Tag: health and fitness
The upsides of having relatively hairless faces are fairly straightforward. Less hair means fewer places for parasites to hide, for example, and more exposed skin allows for sweat to more efficiently do its job keeping us cool.
But then there’s the fact that skin is basically clear. While that allows us to easily communicate our emotions and feelings to others it does come with a downside: it is so, so easy for someone to tell when you’re tired.
There’s nothing medically wrong when those bags appear under your eyes, at least not most of the time. But in a 2007 article in the Journal of Cosmetic Dermatology, Brazilian researcher Fernanda Magagnin Freitag points out that while they are “within the limit of physiology,” many patients can become quite “bothered and concerned by it, even relating the presence of dark circles with significant impairment on their quality of life”. Skin-related conditions that can result in psychological or emotional distress are worth exploring, even if they do not represent a threat to health in more traditional terms.
“Dark circles” or “bags under the eyes” are of course not clinical terms and can refer to a wide range of phenomena that result in a similar appearance. The clinical term is “periorbital hyperpigmentation,” or POH, and because it hasn’t historically been a priority for dermatology researchers, there isn’t all that much known about it.
These mental tweaks help cheery types live longer, stay healthier, and even look younger.
To banish worries, put stressors on paper. Writing them down and stashing the note in a “worry jar” (or a drawer) makes it easier to compartmentalize and move on, says Andrea Bonior, Ph.D., a psychologist in Washington, D.C. Limiting anxiety is healthy. A surfeit of the stress hormone cortisol may lead to chronic pain, depression, cognitive issues and even heart problems, potentially shortening your life. Not to mention that constant worry is no fun.
Keep Your Sunny Side Up
Optimists live longer, plain and simple. In a 15-year study of more than 100,000 women, cheery types were 14 percent less likely to die in an eight-year period than gloomy gals were, the National Institutes of Health Women’s Health Initiative finds. To change your thinking, visualize a happy moment: “Imagining yourself in a hammock on the beach can have an immediate, relaxing effect on the body that makes it more difficult to stay focused on the negative,” Bonior says.
If All Else Fails, Take a Nap
When life starts getting you down, catch 40 winks. If you’re stressed out, a 45-minute daytime snooze may lower your blood pressure, a study from Allegheny College reports. Siestas also help you catch up on much-needed sleep. That’s crucial, because chronic sleep deprivation can cause aging at the cellular level. So give yourself permission to nap like a kid. We predict you’ll start feeling like one, too.
Your Relaxation Rx
Which mind / body treatments have the most rock-solid science backing them up? Brent Bauer, M.D., director of the Complementary and Integrative Medicine Program at the Mayo Clinic in Rochester, Minnesota, provides the big picture.
For: Back pain Try: Yoga
For: High cholesterol Try: Qigong
For: Depression Try: Music therapy, qigong, yoga
For: Eating disorders Try: Meditation, yoga
For: Fertility Try: Visualization, yoga
For: Heart health Try: Deep breathing, qigong, yoga
For: Immunity Try: Breathing, chants, meditation, qigong
For: Insomnia Try: Acupuncture, visualization, yoga
For: Joint pain Try: Music therapy, qigong, yoga
For: Migraines Try: Acupuncture, yoga
The latest cutting-edge research proves your mind can heal your body. Here’s how:
Your body dials down stress. Dr. Benson’s research has found that mind/body practices—meditation, yoga, tai chi, deep breathing, visualization—all elicit the relaxation response, quelling the release of stress hormones cortisol and adrenaline. Your heart slows, blood pressure falls and digestion eases.
The relaxation response causes cells to release micropuffs of nitric oxide, a gas that dilates blood vessels and stabilizes the immune system, Dr. Benson reported in Medical Science Monitor. Mind/body methods worked as well as drugs designed to do the same thing, without the side effects.
