Food Power for Athletes . Poor eating habits and nutritional deficiencies can impair performance. Some general guidelines that each athlete, recreational or competitive, should follow when trying to maintain a favorable level of fitness are described below. Dietary Balance. For body weight maintenance, energy in must equal energy out. Therefore, athletes who burn fuel to perform have to consume more calories. Low energy (calorie) intake for high- intensity exercise can result in loss of muscle mass, menstrual dysfunction, and loss of bone density. Nutrition Recommendations and Interventions for Diabetes A position statement of the American Diabetes Association. Lean Gain/Fat Burning Diets. Moderate carbohydrate and fat diets. A ratio of 50% protein, 20% carbohydrate and 30% fat works very well. Goal: Controlled fat loss. Gluten-Free Diets Are Beneficial for Many High-Protein Diets and Weight Loss By Diane Welland, MS, RD High-protein diets such as the Zone, Atkins, and Sugar Busters have come and gone for. Start a 3FC Blog 3FC gives the users the ability to start their own weight loss blog. With a 3FC Blog you can. There are 0 vitamins & minerals in sugar. 2% of people maintain a 20lb weight loss. 2.7% of men & women were obese in the UK in 1972. What is Sainsburys Diets? Sainsburysdiets.co.uk (now dietplan.co.uk) is an online diet website which offers two methods for weight loss or weight maintenance. Calories should come from a healthful selection of foods high in carbohydrates, low in fat, and adequate in protein. Because of its high carbohydrate and low- fat content, a plant- based diet is an optimal sports diet. It is also rich in vitamins, minerals, and antioxidants. On a per- calorie basis, carbohydrate needs for athletes are similar to those for anyone else (at least 5. Specific recommendations for athletes are based on weight and range from 6 to 1. An abundance of evidence shows that carbohydrate availability boosts endurance and performance. Whole grains, fruits, and vegetables are excellent sources of carbohydrates. Depending on how strenuous the exercise, carbohydrates should be consumed during recovery, between 3. Carbohydrate- rich foods with a moderate to high glycemic index provide a readily available source for glycogenproduction. Overall, a high- carbohydrate diet is most important in ensuring optimal storage of carbohydrates in the body, which fuel the body for exercise and support performance in both the endurance. Tailoring diets to your farm. Modern research and management suggests feeding programs for swine herds be modified to optimize nutrition for new conditions and. 13 Tips for Women Over 40 to Manage Their Weight by LISA JEY DAVIS Last Updated: Sep 20, 2016. Low-calorie diets usually produce an energy deficit of 500 A plant- based diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides the high- carbohydrate content to fuel the body through training sessions and competition. Fat. The key point about fats is that animal fats are high in saturated fat and should be avoided. High- fat diets are not recommended for athletes. There are 2. 0 different amino acids in the foods we eat, but our bodies can make only 1. The nine essential amino acids that cannot be produced by the body must be obtained from the diet. A diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids. It was once thought that various plant foods had to be eaten together to get their full protein value, a method known as . Concentrated protein sources are not needed. However, abundant protein is found in tofu, soy milk, tempeh, seitan, and various meat analogues. Protein requirements are very individualized and are primarily dependent on body size. The recommended dietary allowance (RDA) for the average, sedentary or lightly active adult is 0. For most people, this is more than enough. However, some authorities believe that protein needs for athletes may range from 1. Compared with carbohydrate and fat, protein is used only minimally for fuel,1. Since meat has no fiber, it can make an athlete feel constipated, . These legumes have as much as 7 to 1. Shake it up! Blend nondairy milks or soft tofu with your favorite fresh or frozen fruits for a thick, delicious, creamy high- protein shake. Marinated tempeh or veggie burgers, grilled on a bun or added to pasta sauce, offer a quick protein boost to any meal. On the go? Nutrition bars and soy powder shakes are quick and convenient supplements that can help increase the protein content of any well- balanced vegetarian diet. Water. Maintaining optimal hydration status is important in promoting peak performance and preventing injuries. Dehydration, defined as body weight loss of 1 percent or more because of fluid loss, results in a number of symptoms, including headache, fatigue, heat intolerance, and dark urine with a strong odor. More serious effects include neuromuscular fatigue,1. By maintaining a regular fluid schedule of at least eight 8- ounce glasses of water per day, these symptoms are easily prevented. Fluid needs increase with exercise. Additionally, participating in activity at high altitudes, low humidity, and high temperatures can also increase fluid needs. The following guidelines can help you stay hydrated: 1,1. Two hours before exercise: Drink 1. During exercise: Drink 5 to 1. After exercise: Drink 1. Water is ideal as a fluid replacer, particularly for activities lasting less than one hour. For those activities lasting more than 6. Electrolytes and carbohydrates can also be easily ingested through food, in addition to water, following a training session or event. Putting It All Together. A plant- based diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides the high- carbohydrate content balanced with the protein and fat the body needs for training sessions and competition. When these three nutrients are consumed from plant- based sources and in the recommended ratios, an athlete will get all the vitamins and minerals he or she needs to best perform, recover, and perform again. An optimal sports diet for performance, recovery, and health is found in the Power Plate. By choosing generous servings of these nutrient- dense foods with a focus on variety and wholesomeness, your body will reap the benefits. Whole grains: Choose whole- grain breads, cereals, rice, and pastas. They are rich in complex carbohydrate, fiber, zinc, and B vitamins. A single serving also provides about 2 to 3 grams of protein. Vegetables: Choose a variety of colorful red, orange, and yellow vegetables in addition to leafy greens for vitamin C, beta- carotene, and other antioxidants that will protect your body from the stress of exercise. These foods also provide iron, calcium, fiber, and a modest 2 grams of protein per serving. Legumes: Choose a variety of beans (chickpeas, black beans, kidney beans, great northern beans), as well as soy milk, tofu, tempeh, and textured vegetable protein. They are not only high in protein (about 7 to 1. B vitamins. Fruits: Choose a variety of fruits and fruit juices for extra vitamins, especially vitamin C. By choosing fruits of different colors, you can ensure a variety of vitamins and minerals. Vitamin B1. 