Eating Before Exercise - Foods for Athletic Competition

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Look Good And Live Life Again.
What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. While eating soon before exercise doesn't provide the bulk of the fuel needed for the activity, it can prevent the distracting symptoms of hunger during exercise. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. This is one reason that the post-exercise meal is critical to recovery and being ready for the next exercise session



When To Eat
Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.

If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

What To Eat
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks. Also see: Energy for Exercise - Fat or Carbs?.

Planning
Planning is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.

Suggested Pre-Exercise Foods
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.


1 hour or less before competition


•fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
•Energy gels
•up to 1 1/2 cups of a sports drink.
2 to 3 hours before competition

Why You Need Cardio Exercise

Each week I get questions about cardio--how often we should do it, how hard we should work and why we need it in the first place. Many of us are confused about what to do because there are conflicting opinons about how much cardio we really need. The guidelines published by the American College of Sports Medicine suggest 30 minutes of moderate intensity exercise 5 days a week, or vigorous cardio 20 minutes a day, 3 days a week. For weight loss, you might need even more (up to 60-90 minutes) depending on your diet and other activities. It's tough keeping all these rules straight and, the good news is that you don't have to. Sometimes it's best to forget the rules and get back to basics: Cardio isn't just for weight loss.



Our Bodies Are Made to Move




If you have a sedentary job, think about how your body feels at end of the day. Do you have tight muscles, an aching back, feel exhausted even though you haven't done anything physical? Maybe your shoulders burn from tension and your head hurts from staring at a computer screen for too long. Now, think about how your body feels after a workout. Your muscles are warm and flexible, the blood is pumping through your body, providing oxygen and energy. You feel energized, confident, proud of yourself and ready to take on the world. It's much different, isn't it? Our bodies are made to move--not sit around all day and yet, that's exactly what we're doing.

Next, take a moment to remember all the benefits of cardio exercise:

•Weight loss
•Stronger heart and lungs
•Increased bone density
•Reduced stress
•Reduced risk of heart disease and some types of cancer
•Temporary relief from depression and anxiety
•More confidence about how you feel and how you look
•Better sleep
•More energy
•Setting a good example for your kids to stay active as they get older
Notice that weight loss, while a big focus for many people, is only one benefit of cardio. Despite that, weight loss is often our only goal and not just for health, but to look good. While there's nothing wrong with wanting to look good, having that as our only goal can make exercise harder. Why? Because losing weight takes time...what happens if you don't see results on your timetable? Where will your motivation go if the scale doesn't cooperate? Open your mind to other reasons to exercise--you might just find new ways to make exercising easier.

Cardio for Better Quality of Life

Appearance is important. That's why I take a shower every day, make sure my clothes match and check that I don't have anything green stuck in my teeth. But I worry that we've gotten so obsessed with how we look that we no longer care about how we feel. If you look at the benefits listed above, all of them translate into feeling good now and in the future. Despite that, we still seem more entranced with getting six-pack abs than feeling good, both physically and mentally.

Have we forgotten that being active can make our lives better? Moving around increases blood flow to our muscles, strengthens the heart and lungs and teaches the heart to work more efficiently. Not only that, when you exercise you set a good example for your kids to do the same, which could mean a better future for them.

If all this is true, why isn't that enough to get us moving? Why do so many of us struggle with being active? Part of it might be how we think about ourselves, our bodies and exercise. Read on to learn how to Change the Way You Think.

How to Do Neck Backward Resistance Exercise

The posterior muscles of the neck are the ones responsible for neck extension. These muscles are splenius capitis, semispinalis capitis, suboccipitals, and the trapezius muscle. To strengthen these muscles, application of resistance is done at the back of the head, opposing the extension of the neck. This type of exercise can be executed in two ways -- static and dynamic exercises. In static or isometric resistance exercise, a fixed or immovable resistance is applied, to allow muscle contraction but without any movements from the joint. Dynamic resistance exercise on the other hand, involves application of constant pressure, that allows both muscle contraction and joint movement. Here are some different methods of doing neck extension or backward resistance exercise.


1

Standing or seated, clasp your hands together and place them behind your head. Then gently push the back of your head against your hands as you attempt to move your head backwards (neck extension). Apply enough opposing resistance on your hands to not allow neck extension. Do not tuck your chin while doing this motion. Increase the resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Perform this procedure 5 to 10 times.

2

Begin by sitting on a chair with your head in neutral position. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Gently push your head against the towel as you attempt to move your head backward (neck extension). Apply enough opposing resistance on the towel so that your neck is not able to extend. Increase resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Repeat this 5 to 10 times.

3

Start by lying on your back (supine position), with a pillow on the head, and head in straight position. Now gently push the back of your head against the pillow. Gradually increase the amount of resistance to a tolerable level, hold it for 5 seconds, and then relax. Repeat this procedure 5 to 10 times.
Dynamic Backward Resistance Exercise of the Neck

1

Start in standing or sitting position with your neck flexed (looking down on the floor with your chin tucked to your chest). Clasp your hands together and place them at the back of your head. Then gently push your head against your hands as you lift your head backward (neck extension). Apply tolerable opposing resistance on your hands, while allowing your head to move backwards, until head and neck is in erect position (head is at the center of your shoulders). Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times and be sure to provide few seconds of rest in between.