Envy of a million ladies and desire of a million men, she is the perfect epitome of beauty, good health and fitness. You long for a body that resembles her perfect, hour-glass figure, and wish you had a flawless, glowing skin she is gifted with. But then, as they say, fame doesn’t come cheap – so did she have her quota of rigor, sweat and days of grueling hard work, which have finally paid off with her bagging the title of being one of the most promising talents in Indian film industry. From being a sports enthusiast and a top notch model to a talent in Bollywood, Deepika Padukone has come a long way.
She has worked upon herself, upon her diet, weight and fitness, to now be in an enviable place where she can call the shots, make heads turn and keep the flab away. And all of this, with strict discipline that can only come from the love of being healthy and beautiful.
A 24 year old, who speaks of good health, wellness, beauty and fitness in one package, that’s Deepika Padukone for the uninitiated! So, what’s the mantra behind this lissome beauty?
Simple: “Make fitness your way of life”. And with this mantra in mind, we take you through what goes in the making of the ravishing Deepika Padukone!
“Vow to remain active – Make it a ritual”
Deepika has promised herself to not let a day pass without having indulged in some form of activity, be it workout in the gym, yoga, free exercises in her garden or even playing badminton. And this in itself is enough to show how she has been able to maintain herself! Fitness has been a habit for Deepika, a daily ritual, that she just cannot ignore. And if you make it a habit to workout each day, you would never feel like you have actually worked out, it would seem like any other regular activity.
“Do what suits your body best”
Deepika believes in doing the activity that suits her body best, rather than going with the flow. “There is no point in doing what everyone else is doing, if it troubles your body” she affirms. zDeepika does not go by a compulsion to hit the gym, and neither does she indulge in weights if it’s a boring day. Depending upon her mood, time and situation, she takes to different activities including gymming, an hour at the badminton court, practising yoga or even shaking a leg at a dance studio.
Deepika’s fitness mantra combines of:
Gymming: “I go to the gym whenever I can. When I am travelling, I do make it a point to work out in the hotel gym”. For those looking at weight loss, here’s what she has to say, “just like me, you need to combine cardio with weight training, because then can you lose weight and tone up at the same time”.
Yoga: Deepika swears by yoga and makes it a point to practice it every evening. “I do yoga in the evenings”. Yoga helps in rejuvenating the mind and the body and makes for a great overall body workout.
Daily walks: “If I can’t go to the gym, I walk twice a day, half an hour in the morning and half an hour in the evening” confesses Deepika. And by the way, did you know walking is considered to be one of the best cardio exercises for a woman?
Dance: Now this is what sets the ravishing 23 year old apart from her contemporaries. When not in the mood for the gym, Deepika prefers shaking a leg to loud music! Jazz, Bharat Natyam, Kathak, you name it and she does it! “In my modeling days, this dance training gave me grace and poise; today, it helps to keep me fit” quips the talented actress.
Get up early, run and play: Deepika attributes her body’s flexibility and agility to “the days when I used to play badminton. I used to get up early and run for 40 minutes and do heavy weight training. It helps me now in terms of flexibility”.
She loves to: Deepika is a diehard foodie and loves to binge on Thai food and chocolate desserts. She does not believe in starvations and confessedly, “lives to eat”. But then just as she enjoys the pleasure of being a gourmet, so does she make it a point to not miss her workout sessions either! “Only diet or only exercise won’t help in overall body weight loss. You have to combine the two” she explains.
A balance of carbohydrates and proteins: She takes a balanced diet with carbs and proteins.
Eat smart: “If it’s a dosa, I have it minus the potato filling; if I am having eggs, I take only the white portion and if I have idlis I substitute coconut chutney with a pudina chutney”. Bottomline: Watch what you eat!
A rice lover: While you may fret at the sight of rice for fear of piling on calories, Deepika being a South Indian and a self confessed rice lover, has never had to shy away from the versatile grain for the fear of weight gain. “I guess my body is so used to rice, that it doesn’t react to it at all”.
Homemade food: “During shoots I eat regular homemade food with dal, two rotis, sabzi, raita, salad or sometimes it is non vegetarian food. But if it’s studio food then I stick to idlis and very light food”.
Breakfast – a must: Deepika has three main meals in a day, breakfast being the most important of them all. “I can’t do without breakfast. I have a huge breakfast – upma, idlis, dosa, parathas – whatever it is, I eat a lot of it.” Now you know why they say, breakfast like a king!
