Category Archives: Fitness

Eat healthy during the COVID 19 pandemic.

Posted on by fitbites
10 Mar

Eat healthy during the COVID 19 pandemic.

The outbreak of the coronavirus disease (COVID-19) is disrupting the lives of families around the world. As schools and childcare centres close, many parents are having to stay home and juggle caring for their children and working full time while taking care of other responsibilities. Decide “what’s for dinner?” it can become another daily challenge.

To further complicate matters, shopping panic and disruptions in food supply systems can make finding certain foods difficult. In addition, for many people, unemployment and loss of income make buying food more economical pressure.

While many parents are understandably turning to ready meals and processed products to feed their family quickly and cheaply, there are practical, affordable, and healthy alternatives. We present five ways to feed your children following a varied and nutritious diet that will promote their growth and development and, at the same time, will help to establish healthy eating habits.

Five tips for healthy eating

1. Keep eating fruit and vegetables.

Buying, storing and cooking fresh vegetables can be difficult during isolation, especially when parents are advised to limit their outings from the home. However, as much as possible, it is important to ensure that children’s diets include a sufficient amount of fruits and vegetables. Whenever you have the opportunity to get fresh produce, go for it. Fruits and vegetables, in addition to being able to be taken fresh, can also be frozen, and retain much of their flavor and nutrients. If you use fresh vegetables to cook soups, broths or other dishes in large quantities, you will make them last longer and you will have different options for several days. Besides, you can also freeze these dishes and reheat them quickly.

2. If you cannot find fresh products, replace them with healthy alternatives, such as dehydrated or canned foods.

Fresh produce is almost always the best option, but when they are not available there are many healthy alternatives that you can easily store and prepare. Rich in nutrients, canned beans and chickpeas can be stored for months or even years and can be included in your dishes in a variety of ways. Canned oily fish, such as sardines, mackerel, and salmon, are rich in protein, omega-3 fatty acids, and a variety of vitamins and minerals. You can use them cold, such as in sandwiches, salads or pasta dishes, or you can also add them to hot dishes. Canned vegetables, such as tomatoes, tend to contain fewer vitamins than fresh produce, but they are a good alternative if you have trouble finding fresh produce or frozen vegetables. Dried foods, such as dried beans, legumes, and cereals, such as lentils, split peas, rice, couscous, or quinoa, are also long-lasting, nutritious options that are tasty, affordable, and filling. Oatmeal flakes cooked with milk or water are a great breakfast option, and can be seasoned with yogurt, chopped fruit, or raisins.

3. Keep stocks of healthy snacks.

Children often need one or two snacks throughout the day to stay active. Instead of giving them sweets or salty snacks, opt for healthier options like nuts, cheese, yogurt (preferably unsweetened), chopped or dried fruit, boiled eggs, or other healthy options available in your area. These foods are nutritious, satisfying, and help create lifelong healthy habits.

4. Limit highly processed foods.

Although it will not always be possible to use fresh products, try to limit the amount of highly processed foods in your shopping basket. Ready meals and packaged desserts and snacks are often high in saturated fat, sugar, and salt. If you buy processed foods, look at the label and try to choose healthier options that contain less of these substances. Try to avoid sugary drinks and drink plenty of water instead. A good way to add more flavor to the water is to add fruits or vegetables, such as lemon, lime, cucumber slices or red fruits.

5. Make cooking and eating an important and fun part of your family routine.

Cooking and eating together is a great way to create healthy routines, strengthen family ties, and have fun. Whenever possible, invite your children to participate in the preparation of the meal: the younger ones can help wash or organize the food, while the older ones can take on more complex tasks and help set the table.

As much as possible, try to stick to fixed times to eat as a family. These types of structures and routines can help reduce children’s anxiety in these stressful situations.

Cycling with protein and when to consume them for best effects

Posted on by fitbites
the-importance-of-proteins-in-cycling-and-when-to-best-consume-them
27 Jan

Cycling with protein and when to consume them for best effects

If you are a cycling fan who wants to start practicing it or you are already a veteran in the world of bicycles, you may already know the importance of good nutrition and how a cyclist can improve performance. But, if we specify a little more, do you know how important protein is in cycling?

Next, we will give a review on what proteins are and why they are important for a cyclist and, in general, for any athlete who is serious about their workouts.

What are proteins?

We will start with a metaphor widely used to define proteins, and it is that it is often said that proteins are the “building blocks” that form muscles, since they are long chains of amino acids linked together to form the tissues of the body, such as muscles.

Precisely for this reason, proteins are essential both for the training, and for the maintenance and repair of damaged muscle tissues, for example, after intense exercise, which brings us to the next important point.

The importance of protein in cycling

Before going any further, I would like to mention that contrary to what most people think nowadays due to the recent fitness craze, protein is not only important or necessary for people who train with weights or for people who they want to gain muscle mass, but they are for any high performance athlete.

While it is true that proteins are closely linked to muscle hypertrophy (increased muscle mass), they are also very useful to accelerate muscle recovery, and that is where they become important for cyclists.

