jellies), Organic Noodles (Organic Jellies), Organic Noodles (Quinoa, Spelled), Organic Pancakes, Organic Brown Rice Syrups, Hammer Nutrition Organic Bars and Organic Brown rice
The highest choices for fruits and berries are:
(fruits, apples, pears, pineapple, banana, round, mangoes, oranges and suns. , including tomatoes, peppers and salads) (berries – blueberries, strawberries, raspberries, Blackberry, Peas and Goji berries).
rs, shakes and gels (Sports Drinks – Hammer Nutrition Heed and Sustained Energy and Carbo Pro (Shakes – Isagenix products (Isalean, IsaCrunch, IsaPro, Ionix Supreme, Sun all superfood and cocoa powder)
I recommend greens and sprouts (Kale, Spinach, Broccoli, Mesclun Greens, Roman Salad, Celery, Pea Sword, Broccoli Sprouts, Sunflower Ducks, Dulse and Kelp). pure white protein sources (hemp seeds and hemp protein, whey protein, rice protein, vegetable protein (cabbage, spinach, broccoli, sprouts), wheat grass, spirulina, chloride, blue green algae, quinoa, bee pollen, organic eggs (semi-vegetarians) salmon, cod, halibut or tilapia (semi-vegetarians), almonds, pumpkin seeds, uncooked cashew nuts, organic beans and goji berries). It is a good choice for fat sources: (linseed, olive oil, linseed oil, krill oil, hemp seed oil, almond oil, avocado oil, avocado, coconut oil, almonds, ecological peanuts).
other secret pearls of health and nutrition that many high-level nutrition and wellness specialists taught. Many of these are not known simply because they are not in mainstream media. You have to go and find this kind of information about superfoods because they do not sell in most supermarkets, so the average athlete is missing. (Superfoods – Spirulina, Chlorella, Cocoa Powder, Goji Berries, Wheatgrass, Barley, Coconut Oil, Bee Pollen, Maca Powder and Hemp Seed) (Super Snails – Goji Juice (SuperHerbs – Cats Claw, Reishi mushrooms, garlic, ginseng, turmeric, oregano, parsley, cayenne pepper, sausage (tulsi), cinnamon, vanilla, ginger) ( Other herbal supplements – probiotics and enzyme blends (Omega 3, such as flax seed, hemp seed oil, avocado, almond), Green Tea, Echinacea Tea, Ginseng Tea, Thistle Tea, Yerba Mate and Dandelion Tea Root Teal Cleanser, Immune System Support and Antioxidant Supplement / other energy sources I used (creatine – helps the muscles and nerve cells), (Glutamine – a restorative aids, muscle gland (D-ribose – AIDS in the formation of positive ATP levels) and (CoQ10 – primarily responsible for the generation of ATP from cells in mitochondria).
There are a number of natural anti-inflammatory drugs that athletes should use (Quercitin, Vitamin D, Green Tea, Omega 3, Organic Ginger (raw or powdered), Organic MSM (about 5 grams), Enzymes Bromelain and Papain), Omega 3 and 6 (1 ounce of cold oil or Agave Nectar, Organic Garlic (1 cloves or a jar), Vitamin C (or a 2 or 3 capsules of a whole food- Source or Potent C Gardener), Willow Bark (Like Aspirin) Curcuma, Glucosamine, Resveratrol (Aloe Vera) and other Aloe Vera
I've written other articles specifically for some of the herbs and superscripts listed above. I've been learning about them first and then I show them slowly to see what I liked and did not like. If you found some of the superfoods that they'll agree with you, I think you're definitely heading in the direction of "Xtreme Health".
If you have a list of "What" to eat, you can ask me when and how much. Most of the endurance nutrients I encountered will account for body weight, how many grams of protein, carbohydrate, and fat should be taken during and after exercise. The amount of grams required by the organization depends on a number of factors:
1) During training (basic training, building training, peer training, recovery training or transition (end of season) training
2) ) Intensity of training
4) Your metabolism (women, male) (good digestive health, bad digestive health))
5) Weight loss goal of an individual
How much should I eat?
The factors listed above determine your daily energy cost. If you have not practiced at all and you just lay in a bed to breathe all day, your body would burn a certain amount of calories. This is likely somewhere between 1500 to 2100 calories a day. There are 3500 calories in one pound.
Depending on the weight and the type and intensity of the activity, 5 to 30 calories per minute will burn. For example, a 150-person runner running at 8.35 minutes / minute speed burns about 12.8 calories per minute.
You can begin daily calorie expenditure by factorizing your resting metabolic rate and by factorizing your training intensity and type to get the optimum amount of calories. If the athlete wants to lose weight, you should do this carefully because you want to stop liver and muscle levels and your blood glucose levels during the next training session. However, it can be done as long as it is done during the basic, restorative and transitional period. What I've done is a calorie-deficit of 200-400 calories a day, which burns 2800 calories per week from 1400 hours ago. This is approx. 1.5 pounds of 2 weeks of weight loss.
