Food and Well-being in winter activities

food

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?

Snacks

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.

key-trends-that-will-shape-global-food-in-the-next-10-years

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

Cycling and nutrition to help improve performance

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.

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.

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

dates-the-best-allies-of-the-long-distance-athlete

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

the-role-of-nutrition-in-sport

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.

Our Nutrition Product: BLUEBERRY & NUTS

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.

Jessica-Jane Applegate MBE becomes FitBites Ambassador

jessica-jane-applegate-mbe-becomes-fitbites-ambassador

Jessica-Jane Applegate MBE becomes FitBites Ambassador

Jessica Jane Applegate MBE, International Swimmer, Paralympic Gold Medal Winner, British World Record Holder has become our newest FitBites Ambassador. We are hugely chuffed to say the least! We asked Jessica a series of questions to get to know her a little better;

What motivated you to get into swimming and why do you love it?
My mum taught me to swim when I was very young, I live very close to the sea & rivers & she always said it was an important life skill. I had lots & lots of energy as a child, I got into trouble at school because of this but the more I swam the more energy I used up! Swimming is my space, my place when I can dream about anything, it’s so quiet under the water & I really love that.

How do you mentally prepare for a big competition?
The big competitions are fun & I have to control my excitement more than stress. I find it difficult to keep an ongoing strong mind set for the months of training going into a competition & that’s where I am very lucky & have the full support of my coach, family & friends.

What thoughts raced through your mind as you were presented with your Paralympic medal?
I had only just turned 16 years old when I won Gold in 2012 & I really dont think even I knew what was really happening. To win at any event is amazing but a home games is such an amazing experience. When I won two silvers & a bronze in Rio I was incredibly pleased & proud but the competitive side of me was already planning my training schedule as I wanted Gold like everyone does as that’s the goal we aim for.

FitBites “Bite Back’ project encourages kids to become more active and try a sport. Why would you recommend kids give sport a go?
I recommend everyone to give sport a go & that’s any sport. It’s fantastic for keeping fit & healthy, the more active you are in the day the better you sleep in the evening, it helps you to meet people & become part of a team, it gives you responsibilities & disciplines, it’s great for mental health & my favourite……..the more I exercise the more I can eat 😊

What is your favourite FitBite flavour and why do you like them?
FitBites are awesome! They are the perfect size for a quick & convenient snack, they contain natural ingredients & are full of flavour. My favourite is Orange Maca and Cacao Nibs, it is so zesty & tastes & smells really refreshing.

We look forward to supporting you Jess and seeing you win more of those medals!

Victoria Pendleton’s Diet and Fitness Program

Victoria Pendleton’s Diet and Fitness Program

victoria-pendletons-diet-fitness-program

Two-time Olympic gold medal winner, Victoria Pendleton MBE, is arguably one of the most celebrated athletes Great Britain has ever produced. On paper, she’s the epitome of what sportsmen and women dream of, having accomplished a lot of things at such a young age. Today, at 36-years-old, even though she’s retired from the sport of cycling, the native of Stotfold, Bedfordshire still finds ways to compete; this time on a different saddle.

Victoria Pendleton found a new passion in horse racing. Back in March 2015, she announced her intention to become a jockey with the aim of competing at a host of high profile events. Pendleton made her spirited debut five months after, racing and claiming second place in the Betfair Novice Flat Amateur Riders’ Handicap at Ripon Riding Royal Etiquette.

From there, Pendleton’s stock rose. She went under the tutelage of renowned horse trainer and journalist, Paul Nicholls, who also regularly contributes expert tips on Betfair and its extensive coverage of the Grand National among other events. The following year, along with her thoroughbred, Pacha Du Polder competed in other major events such as the Foxhunter Chase at Cheltenham, where she placed fifth. This, according to her, was “probably the greatest achievement” of her life.

In hindsight, Victoria Pendleton wouldn’t have been able to get this far without proper discipline when it comes to her diet and her training. During Pendleton’s 2014 interview with Poorna Bell of The Huffington Post, she revealed how she regularly eats healthy snacks like almond butter and olives. She also advised readers to chop up carrot sticks and dip them in hummus for another guilt-free snacking option.

