ENDURANCE & YOU – In A Nutshell #2

Are you looking for better race time with faster recovery and more endurance? What If you could improve all these things through the foods you eat and the supplements you take? Giving your body what it needs through out the day can be just as important as what you do during intense training sessions.

The starting point is sound nutritional knowledge and practice.

Almost all athletes run into problems that better food choices could have prevented; impaired endurance, difficulty concentrating, decreased strength and improper recovery. The body’s goal becomes maintenance, not athletic dominance.

To put sound nutrition to work you must fuel your body properly before, during and after exercise to gain that performance advantage. How the body works - for every physical effort our bodies require energy. This is measured in calories. Energy is obtained either from ingested food or through the breakdown of energy stores in the body (glycogen and fat).

Carbohydrates provide the primary source of fuel for exercising muscles. Carbs absorb into the blood stream as glucose – a simple sugar. Glucose and stored glycogen are used for fuel by the muscles and can easily be depleted. For maximal performance, carbohydrate intake should be 60% or more. After exhaustive exercise your body requires immediate recovery. Approximately 30 minutes after exercise you should take in a post recovery drink. By replenishing glycogen lost during exercise you are insuring that your muscle stores will be full and ready for your next workout. Without it, your ability to train hard and over all performance will decline.

Supplements are an effective alternative for helping the body adapt to hard training and peak performance.

Vitamins and minerals regulate key functions in the body. Training and exercise put extra demands on your body and may require supplementation to ensure you’re getting everything your body needs. For instance – B complex is involved in energy production and metabolism. Vitamin C is essential in recovery from most sport injuries and repair cellular damage. Chromium helps the body make use of blood glucose in the muscle, resulting in better energy out put. L-glutamine plays an important role at the cellular level, boosting your immune system and repair.

When you exercise you increase the risk of free radicals in the body. Antioxidants – A, C, E and selenium intake will fight off the stressors that heavy exercise can produce. Proper nutrition and supplementation are no substitute for hard work, they are meant to aid you in endurance and speed your recovery.

For more information: Lifestyle & Body Images by Denise – 509.520.5701 – dr_bfit@yahoo.com

TRAIN HARD, EAT RIGHT & BFIT

Lifestyles & Body Images by Denise
822 W Main, Walla Walla
dr_bfit@yahoo.com
509.520.5701
Take care of your health and it will take care of your life!

This maybe something you don’t normally think about, but I know first hand what the saying means “When you have your health you have everything”. We think that when we have money in the bank or a really sporty car to drive or all the pleasures in life that gives us security, we have it all. These things are fine and give us something to work hard for, but what if you can not enjoy them or enjoy your lifestyle? What if all these things mean nothing without your HEALTH!

Have you ever taken time to think about your arms and legs and how much they do for us? It is really amazing when we stop to think about it. Our feet alone take us miles every day. How about our heart and lungs and all the functions our bodies do just to keep us alive.

What do you do to take care of these things? Do you make the time for yourself and the very thing that will improve your life – your HEALTH?

If it wasn’t for my health, my recent knee injury could have been a lot worse. The strength of my knee joint and my mind made it possible to continue doing much of the same things I normally do day to day. I don’t know what I would have done if I was unable to keep my lifestyle on track. I have to say that it was emotional to think about, not being able to stay active. I couldn’t quite wrap my mind around the thought.

Please take it from me - get active, get physical TODAY! I certainly don’t want anyone to get hit by a car to get a wake up call. The better alternative is to use me as example and make a decision to improve your health and make fitness part of your lifestyle today.

TRAIN HARD, EAT RIGHT & BFIT

Eat and bfit

Lifestyles & Body Images by Denise Train Hard, Eat Right & bfit
*** Welcome to IN A NUTSHELL ***

Where to find ME
New Location—Premier Martial Arts 822 West Main
dr_bfit@yahoo.com
509.520.5701

PROTEIN How much is enough
Q: What is protein?
A: Protein is found in all cells of the body and performs crucial functions. Proteins form structural tissue such as muscle fibers, blood plasma, enzymes, hormones and antibodies. It is also responsible for making muscles move and transporting vitamins and minerals. Without it, we would be practically unable to function.
In fact, people who don’t eat enough protein will suffer from wasting; the body will attempt to feed its self by breaking down muscle and organs (catabolism).
Q: Is to much protein harmful?
A: The Tolerable Upper Intake Level (UL) is the amount of something ingested before experiencing negative results. There is no UL established for protein, because there is no evidence to show a diet high in protein will have any negative side effects. The real problem lies with an inactive lifestyle, sitting at a desk, or in a car, then sitting in front of a TV or at a computer for hours. Protein has 4 calories per gram and when you eat to many calories you will gain weight. You need to move to insure that the calories you eat will not turn to fat.
Q: How much protein should I eat per day?
A: A person with an active lifestyle can eat up to 1 gram of protein per pound of body weight. If you really want to know and can wrap your mind around all this, eating protein can keep you lean. In fact the more muscle you have, the more protein you need and the more calories you’ll burn. It does not stop there, the more protein you eat, (to a degree) the more muscle you’ll build—all day long, with or without exercise. Not to forget that strength training should be a part of your healthy lifestyle to help increase muscle tone and burn fat.
So In A Nutshell, why not let one of the three basic food groups work for you—PROTEIN. Give it a try, what do you have to lose except— weight. :)


What do you make time for?
* Yourself? * Your Health?
* Your Family? * Your World?

What came first the CHICKEN or the EGG?
Eggs, an eggceptional protein…
When looking for a good protein source don’t forget the egg. Eggs are found in many different forms, from whole, to liquid and also powders.
Whole eggs can be cooked fresh or hard boiled for convenience. Remember when eating whole eggs, they have 5 grams of fat in each yolk (Make sure to limit your whole egg intake).
Liquid eggs are simply egg whites removed from the yolks and have much less fat than whole eggs. You can use liquid eggs in place of whole egg.
Protein powders, including egg protein can be used in place of or between meals to help keep your protein intake up and metabolism running. Your body can benefit from about 30 grams of protein every 3 hours so make sure to include protein through out the day. Also Proteins have a hunger blunting effect. So protein is eggactly what you need to build muscle, feel full and to be fit. :)

Lifestyles & Body Images by Denise 509.520.5701
In A Nutshell is meant to be informative, useful and motivational. If you find any information helpful or want to know more, PLEASE let me know. I am here for you and your health! Thank you for your attention and your trust. Until next time, Denise :)