Proper foods for your wellbeing
Nutrition

Proper foods for your wellbeing

Choose familiar foods and well tolerated
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:

Good stuff

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

Soy beverages

Fruit and Nut Bars

Vegetable juice and low-fat cheese

Cereal bars, nuts or seeds containing at least 4 g protein

Soy Pudding

Bagel and almond butter

Multigrain crackers (or sesame stick) and light cheese

Stewed fruit without sugar and hemp seed

Dried Salted Chickpeas

Roasted soybeans

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:

15% protein

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)

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