Cycling is an endurance sport, but not only that, it is also a power and strength sport. In fact, it is arguably one of the toughest sports out there today. If you have any doubts about this, you just have to watch the final leg of a race and the consequent struggle to cross the finish line first, and all after hundreds of kilometers pedaling at full capacity.

During a long and intense race, a cyclist suffers great wear and tear, mainly on the muscles of the legs and, to avoid further muscle breakdown and allow damaged tissues to regenerate optimally, it is important to consume protein to achieve better and faster muscle recovery. In this way, he will be able to return to training at full capacity sooner to continue fighting for his goals.

How much protein do I need for cycling?

The WHO (world health organization) recommends an average consumption of 0.8 g of protein per kilo of weight per day for inactive people, but what really determines the adequate consumption of protein in a person is the level of daily physical activity .

Since cycling is an endurance sport, protein consumption must be higher than that of a person who does not perform any type of exercise. Specifically, protein consumption for endurance sports is between 1 and 1.5 g of protein per kilogram of weight per day, which can be a higher consumption (of about 2 g per kilogram of weight) in training periods harder and more intense or in periods of strict diet.

Protein sources

As a general rule, we obtain protein through our diet, with foods rich in protein such as meat, fish, eggs or milk and derived products. But, there are situations in which it can be somewhat difficult to complete the daily protein requirements with food alone, and in these cases we can turn to sports supplements as extra help.

Let’s look at the example of a man weighing 75 kilos, who is in a pre-competition period with very intense training an average of three times a week, and with a consumption of 2 g of protein per kilo of weight per day.

This person should consume about 150 g of protein per day. Do you get an idea how much protein that is? Well, let’s take chicken breast as an example, which has approximately 23 g of protein per 100 g. To reach the 150 g of protein that our 75-kilogram man needs in the pre-competition period, he would need to consume about 650 g of chicken breast a day, which are two of the large whole breasts.

In case you really need it, a protein supplement can make your diet a little more bearable, because it gives you a generous amount of protein quickly and lightly without having to spend time that you may not have in cooking and eating your post-workout meal.

Therefore, if you are a cyclist (regardless of your level or your experience) who trains an average of 2-3 times a week at a high intensity, surely your daily protein requirements will be higher than those of a inactive person, and you will have to pay attention to your daily protein intake to avoid muscle breakdown and accelerate muscle recovery after workouts.

When is it better to consume it?

Have you heard of the anabolic window? Well, it is a period of time just after a training in which our body can increase the assimilation of nutrients due to the increase in blood circulation and the production of anabolic hormones such as testosterone or growth hormone, which can increase muscle protein synthesis to speed recovery after intense training.

Years ago, it was believed that this “anabolic window” lasted for a certain time since the end of training, specifically about 30 minutes, but today it has been discovered that this period of increased protein synthesis can last up to 4-5 hours.

The best way to complete your daily protein intake is to distribute it in small doses between meals throughout the day, always taking into account the pre and post-workout meals to improve performance, which should be rich in carbohydrates (for energy and replenish muscle glycogen stores) and protein (to obtain amino acids and accelerate muscle recovery).

Read Article: Diet, Exercise and the importance of resting in 2021.

Diet, Exercise and the importance of resting in 2021.

Posted on by fitbites
diet-exercise-and-the-importance-of-resting-in-2021
27 Nov

Diet, Exercise and the importance of resting in 2021.

Diet is key to performance in sports, but what foods to eat to manage energy before, after and during physical exercise?

If in 2021 you have proposed to take on a sporting challenge or you are an amateur athlete and you want to improve your performance, start to exceed your marks, recover as quickly as possible, avoid injuries and be 100%.

Food and sport

Food before, during and after competition is one of the basic pillars for an athlete since both their performance and their achievements will depend directly on it. So, the first thing you should do is eat well.

Eating a balanced, varied, nutrient-rich diet that provides you with enough energy to cover all your needs is key to improving your performance in sport.

You must be aware that not everything goes in nutrition for sport! You have to eat fresh, seasonal foods that do not contain labels and avoid all processed foods such as refined flours, sugars, pastries, carbonated drinks …Which means that it is not enough just to look at the diet the day before the sports competition, which is what the vast majority worry about. This is not going to compensate you for the poor diet carried throughout the week.

An athlete should always eat healthy. For this it is essential:

Make a rich, nutritious and energetic breakfast that always contains these three food groups: dairy, cereals and fruit.

You have to eat varied and balanced, taking into account the type and intensity of the training and sport that you are going to do in the afternoon. It should be eaten in order to provide the necessary nutrients to maintain correct blood sugar levels and also to recharge liver reserves. For dinner, take those foods that help to replace the nutrients used and that allow to rebuild the structures damaged during the sport.

Hydration during exercise

In sports, a correct diet is as important as hydration. In addition to the recommended 1.5l of water daily, sports practice requires athletes to need to drink even higher amounts.

There are many benefits of sport in your body but, if we do not drink, the body reduces sweating as a protection mechanism and causes an increase in body temperature, fatigue, tiredness, cramps and, of course, a decrease in performance. So, drinking before, during and after the sport is mandatory!