There was a lot of myth about protein, carbohydrate, and fatty foods, as well as the proportion to be taken for weight loss or muscle growth. I found 50-65% carbohydrate, 20-30% protein, and 15-20% fat consumption for endurance. Thus, depending on your daily caloric needs, the amount of grams from each category increases proportionally. It is important to note that you are studying different aerobic zones during the different phases of training. For example, you should learn in Zone 1 for basic training, which is 60-75% of the maximum heart rate. What your body uses as a fuel in Zone 1 and Zone 4, which is 90-95% of the maximum heart rate. The percentage of fat, carbohydrates and proteins in the body depends on the level of activity. At rest, you use 58% carbohydrate, 30% fat and 3% protein. With a slight intensity it burns 49% carbohydrates, 49% fat and 2% protein and burns 75% carbohydrate, 17% fat and 8% protein at high intensity.
Some items are worth mentioning. One is that your body always burns the proteins. This is why muscle building and lack of effort tend to contribute to loss of muscle mass and thus reduce metabolism over time. In addition, your body actually burns more fat under the base of your workout or under a mild intensity. We also see that carbohydrates are the most important energy source for high-intensity workouts, such as the 5k race. In fact, the exhaustion of muscle glycogen can reach up to 50-60 minutes as well as a 90-minute common rule, zone 3 zone-4 exercise and exercise types.
Individual macronutrients (protein, fat, carbohydrate) to be administered over a given day will depend on whether you have 1 or 2 training sessions per day, and take into account the pre-exercise competition for weightlifting and exercise after. the calories you can enjoy for dinner (before the night), lunches, snacks, and so on. For example, 3-4 hours of intensive training requires about 4.5-5.5 grams of carbohydrate per body weight per kilogram. For rough training, approx. 50 to 75 grams of protein per weighing in fonts and approx. 50 grams and 55 grams of fat per kilogram.
Additionally, we take into account how much you work out during training, perhaps more importantly, how much you can absorb. A simple sugar-carbohydrate solution will provide enough calories per hour with a 6-8% solution mix. If you increase the density of the solution, it is necessary to drink more water to assist the digestion process and may lead to hydration, convulsions and bloating
Complex carbohydrate solutions are slightly better because the 16-18% density is the same as the water osmolality of digestion. I have always contradicted all of the solutions, but I have used more complex carbohydrate solutions, and I actually created coconut water, dates and spirulina as much as real food is ultimately the biggest source of energy. For most athletes, it is extremely difficult to mix their own home-made sports drinks, but even if one of the 28 oz bottles can be cooked at home, it can have a huge advantage in the fuel supply plan. Some companies such as hammer feed 240-280 calories per hour, 400-600 grams of sodium and 16 to 28 oz water per hour for an athlete of 165 lb, slightly up or down compared to weight differences.
Knowing when to eat can be complicated for most people, because much depends on other things going on in your life. Most athletes, including myself, feel the best way to eat 3 to 4 hours before long-term training. However, this is not always possible. You should consume 300 grams of carbohydrate the evening before the event, depending on the weight. It's getting closer to the start of the event by morning if you want to reduce fiber and protein and increase your carbohydrates and go as far as you can towards liquid foods. It is recommended that foods are primarily the focus of this article, but sometimes, if not feasible or affordable, OK is the use of conventional energy sources. Just keep in mind that organic and clean sources of energy produce the least amount of pollutants, pesticides, herbicides, foreign, unrecognizable substances, etc. That the body needs to use energy and figure out how to save it from death and store it in the fat cells or move as quickly as possible through the digestive tract and the lymphatic system to remove it from the body. You want your body to generate ATP, do not use fuels to get rid of toxins.
Fluid and electrolyte intake is extremely important if it is not the most important fuel fill factor. Everyone has a different body, but your body needs to take the same amount of loss. It's different for everyone. However, as a general rule, about half of the body weight should be administered at a daily dose of a normal low intensity day. In practice, it is recommended for 16-28 ounces per hour. Be careful not to consume enough water to remove water very often. If the body contains too much water, it needs to get rid of it and use valuable alkaline minerals. So reduce your water consumption according to your daily activity and training.
Electrolytes that are important for sodium, potassium, magnesium, calcium and manganese. Most sports drinks contain only 2 or 3 such electrolytes, but an electrolyte replacement that can be treated with Hammer Nutrition, such as endurolite, allows them to always keep them and use them as prescribed. There are also some natural electrolytes that I consume in water bottles. Coconut water is the most natural form of electrolyte on the planet. It simulates the electrolyte blood samples perfectly. When traveling with coconut water, at least one water bottle is a good idea.
I have provided a lot of information to go on the road to organic nutrition and sports nutrition. You will be miles ahead to talk about every athlete experimenting with foods in this article and the best of all is to achieve good health as a critical side effect. Health and Fitness are two different things, and if you combine the two, you're on the right path to reaching Xtreme health (TM)