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Meeting your caloric needs and your supply of proteins, electrolytes and micronutrients is the goal behind every fitness diet. If your caloric needs are negative (because you need to lose weight), a proper fitness diet will give you the energy to power your exercise, and the amino acids needed to rebuild your muscle tissue, while raising your metabolic rate so you can "burn off" stored fat in your body. Many will find this a challenge, since their bodies are prompted to hang on to the fat.
What a fitness diet can give you is the assurance that your body can still maintain itself while you shed off unwanted pounds and sculpt your appearance. Beyond the fashionable diet trends we have practically every season, take a look at the basic roles each type of nutrient plays in our bodies.
The bottom of the basic food pyramid still matters, as whole grains and grain products are the best sources of energy. Complex carbohydrates that come from unprocessed grains break down into glucose slower than processed versions. This means your cells can absorb sugar at the pace they need them, and less excess carbs are stored as fat.
Fruits and vegetables provide bulk and vital nutrients to your fitness diet and reduce your cravings for less healthy food. Take them as snacks, or as exercise food. Food like lemons, rhubarbs and lettuce have very few calories and are packed with antioxidants.
Iron carries oxygen to your cells, and the B vitamin series increases carbohydrate metabolism. Zinc and magnesium also helps to build up your muscle mass and strength.
Proteins build up a large part of body mass, and can contribute to raising your metabolic rate. The more muscle volume you gain, the more calories you burn as you move, so body-building is important to your fitness routine.
Fats and oils are the vehicle through which you absorb many micronutrients. While taking extra fat sources out of your diet, a source of beneficial fats is from nuts, grains, and liquid plant oils. Avoid trans fats from deep frying and baked goods' lard like the plague. Synthetic trans fats come from partly hydrogenated oils and transform into a harmful type of cholesterol in the bloodstream.
Avoiding Dehydration during Fitness Exercises
You may not be thirsty, but as you exercise, you will be losing incredible amounts of moisture through your sweat pores and lungs. Too little replenishment for your body's water loss results in nothing other than dehydration. Unless resolved quickly, excessive dehydration will cause changes in the person's blood, and cause the collpase of his liver and lungs, and brain function. Bear in mind though that there might be other causes of dehydation apart from excessive perspiration, like diarrhea, heatstroke, diabetic and surgical complications.
Here are some tips on how you can avoid starving your body of water:
Pay attention to your body for signs of drying out. These include dry lips and tongue, a decrease in urine quantity plus a darker, cloudier discharge, and mild to severe thirst.
when replenishing your liquid levels, avoid caffeine and alcohol as these two substances will draw out more water from your cells.
Watch out for water toxicity, which can happen if your electrolyte requirements are not met during your rehydaration. Electrolytes carry a large part of your cellular activities, and their lack will result in the breakdown of your cells and loss of power.
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