There are many myths about hydration in sports, but it is true that it is extremely important to hydrate with isotonic drinks (commercial or homemade). We must make sure that its composition includes: water, sugar -glucose, fructose or maltodextrins- (6-8%) and electrolytes. Although above all sodium (450-900mg / l), since it is the mineral that most influences the compensation of sweat losses. An easy way to assess whether you are providing the correct amount of sodium is to observe that sweat does not leave white streaks on clothing. If so, it means that you need to provide more sodium to your body.

Nutritional supplementation

There are times when meeting the high nutritional requirements of an athlete is almost impossible with traditional food. The only viable way to achieve this is through supplementation. Or do you think a runner can eat a plate of pasta while doing a marathon? Or a cyclist one of rice on top of the bike? It is here, in full competition, where supplementation is essential.

Surely, there are many of you who already resort to gels or bars and you know very well which one works best for you. So, today I’m going to give you a more natural option: beet juice.

Recent studies were published where it was shown that a group of Tour de France cyclists had improved the functioning of their cardiovascular system and presented greater resistance to physical exercise. All this by drinking beet juice the days before the test.

And what is it about beet juice? Well, a large amount of nitrates and nitrites that are transformed into nitric oxide, a powerful vasodilator that allows the arrival of more nutrients to the muscle and reduces oxygen consumption during sports.

And not only that, beet juice is also a great antioxidant. It is capable of counteracting the harmful effect of free radicals and reducing oxidative stress caused by exercise and sports.


Rest, key to perform at your best!

Training to the maximum the week before the test will not solve the miles not run or the hours not dedicated. The only thing it will generate is fatigue, the great enemy of all athletes.

Obviously you have to train in sport, but gently and without stressing the body. To improve your performance in sport to the maximum you need to rest. Getting a good night’s sleep the night before the competition is essential. Leave things prepared, go to bed early, sleep 8 hours and get up in time to prepare a good breakfast and go to the event without haste. It is very important to be successful!

Athlete stress management on many occasions, athletes with great digestive problems suffer (flatulence, gas, abdominal bloating, decomposition …) and this is nothing more than a reflection of stress.

The high degree of demand that is set in terms of results in sport and the high level of stress generated by the competition itself alter the intestinal microbiota and destroy all digestive defences. Initially, we can solve it with the use of probiotics that, obviously, will help to repopulate all that destroyed bacterial flora. But without a doubt, learning to manage stress is the only definitive solution.

In short, on D-day you have to be at your best and that means being: well trained, well nourished, well rested and above all believing in yourself. Good luck and good luck with that challenge!

Read Article: Food and Well-being in winter activities

Food and Well-being in winter activities

Posted on by fitbites
food
21 Oct

Food and Well-being in winter activities

To enjoy winter sports, we must take into account some good food habits. This article explains how to modify our eating habits at this time in order to take care of our health, reduce the risk of injury and maintain good sports performance

When it comes to regular physical activity and, especially, when we talk about winter sports (in adverse environments), each person should set realistic goals that take into account their physical condition.

This simple rule, which must also be applied when modifying our eating habits, will avoid injuries and feelings of frustration by not achieving the objectives, thus avoiding the early abandonment of exercise.

Activities in the high mountains, for example, have a series of characteristics that must be taken into account to follow a good diet.

The needs of water, energy and nutrients increase during the practice of physical activity and sport, especially in winter sports. So, we must ensure that they are adequately nourished with food and beverage intake before, during and at the end of this activity.

What do we need to take into account if we are going to practice winter sports

With the cold and the altitude, the energy requirements increase and, in addition, due to the environment, the climate and the relief, the provisions must be adjusted to the weight and space available in a backpack. Hence the importance of good food and beverage logistics, as well as adequate equipment.

The loss of heat in these environments causes the body to react through involuntary muscle contraction, involuntary shivering and decreased blood flow to the skin, thus increasing energy needs. As a reference the energy, for example, of an alpine skier weighing 75 kg, would be around 3,800 kilocalories per day in training periods.

In cold environments, at high altitude and low humidity, the feeling of hunger and thirst is also reduced, while the need for carbohydrates as a basic source of energy is increased. For this reason, it is necessary to become aware of the need to eat and drink in sports days even if it doesn’t feel like it too much and it when it seems like an inconvenience at the time.

The diet of an alpine skiing, backcountry or mountain skiing athlete must be rich in high energy density foods based, above all, on carbohydrates but which at the same time provide proteins of high biological value, vitamins and minerals that help to cover the basic needs and those generated in the training and competition periods.

Key foods

• Fresh fruits and vegetables like bananas and citrus fruits

• Dried fruits such as dates, figs, dried apricots (dried apricots)

• Nuts like walnuts, hazelnuts, almonds

The importance of hydration

Hydration takes on special relevance not only because the sensation of thirst is reduced at altitude, but also because the temperature of the fluids must be adequate to facilitate their intake.

For this reason, measures must be adopted to protect the drink from the cold, such as bags, jerry cans, isothermal backpacks that help reduce the sensation of cold.