No rice at night: Deepika strictly makes it a point to avoid rice and non vegetarian food at night.
Dislike curd, but: Those who hate having curd, you’ve just got company. Deepika is not the one to like curds, but she compensates for it by having milk and cheese. Do you?
For the picture perfect, Personality – her skin, hair, looks
The first thing in the morning: As soon as she gets up early morning, which is not later than 7 am, is to “have a glass of water”. “Drink lots of water to keep your skin clear” advises Deepika, yes, that is the one thing that sure has contributed to the glow and suppleness of her skin.
Cleanse, tone and moisturize: Deepika’s daily skincare includes cleansing, toning and moisturizing. “Healthy skin needs mild cleansing, for which I use gentle soaps. I use mild products that do not strip my skin of essential proteins”.
Be regular with your hair: Get regular hair cuts, so as to keep the split ends away and condition your hair each time you wash them, so that they remain flowing, and silky.
Dare to experiment: While on one day you would spot her in Jeans and a simple white tee with a hair band, the next day it would have to be a pink flowing dress with a smart up-do and in short pants and sports shoes with a ponytail the next….so keep experimenting too! C’mon girls, let’s go the Deepika way!
Related Link: View Deepika Padukone exclusive
Cardiac output, pulmonary ventilation, oxygen consumption, carbon dioxide output and heart rate during and after exercise are so closely interrelated in an individual performing a standard bout of work that fairly accurate estimates of all other factors can be made from the measured value or a single factor. Post-exercise heart rate is frequently used because of the ease and convenience of its measurement.
The exercises employed in physical fitness tests place the systems of the body (particularly the cardiovascular system) under stress. Running on a treadmill, pedalling a stationary bicycle and stepping up onto a stool are frequently used because they involve large muscle groups in fairly heavy work but do not demand unusual skills.
Performance is measured by the maximal duration of the effort or by the maximal amount of work accomplished. Physiological effect is estimated from the magnitude of the heart rate changes during exercise and from the rapidity of return of the heart rate to normal following the exercise.
There is a voluminous literature on physical fitness tests and testing. The reader is referred to an excellent review and to articles dealing with applications to industry, to physical education and to medicine.
A test of physical fitness for strenuous exertion has been used successfully to detect alterations in physical condition in subjects on reduced calorie intake and with restricted vitamin B complex in the diet. A modification of the test has been used to evaluate the results of programs of physical training.
The test may be administered periodically to determine whether tim the optimal amount of training is being given, to segregate students into classes so that work will not be too hard for some and too easy for others, and to determine when a student has improved enough to be shifted to another class in which he will receive optimal training. Further modifications of the fitness test have been used in programs of rehabilitation and convalescence and in a study of neuro-circulatory asthenia.
Related Link: Health, Fitness and Training
Sportsmen who include running in their fitness program may wonder what longterm effect the pounding will have on their weight-bearing joints. Isn’t there a danger that the wear and tear on the joints could ultimately result in cartilage damage, arthritis and other problems?
Actually, the latest research indicates just the opposite: Runners develop healthier, denser bones than nonrunners and appear to have a lower incidence of wear-and-tear arthritis and osteoarthritis in the knees and hips.
The Stanford Arthritis Center in Stanford, California, conducted a study recently comparing 41 veteran runners and 41 nonrunners. The people in both groups ranged in age from 50-72. The purpose of the study was to determine whether long-term running produces a healthy heart but a worn-out skeletal system.
Researchers found that the runners displayed no sign of cartilage loss in the joints and actually had slightly more joint space than nonrunners. Which is desirable, since decreased joint space is perhaps the most notable feature of osteoarthritis. Also, both male and female runners had 40% greater bone density than nonrunners. Which is desirable again, since loss of bone density is a sign of bone weakening.
At least two other studies have produced similar results, proving that our knees and hips not only stand up to the stress of running but seem to almost thrive on it!
