TIPS FOR SPORTS NUTRITION FOR ENDURANCE & STRENGHT

TIPS FOR SPORTS NUTRITION

By Bhupinderjit kaur  on: 12 July 2019
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PRE-EXERCISE MEAL SHOULD HAVE CARBOHYDRATE -RICH SOURCES. ( LOW GLYCEMIC  INDEX FOODS) AS MAIN FUEL.

EASILY DIGESTIBLE FOODS HAS TO BE TAKEN. MODERATE PROTEIN, LOW FIBRE , AVOID HIGH FAT FOODS AS THEY ARE SLOW TO DIGEST.(3-4 HRS BEFORE).

BEFORE HALF-AN-HOUR TO EXERCISE  TAKE HIGH CARBOHYDRATE, MODERATE PROTEIN, LOW FAT, LOW FIBRE DIET.

FULL MEAL SHOULD BE TAKEN AFTER 2 HOURS POST-EXERCISE.

GOOD AMOUNTS OF CARBOHYDRATES, MODERATE HIGH QUALITY PROTEIN , MODERATE FAT.

HYDRATION IS MUST FOR EXERCISES WHICH LASTS ABOUT 60 MINUTES.

EXERCISES WHICH LASTS MORE THAN 60 MINUTES IN HOT CONDITIONS. TAKE   ISOTONIC  DRINKS 

AVOID SWEETENED BEVERAGES,  CERTAIN ENERGY DRINKS LIKE RED BULL, CONCENTRATED JUICES.

CREATINE, WHEY PROTEIN IS GOOD FOR PERFORMANCE, B-COMPLEX VITAMINS, VITAMIN C, E, A, D  & MINERALS IRON, CALCIUM, ZINC PLAYS CRUCIAL ROLE IN SPORTS NUTRITION.

 

 

 



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Nutritionist/ Dietician, India 

CLINICAL NUTRITIONIST & A DIETITIAN BY PROFESSION.  HEALTH IS DEFINED OVERALL BY BEING A MULTI-TASKER, HIGH STAMINA, INCREASED IMMUNITY,AIDS IN COGNITIVE ABILITY, GOOD SLEEP, ABILITY TO  COPE WITH STRESS .IMPROVING LIFESTYLE HABITS BY HEALTHY FOOD GROUP  CHOICES, EATING WELL-BALANCED NUTRITIONALLY ADEQUATE DIET COMPRISING OF MACRONUTRIENTS & MICRONUTRIENTS  WHICH FULFILLS NUTRITIONAL INADEQUACIES.MINDFUL EATING CONTRIBUTES TO SOUND MIND, HEALTHY BODY & OVERALL WELL-BEING.WE ARE WHAT WE EAT. SO ,SENSIBLE  EATING LEADS TO LONGEVITY & DISEASE -FREE BODY WHEREAS WRONG EATING HABITS MAKE  OUR  BODIES DISEASED.DIETS ARE PLANNED BY KEEPING IN MIND THE NUTRITIONAL REQUIREMENT OF THE CLIENT, LIFESTYLE HABITS, NUTRITIONAL  STATUS & MEDICAL ASSESSMENT,  CONDITION  REQUIREMENT ( THERAPEUTIC & SPECIFIC CONDITION)  PERSONALIZED DIETS.SUSTAINABLE, CUSTOMISED DIET CHARTS ARE PROVIDED.HAVING EXPERIENCE OF 13 YEARS & WORKED IN HOSPITAL & CLINICS. I BELIEVE IN EATING ORGANIC, GRASS-FED & PASTEUR-RAISED . OUR BODIES REFLECT WHAT WE EAT. FOOD IS THERAPEUTIC WHEN IT IS USED TO CURE DISEASES. ONLY CONDITION- RELATED SPECIFIC FOODS ARE INCORPORATED IN THE DIET PLANS.  THERAPEUTIC DIETS  AIDS IN  CURING & REVERSING THE DISEASE .DIET PLANS FOR WEIGHT LOSS, WEIGHT GAIN, HIGH CHOLESTEROL, HEART DISEASE, HYPERTENSION, DIABETES ,LIVER DISEASE,  NON-ALCOHOLIC FATTY LIVER DISEASE, RENAL DISEASE, CHILD NUTRITION,  DIET IN OLD AGE, HYPERTHYROIDISM, HYPOTHYROIDISM, PCOS, MENOPAUSE, DIET OF PREGNANT WOMAN, LACTATING WOMAN, ANAEMIA, OSTEOPOROSIS, MIGRAINE, SINUSITIS, VERICOSE VEINS, SPORTS NUTRITION ( PRE-WORKOUT & POST- WORKOUT), GERD, CANCER DIET, FOOD ALLERGIES & INTOLERANCES DIET LIKE LACTOSE, CELIAC DISEASE, ASTHMATIC CONDITION DIET, IRRITABLE BOWL SYNDROME DIET, FRUCTOSURIA, GALACTOSEMIA DIET & MORE.DIET PLANS ALONGWITH  FULL DIETARY PDF  OF THE RELATED CONDITION IS GIVEN TO THE CLIENTS/PATIENTS. A HOLISTIC APPROACH TO TREATMENT -THE BACH FLOWER REMEDIES BY DR. EDWARD BACH.CURING PSYCHOSOMATIC DISEASES  AT SUBTLE  LEVEL  BY FLOWER ESSENCES CALLED AS REMEDIES.TREATMENT OF SLEEPLESSNESS, ANXIETY, FEAR ( KNOWN & UNKNOWN),  ANGER, FEELING OF LONELINESS, DESPONDENCY,  HOPELESSNESS, OVERSENSITIVITY, LOW-SELF ESTEEM, IRRITABILITY, TRAUMA, FRUSTRATION, SHOCK, SLEEPINESS, SUSPICION, ENVY, DAYDREAMING, LIVING IN THE PAST, PROCASTINATION.PHONE & E-MAIL CONSULTATION IS AVAILABLE.    
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