Tips when we start in practice

The most important thing is to measure the forces of each one so as not to exceed the limits, as it can increase the risk of injury and be counterproductive to health.

If you are fond of skiing, for example, but it is not practiced regularly or professionally, the diet should be based on plant foods, whole grains, nuts and those of animal origin that do not provide excessive fat or salt. Also, foods rich in sugar and fat should be avoided.

It is not necessary to take any protein, vitamin and mineral supplement, as a healthy diet provides all these nutrients, unless high performance sports are practiced.

And tips when we are moderate and beyond practitioners.

Before thinking about what to eat for exercise, it is important to improve or consolidate good eating habits. If you take exercise seriously, you should seek the support of an expert in sports and physical activity sciences and ask your dietitian-nutritionist for advice to plan an exercise, food, hydration and supplementation plan.

In addition, the diet will always be individualized and, moreover, depending on the type of sport, you must consider preferences, the time spent on training, weight and other analytical parameters.

General guidelines for athletes

• Divide meals into 5-6 intakes throughout the day in competition periods. Similarly, have an adequate and accessible reserve of liquids and energy foods.

• Foods rich in complex carbohydrates will be the basis of the diet. Especially selected in the preparation periods for tests in order to facilitate the maximum glycogen load that the athlete physiologically reaches.

• A low intake of complex carbohydrates can increase the risk of injury and lower performance in sport.

• Proteins, based on legumes, poultry, meats, eggs, fish and nuts.

• The fat component will be provided from:

• Monounsaturated fats: From olive oil as well as other fatty foods such as nuts and fruits like avocado.

• Polyunsaturated fats: From fish, nuts and seeds.

• Saturated fat: From nutritionally healthy foods.

• Fruits and vegetables play a very relevant role in the diet of people who exercise or practice sports as they provide water, rapidly absorbed sugars, key minerals for the muscle and also provide antioxidant vitamins that participate in the immune system and in metabolism.

• It is very important to drink every 15-20 minutes, even without feeling thirsty (before, during and after long-term tests). Always in small quantities and at a comfortable temperature (15-20 degrees Celsius).

• Tea, other infusions, vegetable drinks, broths or isotonic drinks are essentially recommended for athletes.

Read More: Why are snacks important?

Why are snacks important?

Posted on by fitbites
Blueberry + Nuts Nutritional Information (003)
07 Oct

Leading a healthy lifestyle as you know is a path that we are traveling and in which we must discover what works for us and what does not, the same when you are diagnosed with a disease such as type 2 diabetes, you start with medicines and you have to get to know your body, the response of food, working with the doctor and nutritionist on the doses, diet, amounts, type of physical activity, exercise to perform etc.

But within this path one of the tools that we can count on to keep anxiety at bay, to keep blood glucose levels stable, not to overeat in our main meals (breakfast, lunch and dinner) are snacks, the snacks that we can incorporate mid-morning, mid-afternoon.

Broadly speaking society  this is not something that many people have as a habit, perhaps due to lack of time, because they do not know its benefits, because they do not feel hungry at that time, because they do not have something at hand, because their main meals are made daily at different times, etc.

But incorporating snacks into our eating habits as can bring us many benefits, of course when we opt for healthy options that in addition to helping us control anxiety and eat less in our main meals, they will provide us with other nutrients that can help us to maintain good hormonal health and in general to nourish our body.

In the case of people living with a condition such as diabetes, snacks can be an ally to prevent hypoglycemia, for example, people use morning snacks to keep their sugar levels under control, because if only they have breakfast and arrive at lunch without eating anything in the middle of the morning, in some cases their sugar levels begin to drop.

But this topic of snacks, snacks or collations, can be an ally in your good diet, fat loss regimen, diabetes management but if we do not choose the best options it can sabotage us in achieving our goals.

When we are going to select a snack it is important to take into account that it is not composed of saturated fats, simple carbohydrates, sugars such as cookies, chips, ice cream, breads, soft drinks, on the contrary we should choose sources of protein, good fats, fiber.

The other thing that we must always take into account are the portions. Remember that because something is healthy does not mean that we can eat it unlimitedly because again it will be sabotaging us. For example it happens a lot with nuts and is easy to consume more than one’s need. Nuts although they are a source of fiber, vitamins, minerals, proteins, fats that although they are good fats, are the same fat and for each gram there are nine calories, so it is a snack wonderful but you have to eat them in small quantities.

The same happens with fresh or dehydrated fruits such as raisins, dates, figs, they are a source of vitamins, minerals, fiber, but you have to control the portions because they have fructose, which is ultimately sugar.

So which snacks or snacks should we eat?

There are many options available in the market as well as snacks that can easily and healthily be made at home. Examples of these are puffed brown rice cookies with avocado, salt and pepper or with butter from a nut such as peanuts or almonds, with toppings such as chopped strawberry or dark chocolate chips, a portion of carrots with hummus, a fruit such as a small apple, half a cup of strawberries or a peach / nectarine and some walnuts, a portion of pistachios, a chai latte with almond milk and a portion of dried fruit or a piece (two squares) of dark chocolate or sweetened with stevia.