Source: Muscle & Fitness Magazine
Related Link: Beauty, Health, Fitness & Family
People keep asking me me, “How do you do it? You make pictures, you do television, you give concerts, you record albums, smoke cigars, drink martinis, you go out with pretty girls-how do you do it?” It’s very simple. For instance, a martini. You fill the glass with ice, then you pour in some gin and a touch of vermouth, add an olive, and you’ve got yourself a martini.
I also do exercises and walk a lot. And walking is even easier than making a martini. I take one foot and put it in front of the other foot, then I take the other foot and put it in front of the other foot, and before I know it I’m walking. And you don’t even need an olive.
Most people agree that walking is good for your health. And yet where I live in Beverly Hills nobody walks. If they have to go three blocks, they drive.
Some people even have two, three, or four cars. I’ve got one neighbor who has a little car to drive to his big car.
Now me, every morning I get up and go out in my backyard, and rain or shine I walk for a mile and a half. Well, that’s not quite true-I’m exaggerating. If it rains, I let Gene Kelly do the walking. But I don’t let him sing. Around my house I do the singing.
I’ve got a regular routine. I walk through the yard, around the pool, through the trees and back to where I started. And I do this forty times. That covers the mile and a half. Oh, I must tell you one morning when I was filming the Oh God! movie, I got carried away with the part I played.
Instead of going around the pool I tried to walk across it. Swimming is a good exercise, too.
My advice is to walk whenever you can. It’s free, costs nothing, and it not only makes you live longer and feel better, but it also keeps you looking trim. To me that’s important. I’ve always been very conscious of my body. I’m conscious of the fact that it doesn’t look like Burt Reynolds’s. And he’s probably conscious of the fad that his doesn’t look like mine. But that’s his problem. If he wants to look better, let him get out there in the rain with Gene Kelly.
There are two reasons nutritionists love the trendy breakfast food even more than regular yogurt.
Move over, regular yogurt. Going Greek is in, and this exotic option has elbowed its way onto refrigerator shelves everywhere. Most give a big thumbs up to its taste—tangier and less sweet, as well as creamier—but is it healthier than its conventional counterpart?
First, to be clear: Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half.
Those are “two things dietitians love,” says Dawn Jackson Blatner, a registered dietitian and author of The Flexitarian Diet. “For someone who wants the creamier texture, a little bit of a protein edge, and a sugar decrease, going Greek is definitely not all hype.” And it’s really got a following: In the past five years, Greek yogurt sales nationwide have skyrocketed, likely because it satisfies consumers’ needs for health, convenience, and taste, according to Nielsen, a global marketing and advertising research company.
Here’s a closer look at how the two stack up nutrition-wise.
Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that “both types of yogurt can contain high amounts of carbs if they’re sweetened with sugar or another sweetening agent,” says Kari Hartel, a Missouri-based registered dietitian. “No matter which type you choose, opt for yogurt with less added sugar.”
Be wary of Greek yogurt’s fat content. In just 7 ounces, Fage’s full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. (That’s more than in three Snickers bars.) Dannon’s regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and fat-free versions.
A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government’s 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they’re older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.
Regular yogurt provides 30 percent of the federal government’s recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.Still undecided on which team to join? Compare the labels of Dannon’s regular and Greek varieties. (Other popular brands of Greek yogurt include Chobani, and Stonyfield Farm’s Oikos.)
Greek (5.3 ounces, nonfat, plain)
Total fat: 0 grams
Cholesterol: 10 milligrams
Sodium: 50 milligrams
Sugar: 6 grams
Protein: 15 grams
Calcium: 15 percent on a 2,000-calorie diet
Regular (6 ounces, nonfat, plain)
Total fat: 0 grams
Cholesterol 5 milligrams
Sodium: 120 milligrams
Sugar: 12 grams
Protein: 9 grams
Calcium: 30 percent on a 2,000-calorie diet.Greek (5.3 ounces, nonfat, plain)
Though most experts agree that Greek yogurt has a nutritional edge, both kinds help you lose weight by keeping you full on fewer calories. The key is sticking to plain, nonfat, or low-fat varieties. In a recent study published in the New England Journal of Medicine, Harvard researchers found that yogurt can keep help keep age-related weight gain in check. People tended to lose nearly 1 pound every four years if they added a daily serving of yogurt to their diet, probably because of the way bacterial cultures affect our intestines.
