This is not the time to try new foods and choosing foods that usually cause discomfort, such as legumes or crucifers. Here a list of foods that you should do:
Do not wait to feel hunger or thirst before drinking or eating during exercise.
Plan ahead your diet plan and hydration.
Get help from nutritionist sport for you to build a healthy eating plan and hydration adapted.
For hiking and other long-term activities, but less intense, one should consume snacks that provide carbohydrates and proteins. This is the perfect time to consume good fats, such as nuts and seeds.
Mixtures of dried fruit, nuts and seeds
Fruit and Nut Bars
Vegetable juice and low-fat cheese
Cereal bars, nuts or seeds containing at least 4 g protein
Bagel and almond butter
Multigrain crackers (or sesame stick) and light cheese
Stewed fruit without sugar and hemp seed
Dried Salted Chickpeas
Muffins or pancakes health and UHT milk
Pita bread and peanut butter
Menu for a woman who practice strenuous physical activity
The following menu meets all the recommendations above. To read the recipe and nutritional value, click each dish or food.
These are examples of menu for a woman of 38 years, measuring 1.71 m, weighing 69 kg and who trains 3 times 2 hours per week intensely (jogging, spinning, swimming).
Do not forget :
– 2 liters of drinking water every day, whether or not drive;
– Adding during each drive a hydration drink consists of 900 ml of orange juice and 600 ml of water.
How to calculate energy needs?
The formula may seem complex, but it is worth stopping there for those who want to know precisely their energy needs in the practice of intense physical activity.
To calculate the energy needs of a woman of 38 years, measuring 1.71 m, weighing 69 kg and who trains 3 times 2 hours a week of intense, we used the following formula:
Energy requirements (BE) = Basal Metabolic Rate (MB) x activity factor (AF)
MB = 247- (2.67 x age) + (401.5 x height (m)) + (8.6 x weight kg)
FA = 1.75
MB = 1425.51 kcal
BE = x MB FA
BE * 1.75 = 1425.51
BE = 2495 kcal per day
Activity factor (AF)
= 1.35 sedentary
1.55 = weakly active
1.75 = Active
1.95 = very active
The day without training (day 1), the menu contains 2200 kcal + 2 liters of liquids.
The training day (Day 2), the menu contains 2800 kcal + 3.5 liters of liquids (including 1.5 liters of hydration liquid) + a pre-training snack at 15 h, 17 h for driving to 19 h.
The energy distribution is made according to the following proportions:
55% to 60% carbohydrates
25% to 30% fat
The formula to calculate the energy requirements in humans
293-MB = (3.8 x age) + (456.4 m X size) + (X weight 10.12 kg)