Libellés

mardi 18 juin 2013

Micronutrient needs




Dietary supplements are not necessary in most cases, a varied and balanced diet covering the needs for vitamins and minerals. The most frequently observed deficiencies concern the iron in athletic women. Contributions in B vitamins (Vitamins B1, B2, B3 and B6), vitamins C and E and beta-carotene should be increased in endurance athletes and strength.

 All this is very complicated, but in short, if your goal is to lose your fat, I recommend you to have a balanced diet, but sufficiently rich in complex carbohydrates (low GI), and perform activities of intensity moderate for a long time (45min to 1:00).
 For athletes before the competition it is essential to follow a diet rich in complex carbohydrates to fill the reserves. It may become necessary for high-level athletes to consult a nutritionist or dietitian (not) to properly plan the amount of food and fluids consumed, the number of meals and the time of their decision and thus to optimize to their maximum performance. Finally adjust your calorie intake based on activity level and replenish your reservations as early as possible, knowing that the muscle's ability to feed its reserves is in the hour of exercise ..

Example mealExample of a balanced individual practicing regular physical activity meal:

BREAKFAST  : breakfast cereals or bread + milk + protein source (egg, chicken, ham, shrimp or dairy).fat (butter, peanut butter, etc.).1 serving of fruit (fresh, applesauce, juice or dry).

LUNCH           ; servings of vegetables.cereals (pasta, rice, spelled, millet, quinoa, couscous, etc..) or legumes.protein source (possibly red meat, fish, eggs, tofu, shellfish or legume).1 dairy product.1 serving of fruit.

DINNER          : serving of vegetable.Tubers (potatoes, sweet potatoes, parsnips, rutabagas, celeriac, manioc, Jerusalem artichoke, beet, tapioca, etc..) Or cereals.poultry, white fish, eggs or tofu.1 dairy product.1 fruit or fruity dessert.



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