If you do opt for Greek yogurt, take advantage of its versatility. Mix it with seasonings like garlic, dill, and parsley to create a unique dip for carrots, celery sticks, or cucumber slices. Toss in some berries or high-fiber granola. You can also substitute Greek yogurt for sour cream on tacos, for example, or for the eggs and oil in baked goods. It’s an acceptable replacement for fatty ingredients like cream cheese, mayonnaise, and butter. “Its thick texture makes it an excellent swap for mayonnaise on sandwiches, or in dishes like potato salad, egg salad, pasta salad, and coleslaw,” Hartel says. “Since these are comfort foods, it makes it easier to transition to using yogurt in recipes.”
Moisturizing and sleeping on a satin pillowcase will help you feel pampered when you wake up.
Before you go to bed at night try one of these simple, at-home beauty tips. You’ll wake up feeling pampered, refreshed and rejuvenated and, yes, even prettier.
Beauty Tip: Braid wet hair for nice waves. It’s an old school bedtime beauty tip for a reason. It works!
Beauty Tip: Try an overnight treatment. Use Frownies Facial Patches to reduce movement during sleep so you’re less likely to crease skin, says dermatologist Francesca Fusco, M.D.
Beauty Tip: Moisturize. Everywhere. Moisturize your elbows…your knees…your toes. Everywhere.
Beauty Tip: Protect your blowout. Flip hair upside-down, pull into a high pony and secure with a terry hair tie.
Beauty Tip: Swipe on nourishing essential oils. “When you wake up, you’ll look like you’ve had a facial,” says Chanel makeup artist Rachel Goodwin.
Beauty Tip: Wear primer over skin care products. Yes, at night! “It allows them to sink in,” says makeup artist Mally Roncal.
Beauty Tip: Change your pillowcase. Sleep on a satin pillowcase for smoother hair.
An apple is a healthy snack, but if you do not eat anything else with it, you can eat too late.
Place the yogurt light, it can be done growing. As it turns out, a number of foods that are generally thought to be a great weight loss can actually stimulate the appetite. Marjorie Nolan, national spokesman for the American Dietetic Association, talks about the skinny on foods that can trigger hunger and sabotage your diet.
Yes, apples are great for you because they contain lots of vitamins and fiber, but only one apple is not a balanced meal. If you do not eat anything else with your apple in the afternoon, you can eat too much dinner.
Best choice: Apple Almond 5-10 or a cheese stick. Spend a few more calories to your meal you will not be ravenous later
2. Light yogurt
The explosion of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of fat-free yogurt in a container and typically, the body does not have enough food to digest leaving the stomach rumbles again.
Best choice: Nolan likes lubricity and high protein content of the plain low fat yogurt Greek. Add fruit and a dash of cinnamon for flavor. If you choose non-fat variety, add one tablespoon of sunflower seeds for the crisis and the satisfaction-the fat in nuts and seeds are slow to digest for a small portion keeps you feeling full.
3. Puffed cereals with skim milk
The combo of skim milk and puffed cereals has too few calories to keep you on for a long time. Many dieters reach for puffed cereals because it seems to fill in a large bowl. However, the low fiber content makes you want to continue after lunch. Puffed cereals also has a high glycemic index, causing blood sugar drop after initial thrust of energy.
Best choice: Rolled oats or steel cut. Oatmeal is high in fiber, which makes a satisfying breakfast. Add a spoonful of brown sugar maple if you need something sweet. Cook your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with milk or low fat stir a tablespoon of peanut butter for even more stick-to-your-ribs goodness.
4. Big green salad with vinaigrette low fat or fat-free
The meal diet typical “of a salad with low fat dressing can have a boomerang effect on appetite. It’s full of fiber and filler, but visually the low protein and fat will not satisfy for long. Stay away from fat-free sauces, which are loaded with sugar.