But there are many others that you can choose, such as a hard-boiled egg with a little salt and pepper, celery / celery with a nut butter, chia pudding is very fashionable. Also popcorn (low in fat and salt), if you eat dairy it could be a serving of Greek yogurt (check that it only has between 4-6 grams of sugar), you can add a minced strawberry, some almonds.

The other important thing with snacks is to have them on hand, not only for when we are at home, but to go out with them in the purse, keep them in the car, it will take less than five minutes to put some almonds, peanuts in a bag , nuts and a fruit or a rice cracker, some carrots, or any other snack that is easy to carry because also if we have it on hand we eat that, we keep our hunger under control and we do not fall into the temptation to buy things that are not so healthy on the street.

In the case of people who manage a condition such as diabetes, they should even be prepared and always carry a fruit or other snack with them to help them keep blood glucose levels stable throughout the day.

For those who practice sports, snacks are as important as any other aspects of their routine. Simply spoken, a top up whilst exercising, before or after will ensure you get the best of your work-out and will help you live a fuller and richer life.

Read More: Key trends that will shape global food in the next 10 years.

Key trends that will shape global food in the next 10 years.

Posted on by fitbites
Various nuts in wooden box
12 Sep

Key trends that will shape global food in the next 10 years.

Many factors influence food and drink consumption habits. Researchers have identified and analyzed global trends in food and beverage consumption, differentiating between the areas where these trends are emerging, where they are the main trend and where they are already established.

These are trends that have been identified and analyzed, which are accompanied by market data segmented by areas of the world, talk about the changes that occur in different regions due to the introduction of new trends, how they have the potential to alter the global consumer landscape, etc.

Key trends identified for the next decade are:

– Natural and less processed foods. Consumers demand less processed food and drink, forcing companies to eliminate artificial ingredients. Consumers are looking for natural formulations with recognizable ingredients.

– Sustainability: ecological is the new reality. Factors such as drought and other natural phenomena or concerns about food waste not only affect the supply of food and beverages around the world but also influence its preparation and production. After a rocky 2020, sustainability becomes a necessary consideration in the development of new products, which will be considered as a common good in favor of the planet and consumers.

– Diet and personal well-being. Consumers are recognizing that diet connects with the way they look and feel. This places new emphasis on packaged products formulated to help people’s physical appearance as well as their personal well-being, creating a market for products enhanced with all manner of substances, from collagen to probiotics.

– Alternative food. Vegetarian foods and non-animal milks will no longer be the main alternatives for those who have dietary concerns or follow a vegetarian diet. In their place are a growing number of new protein sources and potential substitutes for the everyday consumer, heralding a vastly altered market for what was hitherto considered ‘alternative’ diets.

– For each person. The growing trend towards physical exercise and staying active shows a need for food and beverages that help the consumer to become familiar with sports nutrition, including energy, hydration and protein inputs. This creates an opportunity for product ranges to progress according to the activity levels and goals of people who maintain regular sporting activity.

–Based on real facts. Consumers are more inclined to artisan foods, those that have a history and have been made with quality raw materials with certification of origin. The search for foods that move away from the industrial and tell a story will be a constant.

–Purchase of food and beverages online. Needless to say as a result of the Covid-19 pandemic, online shopping, apps and home delivery services are transforming the market at a fast speed. So fast that what was expected to happen in 10yrs, analysts agree the pandemic has accelerated this to 3 months! Online shopping is growing rapidly, and while the web has yet to change grocery shopping widely, innovations are encouraging consumers to consider alternatives to traditional brick-and-mortar retailers.

–Food on social networks. The rise of food-focused media has fueled a new interest in cooking, not only as a personal experience but also to share one’s creations on social media. Whether it’s to compete in popular television contests or to farm specialties, many people cook to share with friends and fans.

–Table for one. More and more consumers are living in single-person households or are occasionally eating single meals. These types of meals require well-sized products packaged in one-person containers, as well as promotion to further eliminate the stigma of eating alone.

– DNA diet. The interest in going back to the basics and natural is the option that gains ground to manufactured foods. The interest in ingredients and historical foods suggests that consumers could make an effort to learn the keys to their personal physiology and design diets that connect with their own ancestors or their genetic bases.

– The stigma of fat decreases. The negative stereotype of consumers that all fat content in food is negative has started to wane. An awareness of the many sources of good and bad fats is ushering in a paradigm shift, in which fat content is neither the first nor the most important consideration in the search for healthy products.

– Eat with your eyes. Scent has long been the center of innovation, but societies focused more on sight and sharing call for artistic innovation and a strong ingredient of color in the food sector. New packaging and colors play a fundamental role to revalue products and make them attractive and worthy of diffusion in social communication.

Read More: Cycling and nutrition to help improve performance

Cycling and nutrition to help improve performance

Posted on by fitbites
Cycling and nutrition to help improve performance
24 Aug

Anyone who is related to the world of cycling, be it sports or recreationally, knows the importance of a good diet for cyclists, whether we are going to ride on the road or in the mountains.

