6 GOLDEN RULES FOR ENDURANCE ATHLETES

6 GOLDEN RULES FOR ENDURANCE ATHLETES

By Silky Mahajan  on: 26 January 2017
Rate this: 
 5 Rating  based on 19 Reviews


It has been noticed that many athletes ignore right nutrition but give more weightage to exercise and result is: they end up hitting the wall. Nutrition for endurance athletes is one of the most important sides of preparation to hit the mark. If you are not eating right, you will be able to see clear consequences on and off the field. Here are 6 golden rules, which every athlete should follow:

Eat Right:
For endurance events like Marathon, avoid junk food, simple sugars and eat carbohydrate rich diet. Carbohydrates are converted into glycogen and stored in your muscles and liver. At very high intensity events like marathon, carbohydrates become the sole energy provider, fueling the powerful contractions of fast twitch muscle fibers. As part of your daily diet you need to include good amount of Carbohydrates (45-65%), Protein (10-35%) and Fat (20-35%) to hit the mark.
 

Eat in Right Proportion:
The diet of a runner should be optimal both in quality and quantity of food in order to replenish the energy reserves and to avoid fatigue and inadequate nutrition. It is important that you keep track of what and how much you eat to gain the maximum benefits for your run. If your calorie requirement is 3000 KCAL, it doesn%u2019t mean that you should consume most of the calories in 2-3 meals only. Make sure that you are taking 6-7 meals (3 major 3-4 small) a day by distributing required calories wisely.

Timing Matters:
Along with eating in right proportion it is also important to understand that what time you should eat your meals. Definitely its not a good idea to skip the breakfast and have heavy lunch. All meals (major small) are equally important. Also, make sure that correct meal is taken per/during/post workout. For example, post workout, it should be recovery meal.

5 D%u2019s is the mantra:
To achieve your target follow 5D%u2019s, doesn%u2019t matter its your workout or diet:

  1. Desire: You have to desire to do it, whatever it is.
  2. Discipline: You have to have the discipline to practice as well as to follow diet
  3. Dedication: Dedicate yourself to your task 100%.
  4. Determination: Set small small goals and accomplish them. Don%u2019t give up. Learn from your mistakes and move on.
  5. Devotion: Work smart and give your best efforts. Success will come automatically wherever you go

Stay Hydrated
Dehydration and Over hydration are serious concerns for athletes therefore, it is important to understand when and how much fluid is required before, during and post run. Therefore, keep yourself hydrated by taking all precautionary measures.

Excess is bad of everything
Whether its diet or exercise, don%u2019t stretch/overeat more than a limit.

In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected] OR call on 080 6741 7780 (Dial Extension: 778)


Tags:

 Related Blogs:
5 White Poisons That We Eat Unknowingly
27 December 2016
We might be surprised to know that unknowingly we are consuming 5 white poisons in our daily meal. Forget getting nutrients from these items, we end up troubling our health by consuming these food items which are not at all good for our health and increase risk of developing diseases like cancer, hypertension, bone health issues and diabetes. Pasteurized Cow Milk: The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. Pasteurization destroys beneficial bacteria found in raw cow milk. It kills the natural enzymes and destroys all its phosphatase, which is essential for calcium absorption. Calcium works with Vitamin D, which is vital to the growth and health of children as well as improving immune system. Considering all these facts, we should avoid consuming pasteurized cow milk. White or Refined Rice: The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only. This layer contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent. Refined Sugar: Sugar contains a lot of calories, with no essential nutrients & because of that it is considered as part of %u2018empty%u2019 calories. It can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars: glucose and fructose. For people who are inactive, large amounts of fructose from added sugars get turned into fat in the liver. Because of the harmful effects of sugar on the function of insulin, it leads to type II diabetes.Recommended intake: Worldwide, it is recommended that men can have 9 teaspoons of sugar per day and women can have 6 teaspoons of sugar per day. However, considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in cookies, fruit juices etc. Refined Salt: Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body increases your blood pressure. More salt you eat, the higher your blood pressure will be. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it. Therefore, it is recommended to follow low-salt diet. Normal table salt contains iodine, which is needed for a healthy body. But refining of salt removes iodine from the salt. Fluorides are added during the process of refining which is bad when consumed in excess.Recommended intake: Aim to consume less than 1500 mg of sodium per day and definitely it should not go beyond 2300 mg per day. 1500mg sodium is equivalent to 0.75 teaspoon of salt per day. White Flour (Maida): Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. Use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.  In case of any nutrition related query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected] or call on 080 6741 7780 (Dial Extension: 778).
Let's Take Resolution for Healthy Lifestyle
29 January 2017
A new year is like a blank book, and the pen is in our hands. Lets consider it as an opportunity to write a beautiful story for ourself in year 2017 and follow these mantras to live healthy life style: Quit Smoking Say No to Alcohol Maintain BMI: 18.5-24.9 Maintain BP: 120/80 Maintain Cholesterol<200 Maintain Blood sugar levels (8 hrs fasting): 70-99 mg/dl. Blood sugar levels (2 hrs after meal): <140 mg/dl 6-7 hours of sleep Say no to fast foods Walking/Exercise 45 minutes 5-6 days per week Eat 6-7 meals a day (3 major 3-4 small) Eat plenty of vegetables and fruits Don't skip meals Drink 2-3 litres of water per day Maintain healthy body weight Think positive and keep yourself surrounded with positive energy. Wish you all a very happy, prosperous and healthy new year 2017 :). In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected] OR call on 080 6741 7780 (Dial Extension: 778)
Silky Mahajan

 View Profile

Dietitian in Bangalore , India 

An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA).Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time. She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms.  She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges.Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.
Silky Mahajan
Dt. Silky Mahajan
Dietitian in Bangalore Register Now!