Being a vegetarian, Pendleton regularly consumes either homemade muesli or granola bars or mixed fruits with yogurt for breakfast. Lunchtime normally features something like corn thin crackers, avocado, and a few slices of tomato and cheese. For dinner, Pendleton loves making Thai or Indian food heavy with vegetables, as well as other forms of protein. These cuisines also underline savoury flavour profiles.

During her cycling career, Victoria Pendleton wasn’t allowed to run as her trainers advised her against it. It was because the exercise mainly focuses on quad muscles, while running is mainly for hamstrings and calves. Also, her coaches didn’t want her to be at risk of any injury. Now since she’s retired, she puts in a lot of roadwork for cardio, jogging four or five times a week.

In terms of strength and conditioning exercises, Pendleton does body weight and kettlebell training. Her focus is to build much-needed upper body strength in order to endure the rigors of horse racing. She’s also into boxing, which perfectly combines power, speed, and cardio.

All in all, Victoria Pendleton isn’t just one of those retired Olympians who savour life after sport and give up their strict exercise and diet routine. She represents athletes who not just find different passions outside their usual ventures, but also take care of their bodies by eating right and training well. Be sure to visit Fit Bites’ blog section for more lifestyle tips, celebrity features, and healthy recipes.

Eating For Allergies: Healthy Swaps For Everyday Staples

eating-allergies-healthy-swaps-everyday-staples
Eating For Allergies: Healthy Swaps For Everyday Staples

If you’ve lived with an eating for  allergy for a long time, perhaps your entire life, then you’re probably well aware of the alternatives. If, however, you’ve recently developed an eating for allergy, or maybe your child has, then knowing which foods to avoid, and importantly, which foods you can substitute, is incredibly important.

We’ve detailed a few of the most common allergies here, and offered advice on what you can sub in to replace them. Where appropriate, we’ve even mentioned where an alternative might be better for you, even if you don’t have allergies.

Swap: Almond butter for peanut butter
The first and most obvious on our list is the peanut. Millions of children and adults around the world suffer from an allergy to peanuts and other tree nuts — often just peanuts. Cases range from mild to severe, and exposure to peanuts can be fatal for those with an extreme allergy.

Swapping almonds in for peanuts is a good idea, and a great way of introducing healthy fats and protein back into your diet. Almonds are also rich in vitamin E, which is fantastic for maintaining healthy skin and hair. Almond butter can be spread and blended just like peanut butter, and the flavour is more delicate than peanut butter, too.
Tip: Almonds add an awesome crunch when sprinkled with coriander on top of curries and salads.

Swap: nut milk for dairy
If dairy is your foe, then swapping it out in favour of nut milk (or mylk, as it’s often called), could be the way forward.

Nut milks are made by blending and pressing different nuts, then mixing with spring water, and sometimes a natural sweetener or thickener. You’ll need to experiment with the kind of nut milk that suits your tastes, as they all have their own unique flavours. Making them yourself is easy, but can be costly. We recommend buying your nut milk from any large supermarket. You’ll find cashew, almond and hazelnut in most places.
Tip: Nut milks don’t do so well in coffee, but if we had to choose one, it’d be cashew milk, as it has the mildest flavour, and the best texture.

Various swaps for eggs
Eggs used to be a problem area for people with allergies, but with so many replacements, if you’re making your own food, then it shouldn’t be too much of a problem. This brilliant post over at She Knows, details four great substitutes for eggs, including bananas, applesauce, flaxseeds and a mixture of oil, flour and water.
Swap: buckwheat for wheat-wheat
Don’t let the name fool you — buckwheat is 100% wheat and gluten-free. It’s also high in protein and can be found in seed form, or ground into flour. Check out these cool recipes for buckwheat bread, and for dessert, try buckwheat pancakes.
Those are a few of our favourite swaps for your everyday staples. Got one that you love? Let us know on Facebook.

Read More: Why Choose All-Natural Food Over Processed