To select a suitable diet before riding, nutrition experts who have worked with cyclists of all levels from casual cyclists to Olympians, recommend a series of basic meals or snacks that will greatly help our performance.

Nuts and dried fruits

Why? Recent studies have shown that the consumption of fatty foods before exercise increases the oxidation of fat, that is, it increases the burning of fat during exercise, resulting in a plus in performance and in the body’s metabolic adaptations to aerobic exercise, something of utmost importance in food for cyclists. We must bear in mind that when we refer to fatty foods we are not referring to eating a pork rind or something like that, because saturated fat on the contrary will be detrimental to our performance. An example of healthy vegetable fat is also avocado for example, so you can add it to your diet.

When? Ideal for a long ride with low cardiac intensity, as adding nuts and dried fruits that have a high fat content will help the body use fat as fuel instead of using glycogen (stored carbohydrates) which will serve us best during the ride.

Oats

Why? The large amount of carbohydrates contained in oats makes it a great natural source of energy for cyclists, since eating carbohydrates between 3 and 4 hours before a ride increases our glycogen levels, which means increasing energy reserves. We can combine it with our favorite fruit or with a little protein powder to give it more flavor and obtain a more complete diet.

When? Oats are ideal for more intense workouts or shorter races where our body depends on the oxidation of carbohydrates for energy, which is when we work in the anaerobic zone or rather with a high heart intensity.

Strawberry Banana Smoothie

Why? In the first place, it has always been known that banana is perfect to avoid cramps due to its high potassium content, it is also an excellent source of calories. On the other hand, strawberries help to recover the muscle and avoid post-exercise muscle pain due to its antioxidant properties. If we combine these two foods we will have a magic potion for proper muscle function.

When? It is an ideal drink for before those intense workouts where the muscle receives a large amount of oxidative stress that can generate a muscle cramp or pain. However, it will never be unnecessary to consume bananas during riding, in this way we will ensure good potassium levels at all times.

Pasta and rice

Why? They are generally the two most used carbohydrates in the diet for professional cyclists when they are in competition, because they are foods with high carbohydrate content with a low glycemic index, so they will deliver us energy in a dose while we are pedaling.

When? Ideal for long rides, where energy consumption must be moderate and constant in order to reach the last kilometers with good energy. Both pasta and rice can be eaten before or after riding; We will consume it later when it is a test of several days where we have to recharge the glycogen levels for the next day.

Fish or meat in combination with vitamin C

Why? The main idea is to consume Iron, since this has a very important role in the transport of oxygen to our muscles and in the oxidation of glucose to convert it into energy. It is advisable to eat foods with Heme Iron (from animals) as they are more easily absorbed by the body; among the most recommended are fish and red meat. To obtain a better absorption we can accompany them with foods high in vitamin C such as citrus.

When? It is not about consuming iron at a specific time, the ideal if you are an athlete of any kind is to maintain a diet with a balanced intake of this mineral to maintain good levels in the blood when exercising.

Remember that there are thousands of foods with the previously mentioned properties, the idea is to maintain a balanced diet with the needs of cyclists. We hope you liked this article and above all that it will be useful for future rides.

 Read Also – Healthy food and physical activity, perfect partner to improve the quality of life.

Healthy food and physical activity, perfect partner to improve the quality of life.

Posted on by fitbites
healthy-food-and-physical-activity-perfect-partner-to-improve-the-quality-of-life
10 Aug

Healthy food and physical activity, perfect partner to improve the quality of life.

The two main factors that intervene in the person’s state of health are genetic characteristics and lifestyle. Most diseases have a genetic basis, but the individual’s lifestyle is the factor that determines what pathology he may develop over the years. In Europe, most of the main causes of death correspond to chronic diseases directly related to the lack of change in behavior associated with lifestyle, which the individual can control.

Behaviours that represent a danger for the preservation of health are considered risk factors. Two of the main ones, with the greatest negative influence on chronic pathologies, are sedentary lifestyle and inadequate nutrition.

Physically active people enjoy a higher quality of life, because they have fewer limitations that are normally associated with chronic diseases and aging; they are also benefited by a longer life expectancy. By improving our lifestyle, we reduce the risks of cardiovascular disease and cancer, the main causes of mortality in humanity.

Physical exercise increases psychological well-being and improves our mood, reinforces self-esteem, generates self-confidence and increases self-control.

It is important to promote the practice of physical and sports activity at all ages, since it implies positive changes in personal well-being, immediately after having done some type of sport. It is proven to reduce anxiety and depression problems.

Physical activity and sport are synonymous with health, expressing values ​​of life, joy, desire for progress, freedom, and movement, to share, to socialize, all these aspects are enrichment both personal and group.

Therefore, in the psychological field for all people, physical exercise is essential.

What recommendations should be considered before starting regular physical activity?


The fundamental recommendation is that before starting a physical activity training plan, visit your doctor for an exam and thus obtain a certificate of fitness for the beginning of a physical activity. This evaluation is carried out by specialized cardiologists. The evaluation consists of a complete physical examination, blood and urine tests, and an electrocardiogram. The exercise stress test or exercise test is a fundamental diagnostic technique that is used mainly for the diagnosis of angina pectoris in patients with chest pain and to assess the response of the heart to exercise.

