SPORTS DAY NUTRITION 09 November 2017 HOW TO PREPARE YOUR SPORTSTAR ON THE DAY OF THE EVENT
A high carb, moderate protein, low fat meal two hours before the activity. High fat and high fibre foods take longer to digest and can upset the stomach
A lighter meal or snack if your child is eating less than two hours before the game . This could be easily digestible carbohydrate like fruit , bread or biscuits .
Feed then carbohydrate thirty minutes before a high intensity event and then again two hours post the event, because your child ‘s body is rebuilding muscle tissue and restoring energy and fluids up untiltwenty four hours post the activity . It is better to replenish with healthy proteins , fats and carbs rather than unhealthy snacks.
Don’t forget to pack lots of water.
HOW TO INCREASE YOUR FIBER SUPPLEMENTS? 10 November 2017
Instead of drinking fruit juices, opt for a whole fruit. Eat the peel, where possible.
Start any meal with a portion of salad. This usually takes you 10 minutes to eat, so you can limit your intake of food by eating a salad. Further, as you eat you will realize that it takes 20 minutes for your brain to realize that your stomach is full.
Refrain from eating refined flour, but choose whole grains such as whole wheat flour. This means saying a big NO to biscuits, though you can eat oatmeal cookies and whole grain biscuits as they are high in fiber.
Add a dash of soaked almonds or walnuts, or flax seeds or fenugreek seeds to your meals to increase your fiber content.
Drink vegetable drinks or soups before a meal, and eat green leafy vegetables to enhance your intake of fiber.
Adding bran to your flour will act as a natural fiber supplement.
If you love eating white bread, say goodbye to it and instead opt for brown bread, whole grain pasta, and oats.
You don’t have to sacrifice taste for health but use both judiciously and innovatively so that you get the double benefit of good taste and good food.
While it is always great to increase the amount of fiber you consume daily, it is always advisable to check with your dietitian first. They will be able to guide you so that you get much better results.
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Dt. Madhulika Gandhi
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