2

Sit on a chair with your head flexed, as in looking down on the floor, with your chin tucked on chest. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Then gently push your head against the towel as you lift your head backward (neck extension). Apply tolerable opposing resistance on the towel, while allowing your head to move back, until your head and neck is in erect position. Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times with few seconds of rest in between.

3

Lie on you stomach (prone position), with your head over the edge of the bed. Carefully allow your head to dangle beyond the edge of the bed until you can feel a stretch at the back of your neck. Slowly lift your head back from starting position and hold it for 5 seconds. Then relax and bring your head to dangled position again. Repeat this procedure 5 to 10 times allowing a few seconds of rest in between

How Much Water You Need to Drink Today

While water is very important for your health, there are some times when drinking too much water can be a problem:

* If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day
* Don't drink all of the water you need per day all at once. Divide the amount you need and drink several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
* Infants should be given only formula or breast milk unless your pediatrician tells you otherwise.

How much water is enough during a disaster?

Question: How much water is enough during a disaster?

Answer:

Most authorities suggest keeping at least a 3-day supply of water on hand in case of a disaster. The common definition of a 3-day supply is 3 gallons per person: half to drink and half to use for cooking and sanitation. The Centers for Disease Control and Prevention (CDC) even recommends drinking your half gallon every day during an emergency, no matter what. In hot weather, or for special cases like pregnancy or illness, the CDC recommends drinking closer to a gallon per day.

Most experts, including the CDC, warn against rationing. Drink it and more will come, they say. I agree that we shouldn't ration water supplies, but I'm not sure we should force ourselves to drink. There's a difference between depriving yourself of water in order to save it for later, and just not drinking all of it because you're not thirsty.

While not expressly stated, the suggestion to drink at least 64 ounces of water every day during a disaster comes from a longstanding myth that people need to drink 8 glasses of water. In reality, thirst is a good indicator for how much each person needs to drink and 64 ounces is an estimate of the total fluid intake the average person needs -- from all sources (tea, coffee, soda, fruit, water, clam chowder, baked beans...you get the picture).

Obey your thirst. Don't be afraid to drink water during an emergency. Indeed, you'll need to stay hydrated to stay healthy, but you don't need to force yourself to drink simply for the sake of drinking. Common sense suggests that you'll need the same amount of water during a disaster that you would need any other time.

If you follow the official recommendations for storing water -- a gallon per day per person -- and drink what you need, you should have more than enough to get by.

Why Kids Need Water

To stay healthy and energetic, your child's body needs plenty of healthy fluids every day. Water is a perfect choice, since it hydrates without adding unnecessary calories. Our bodies use it regulate temperature, eliminate waste, and cushion our spinal cord and joints. Milk and juice offer benefits, too, as a source of both fluids and essential nutrients such as calcium and vitamin C.
How Much Liquid Do Kids Need?

You’ve probably heard the oft-repeated advice that you should drink 8 cups of water every day. Does the same rule apply to children? Yes and no. According to the Institute of Medicine (a division of the National Academy of Sciences, charged with advising the nation on health topics), most adults get all the liquids they need every day just by eating and drinking normally--with meals, and when they are thirsty. Any beverages, including caffeinated ones, count toward the daily fluid intake your body needs (which is closer to 10 cups than 8, by the way), and food, especially fruits and vegetables, contains water too.

Kids under 8 years old need a little less fluid than adults, but the advice is the same—they should drink healthy beverages with meals, plus sip water any time they are thirsty. Of course, if they are playing or exercising vigorously, or if it’s very hot outside, they’ll need more liquids to make up for what their bodies are losing to perspiration.
What Should Kids Drink?

* Water: Straight from the tap is fine (bottled isn't necessary) but your child may drink more if it's chilled, and/or if she has a special cup, bottle, or canteen for her H2O.

* Milk: Make it low- or non-fat (for kids 2 and up; littler ones need the fat for brain development). Serve two cups a day for kids 8 and under, three cups for older children and teens. Kids need the calcium and vitamin D in dairy products, so if your child doesn't like milk, try flavoring it, or find other sources of these nutrients.

* Juice: Limit to 4-6 ounces a day for kids 6 and under (that's ½ to ¾ of a cup). Older kids and teens can have 8-12 ounces a day. 100 percent fruit juice is best—check the label. Fruit drinks, punches, and ades may have added sugars (and calories). That 100% fruit juice does count as one of your child's servings of fruit for the day—but it doesn't have the fiber that whole fruit does.

* Sports drinks: Generally, avoid these since they add calories and sugar, but few nutrients, to your child's diet. But if he's exercising vigorously and prefers sports drinks to water, let him drink up—it's more important that he stays hydrated. The American Academy of Pediatrics recommends 4 to 6 ounces of fluid every 15 minutes for a 90-pound child while he's exercising. The AAP also suggests weighing your child before and after he exercises so you can see how much fluid he lost—then you'll know how much he needs to replace during future workouts.

* Soda: Avoid. It's nothing but empty calories.

Drinking Water to Maintain Good Health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.
Why You Need to Drink Water
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.
Signs of Dehydration
You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.
How Much Water do You Need to Drink?
A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.
Drink Enough Water
It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.