When we do physical exercise, what eating guidelines should we take into account?

The pre-workout diet should be based on foods rich in carbohydrates and low in fat and protein. This will prevent delaying gastric emptying and diverting blood flow from the muscles to the stomach and avoid an upset stomach.

Food should contain little fiber and fat, which avoids discomfort in training. The tolerance time of the last meal prior to physical activity is individual, although there is a general indication that 2 to 3 hours prior. Consume 200 to 400 ml of an isotonic drink with a carbohydrate concentration no greater than 7-8%. During training it is suggested to continue consuming 100-150 ml of drink at 15 min intervals during the first hour of physical activity. It is important that the athlete choose the drink that best suits his taste and flavor.

To replenish the body’s carbohydrate reserves after exercise, a key element for all athletes, during the first 6 hours after physical activity, which reduced glycogen reserves (muscle reserve HC), foods rich in HC are recommended high glycemic index (maltodextrin – glucose – ripe banana – spaghetti – orange juice). The glycemic index is a system that allows the “quality” of the different carbohydrates contained in individual foods to be compared, and provides a numerical index based on measurements of the blood glucose after ingestion. After this important period, you can incorporate foods with moderate glycemic index carbohydrates in your normal and usual diet.

Many athletes, especially those who want to sculpt their body, follow a diet based on protein consumption. Are there special recommended diets depending on the type of sport practiced or the result you want to obtain?

Yes. There are diets, although it is appropriate to call them a “specific food plan”, which are applied according to the type of sport and according to the objectives that an athlete sets. Among the meal plans, are those based on a higher percentage of protein in the intake (hyperprotein diets) and low percentages of carbohydrates and fats. This type of eating plan aims to stimulate the consumption of fat and carbohydrate deposits that the body has, obtaining a faster weight loss than a balanced eating plan, and an increase in muscle mass if it is doing exercises. It is important to take a medical check when you are doing this type of protein diet to avoid eating imbalances.

How long do you have to wait to digest depending on your physical activity?

The appropriate time that is suggested is about two or three hours, since food takes, on average, four hours for its digestion in the small intestine, and if we exercise too soon we can suffer, in some cases, stomach pains , nausea, vomiting, dizziness and even cramps, due to the contraction of the muscles and the extra need for oxygen.

Is there the famous “digestion cut”, which prevents us from getting into the sea or the pool immediately after having eaten?

Hydrocution, or popularly “digestion cut” (an inappropriate term, since it is not at all a failure of the digestive process), is a thermodifferential shock (temperature difference) characterized by a syncopal state caused by abrupt contact with cold water, which triggers a reflex called the immersion reflex (the heart rate decreases and the most superficial vessels contract), which causes an inhibition of breathing and circulation, generating a cardiac overload that causes, in some cases, a cardiorespiratory arrest.

As we know, food digestion increases blood circulation in the stomach and duodenum that are processing it, thus reducing the blood supply to the rest of the body

Then yes:

the water temperature is below 27 ° C.

we have been exposed to the sun for a long time before bathing.

we have performed very intense exercises or physical work, with great sweating

we take psychotropic drugs

we are right after a hearty meal

A reasonable waiting time of 1 to 2 hours after eating or exerting is recommended. Other recommendations, which are common sense, and that will help to avoid sudden changes in body temperature, is to gradually enter the water and not do a very intense exercise before bathing.

Read more: Dates, the best allies of the long-distance athlete

Dates, the best allies of the long-distance athlete

Posted on by fitbites
dates-the-best-allies-of-the-long-distance-athlete
27 Jul

Do you like dates? Are you an endurance athlete and ultra-fund? Cyclist, triathlete, trail runner or trail swimmer? You’re in luck 🙂 In this article we explain the characteristics of dates and their nutritional information.

Dates for athletes are an ideal restorative energy food due to their extra contribution in sugars and calories. What’s more, most energy bars made with natural ingredients are based on dates as the main component. They are appropriate when practicing long distance sports or intense physical exertions such as cycling, ultras or trail running.

Dates are one of the most used components to make energy bars for their consistency and nutritional properties. Unlike other caloric foods, dates replenish us quickly but do not give us a feeling of satiety. Its easily and quickly assimilated sugars are released little by little.

These fruits should always be part of the sportsman’s provisions in the background and, above all, ultra-deep, due to their great energy contribution and their ease of transportation in the form of snacks. They are an ideal food to carry in your jersey pocket on routes and cycling marches and as being natural, they are perfectly carried in all weathers.

Dates characteristics

• Dates are rich in sugars and vitamins A and B, and in ancient times it was called the fruit of the tree of life.

• Its consumption can improve the quality of lipids (fats) in the blood without increasing sugar levels.

• Dates not only provide energy to the muscles, but also to the brain, allowing increased capacity and mental agility. Therefore, they are a good resource to focus better and perform much more if you eat a handful. The brain also consumes sugar when we work with our mind intensely.