Best choice: Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leanest choice, you should eat more) to your bowl.
5. Rice cakes
A rice cake = good, rice cakes four overindulgence =. And that’s about how it will feel really happy. Low fiber with a high glycemic index, the typical diet snacks will not leave your tank full for long.
Best choice: Spread a tablespoon of peanut butter or cream cheese on a rice cake for a more balanced food. Or choose whole grain crackers with a standard or small portion of cheese for fiber and carbohydrates and proteins.
6. Chewing Gum
A small stick of gum is a stealth saboteur. While some advocates of chewing gum that she can push snacking, Nolan disagrees. She explains that the explosion of flavor gets the gastric juices flowing. The act of chewing the digestive system turns even more, he prepares a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on gum.
Best choice: We all have our days munchy, so if you just want something to keep your mouth occupied, air-filled corn or raw vegetables are a safer bet.
6. Diet Soda
Such as gum, sweetness wakes up in the digestive process constantly pay nutritional stimulates the appetite. Caffeine and carbonation can curb your hunger for a short time only to have them come roaring back with an energy crisis. If this is not enough to make you rethink your daily dose, a study by the University of Texas Health Center at San Antonio has shown that people who consumed diet soda was an increase from 70 to 500% of the abdominal fat more than ten years compared to those who do not drink diet soda.
Best choice: Drink a hot drink can slow your appetite and allow you to think about your desire. Also, sometimes signals are confused thirst with hunger, so you just need hydration. Caffeine-free herbal tea does not cause a drop in energy.
7. Low-calorie frozen meals
Light frozen meals are low in fiber and only about half the calories you need to feel full. They are also loaded with salt. If you have no other option, the search for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, about 5 grams of fat, and 5-10 grams of fiber.
Best choice: If you are too busy to cook, Nolan offers a “meal assembly based.” Roasted Chicken sausages, a slice of whole grain bread, vegetables, salad bar and a piece of fruit add up to a quick, healthy dinner.
9. Fat free graham crackers and other baked goods
Nolan said that people watching their weight tend to join automatically foods labeled “fat free” on the package, assuming that it is better for food than the regular version. However, when manufacturers make fat free foods, they often have the sugar content. Check the nutrition information on the back – light versions may contain more calories.
Best choice: Regular graham. A little treat, like a graham cracker or chocolate squares quality makes things interesting and not break the bank Calorie-Wise. Nolan said that boredom is the enemy of the diet, and causes people to fall off. “You are better to eat real food and more calories and feel physically and emotionally satisfied than eating” diet “and to be hungry in an hour.”
The more you exercise, the more you need to eat a balanced diet. The nutritional rules still apply, but with an added carbohydrate intake. The combination of healthy food and physical exertion combats stress, encourages tissue repair, rebalances hormones and releases endorphins and encephalin. Mood and outlook should improve markedly.
To boost your sporting performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores it in the muscles and liver as glycogen. Like everyone else, sportspeople need protein, obtained mostly from pulses, poultry, red meat, fish, cheese, eggs and seeds, and vitamins, minerals and essential fatty acids. Sufficient fluids, particularly in advance of sport, are vital. You should also drink water during (if possible) and after exercise to replenish fluids.
The more you train, the more you need to eat a balanced diet. The dietary rules still apply, but with an added carbohydrate intake. The combination of healthy eating and physical stress of fighting effort, promotes tissue repair, rebalance hormones and releases endorphins and enkephalins. Mood and outlook should improve significantly.
To improve your sports performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores in muscles and liver as glycogen. Like everyone else, need protein Sport, made mainly from pulses, poultry, red meat, fish, cheese, eggs and grains, and vitamins, minerals and essential fatty acids. adequate liquid, especially in advance of the sport, are essential. You should also drink water during (if possible) and after exercise to replenish fluids.
If an intense exercise and fitness are an integral part of your life, you need to think long term and always stick to a balanced input, but varied food. Most athletes have a hearty breakfast and nutritious, especially the day of the event, and eat a diet rich in complex carbohydrates permanent.