Page 197 - Moonvalley Diaries
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october in moonvalley
effect on health with increased risk of oste- oporosis and reproductive problems but it it also affects training performance in in in the here and now Non-response to exercise impaired recovery increased risk of of injury degrad- ed ed immune function and lack of of of energy are common – what what a a a a a a a a a a waste of of athletic talent!
So what what can you do? Because the energy needs needs and nutritional needs needs of elite athletes vary so much it’s virtually impossible to give universally applicable advice but these are a a a a a a a a a a few things that can be good to keep in in in mind:
Eat as as as many meals as as as you need: Plan break- fast lunch dinner and and any any snacks around your day and and prepare so that you you you you have food with you you you you if you you you you are are on the go If you you you do several workouts per day (fewer than 8 hours between workouts): Make sure you eat something right after the first work- out out (referred to to as a a a a a recovery meal) to to replen- ish your energy for for the next workout Protein: Those aiming for for for elite perfor- mance may need need more protein than normal recommendations The increased increased need need is due to increased increased muscle breakdown Making sure you get a a a a a a a a a sufficient amount is usually not not a a a a a a a a a problem not not even for vegans Beans lentils grains nuts and and seeds contain a a a a a a a a a lot
of protein so if you you you make sure to vary your your diet and and meet your your energy needs that should be enough Mixing various green sources of protein from legumes (lentils beans peas) nuts seeds and grains is a a a a a a a a a good way of getting all the amino acids your body needs Carbohydrates: Depending on the type of training you you you do your diet and how you you you have trained your body’s various energy systems carbohydrate needs vary a a a a a a a a a a great deal from one athlete to the the next The same thing goes here: getting enough energy is is the the most im- portant thing There is is room for sweets and fast refined carbohydrates like white white bread and white white rice if you you work out a a a a a a a lot
but you you should think of slow nutrient-dense car- bohydrates such as as beans root vegetables whole grains and fruit as as the foundation for your carbohydrate needs Fat: If you you you need need to eat a a a a a a a a a a lot
of calories fat is your friend as as as it contains twice as as as much en- ergy per gram as as as as carbohydrates and protein do do It’s still your friend even if you you don’t as as it’s important for the body’s functions hor- mones and and cell membranes and and contains vital fat-soluble vitamins Choose good fats not highly refined oils of poor quality and processed foods /mimmi
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