• They are rich in minerals such as potassium and magnesium, and in vitamin B3. The conjunction of potassium and vitamin B3 or niacin, favours good nervous and muscular function, promoting good psychomotor coordination. Magnesium is related to the functioning of the intestine, nerves and muscles, is part of bones and teeth, improves immunity.

• Dates also have two natural pigments, beta-carotenes and lutein, which help to take care of eyesight and prevent degenerative diseases of the eyes.

• Dates are usually one of the main components of energy bars.

Energy [Kcal] 289.45

Protein [g] 1.88

Carbohydrates [g] 65,10

Fiber [g] 8.70

Total fat [g] 0.45

Read More: The role of nutrition in sport

The role of nutrition in sport

Posted on by fitbites
the-role-of-nutrition-in-sport
09 Jul

Nutritional planning is an essential aspect of preparing a top athlete. The great variety of sports disciplines and situations throughout the season requires sports nutrition to be a certain degree of specialization. The knowledge of the biochemical and physiological bases of the exercise allows to know the routes of use of the nutrients and to design the most suitable nutritional and supplementation strategies for the training period, pre-competition, competition and recovery. Thus the diets of athletes who make explosive efforts are rich in protein, while those who compete in endurance tests need a greater contribution in carbohydrates, although fats are their main substrate during effort. In other disciplines, diets vary according to the time of the season. In addition, the diet must always be personalized, allowing the most optimal body composition parameters to be achieved for the athlete.

Our Nutrition Product: ORANGE & CACAO NIBS 

Behind a high-level athlete there are many professionals, including a coach, doctor, physical therapist, psychologist and nutritionist. Sports nutrition is a discipline that has evolved in recent times, thanks to the body provided by various scientific disciplines, such as Biochemistry and Physiology, among others. There are many situations that the sports nutritionist has to deal with and knowledge of the use of nutrients is essential for proper diet design and supplementation.

Our Nutrition Product: BERRY & ALMONDS

Thus, the events that require explosive efforts, such as a 100-meter smooth run, will depend on creatine phosphate and ATP produced anaerobically by fast-twitch muscle fibers. Therefore, the diets of this group of athletes are aimed at supporting muscle hypertrophy. At times of the season when overload cycles are carried out, the diet becomes richer in protein. A normal person’s diet usually contains an average of about 0.8 g of protein / kg weight. Speed athletes can consume up to 2 g / kg weight at certain times of the season. Creatine can also be consumed as a supplement a few days before with the idea of having the maximum deposits. The energy provided by creatine phosphate is instantaneous and ends quickly. In a normal person, creatine will be depleted within 2 to 3 seconds of starting exercise. Athletes who reach the 100m Olympic Final, have a high capacity to store creatine supplements and perform the race practically depending on this metabolic substrate. In anaerobic tests of longer duration, creatine-phosphate does not work and the energy produced becomes dependent on anaerobic glycolysis, which, although it allows rapid availability of ATP, entails acidification of muscle fiber due to the production of lactic acid. , which implies that the effort can only be sustained for a few minutes.

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At the opposite extreme are extensive aerobic-type races, such as the marathon or road cycling. In these tests, the athlete must depend on durable energy systems, such as fats. Mobilized fatty acids from adipose tissue enter the muscle mitochondrial Krebs cycle in the form of acetyl-CoA. In these conditions, the Krebs cycle is working at its maximum and it needs the help of carbohydrates from glycogen. When glycogen stores are depleted, even though there are enough fatty acids, the speed of the Krebs cycle is considerably reduced and the athlete must slow down. It is the well-known “bonk” of cyclists and marathoners. To do this, a week before the race nutritional glycogen overload strategies are carried out, with the idea of filling the tanks to the maximum. These strategies consist of depleting muscle glycogen reserves on the 6th and 4th day before the test, through very intense workouts and with low carbohydrate diets. Three days before the test, we proceed to consume a diet rich in carbohydrates (70% of the total Kcal, a normal diet contains 55%) along with total rest. This allows the usual glycogen reserves to be increased by up to 40%. Today, this strategy has been refined due to the risk of injury that it entails, carrying out nutritional refinement strategies.
However, not everything is based on the energy provided by fats and carbohydrates. Other sports that apparently have an aerobic gesture, such as mountaineering, whose gesture is basically walking, do not depend entirely on glycogen deposits, or even fat deposits. In hypoxic conditions that occur at extreme altitudes, the absence of oxygen prevents the correct oxidation of fats, starting to oxidize carbohydrates through anaerobic metabolism. However, glycogen reserves are limited and during prolonged efforts at altitude mountaineers must resort to gluconeogenesis (de novo glucose synthesis) from amino acids from the breakdown of muscle proteins.

For this reason, the diet of mountaineers must also include an extra supply of protein and muscle hypertrophy during the season. In summary, it is clear that the diet of a tennis player is different from that of a footballer, and that the diet of a swimmer is not at all similar to that of a basketball player. Things are more complicated in sports disciplines where technical gestures, position on the field or environmental circumstances add new variables. Therefore, the sports nutritionist must take these factors into account and manage to design personalized diets adapted to the particular situation of each athlete.

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