Sports Team Pre-game Meal

Over the past 20 years , research has distinctly documented the beneficial effects of nutrition on ca design action . There is no doubt that what an athlete chuck and drinks can affect health , body weight down and organic law , substrate availability during exercise , recovery time later exercise , and , ultimately , exercise exploit . Carbohydrates are primal to maintain origin-glucose levels during exercise and to replace muscle glycogen . Recommendations for athletes shake off from 6 to 10 g /kg body weight per day . The amount required depends upon the athlete s athlete , and environmental conditions . Protein requirements are slightly increased in highly brisk people . Protein recommendations for endurance athletes are 1 .2 to 1 .4 g /kg body weight per day , whereas those for resistance and strength-trained athletes whitethorn be as high as 1 .6 to 1 .7 g /kg body weight per day . expand is important in the diets of athletes as it provides energy , fat-soluble vita instants , and essential dipper acidsDehydration decreases exercise performance thus , adequate fluid in the first place during , and after exercise is necessary for health and optimal performance . Athletes should drink enough fluid to balance their fluid losses . Two hours out front exercise 400 to 600 mL (14 to 22 oz ) of fluid should be consumed , and during exercise 150 to 350 mL (6 to 12 oz ) of fluid should be consumed every 15 to 20 min depending on toleranceBefore exercise , a meal or raciness should provide sufficient fluid to maintain hydration , be comparatively low in fat and fiber to facilitate stomachic emptying and minimize gastrointestinal distress , be relatively high in lucre to maximize maintenance of blood glucose , be moderate in protein , and be composed of foods known and well tolerated by the athleteEating before exercise , as unlike to exercising in the fasting state has been shown to improve performance . The size and timing of the pre-exercise meal are interrelated .

Beca persona close athletes do non like to compete on a full stomach , smaller meals should be consumed in scalelike proximity to the event to allow for gastric emptying , whereas bigger meals can be consumed if more time is available before exercise or competition . Amounts of carbohydrate used in studies in which performance was enhanced have ranged from approximately two hundred to 300 g carbohydrate for meals consumed 3 to 4 h before exercise . Current data are composite concerning whether the glycemic index of carbohydrate in the preexercise meal affects performance . The carbohydrate consumed should yield primarily glucose fructose alone is not as effective and may lead to diarrhea , although mixtures of glucose and fructose have the appearance _or_ semblance to be effective . If the same ingested , the form of carbohydrate does not seem to matter - some athletes may prefer to use a sport drink whereas others may prefer to immerse a solid or gel and consume waterCurrently , the use and recommendation of ergogenic aids to athletes is controversial . Some health fearfulness professionals discourage the use of all ergogenic aids , though others refer they be used with caution and only after awake examination of the product for safety , efficacy...If you want to get a full essay, order it on our website: Ordercustompaper.com

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