2 supplement: A multivitamin/mineral supplement or vitamin B1. Fortified foods, such as fortified breakfast cereals or fortified soy and rice milks, may also contain the active form of vitamin B1. References. 1. Rodriguez NR, Dimarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Vegetarian dietary practices and endurance performance. Burke LM, Cox GR, Culmmings NK, Desbrow B. Guidelines for daily carbohydrate intake: do athletes achieve them? Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. Tarnopolsky MA, Gibala M, Jeukendrup AE, et al. Nutritional needs of elite endurance athletes. Part I: carbohydrate and fluid requirements. Haff GG, Lehmkuhl MJ, Mc. Coy LB, Stone MH. Carbohydrate supplementation and resistance training. Leveritt M, Abernethy PJ. Effects of carbohydrate restriction on strength performance. Position of the American Dietetic Association: vegetarian diets. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academy Press; 2. Liebman M, Wilkinson JG. Carbohydrate Metabolism and exercise. In: Wolinsky I, Hickson JF, eds. Nutrition in Exercise and Sport. London: CRC Press; 1. Vallier JM, Grego F, Basset F, Lepers R, Bernard T, Brisswalter J. Effect of fluid ingestion on neuromuscular function during prolonged cycling exercise. Water: an essential but overlooked nutrient. Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Nutrient beverages for exercise and sport. In: Wolinsky I, Hickson JF, eds. Nutrition in Exercise and Sport. London: CRC Press; 1. Low Carbohydrate - How do low carb diets work? Reviewed by Dietitian, Juliette Kellow BSc RDLow carb diets, like the Atkin's diet have been around for a long time. Read dietitian, Juliette Kellow's verdict on low carbohydrate diets. Well Known Low Carb Diets. As well as the Atkin's diet, low carbohydrate is the basis for a number of diet plans, the list below shows some of the more well- known versions. The different types do have minor variations but all are basically low carb diets. What Are Low Carb Diets? Low carb diets are based on the premise that a diet very low in carbohydrate leads to a reduction in the body's insulin production, resulting in fat and protein (muscle) stores being used as its main energy source. When this happens a person is said to be in a state of ketosis - characterised by smelly breath (an acetone smell like nail varnish) and side effects such as nausea and fatigue. So you cut out things like pasta, bread, rice and alcohol, yet you eat unlimited amounts of meat, cheese and butter. That's why the Atkin's diet claims to be so luxurious. Do Low Carbohydrate Diets Work? In the short term, most people who go on low carb diets do lose weight and they lose it very quickly. However, the majority of weight loss comes from loss of water and muscle tissue, not fat which is what you need to lose to keep the weight off. Also, if you're trying to lose weight permanently, losing precious lean muscle tissue is like sabotaging your own body. Muscle tissue is metabolically active, and burns calories even when you are at rest. A decrease in the amount of muscle tissue you have will lead to a decrease in the number of calories you need each day to maintain your weight, making it much harder to keep your weight under control when you stop following the low carb diet. So Why Do It? People are attracted to low carb diets as weight loss is very rapid, and we like to see instant results on the scales! Lots of Hollywood stars go on low carb diets because they need to drop a dress size for a film - they don't do it for permanent weight loss or good health. Is Low Carb A Healthy Diet? Read Dietitian Lyndel Costains Review. Most people find it a real . Take our FREE trial »Health Issues. The Food Standards Agency has an informative article about low carbohydrate diets and possible health. Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women . Potential benefits and risks have not been tested adequately. Objective. Secondary outcomes included lipid profile (low- density lipoprotein, high- density lipoprotein, and non. Outcomes were assessed at months 0, 2, 6, and 1. The Tukey studentized range test was used to adjust for multiple testing. Results. Mean 1. 2- month weight loss was as follows: Atkins, . Weight loss was not statistically different among the Zone, LEARN, and Ornish groups. At 1. 2 months, secondary outcomes for the Atkins group were comparable with or more favorable than the other diet groups. Conclusions. While questions remain about long- term effects and mechanisms, a low- carbohydrate, high- protein, high- fat diet may be considered a feasible alternative recommendation for weight loss. Trial Registration. National dietary weight loss guidelines (ie, energy- restricted, low in fat, high in carbohydrate)7 have been challenged, particularly by proponents of low- carbohydrate diets. However, limited evidence has been available to effectively evaluate other diets. Several recent trials compared low- carbohydrate vs traditional low- fat, high- carbohydrate weight- loss diets. The primary study objective was to examine the effects of diets and gradations of carbohydrate intake on weight loss and related metabolic variables in overweight and obese premenopausal women. Premenopausal women aged 2. Women were excluded if they self- reported hypertension (except for those whose blood pressure was stable using antihypertension medications); type 1 or 2 diabetes mellitus; heart, renal, or liver disease; cancer or active neoplasms; hyperthyroidism unless treated and under control; any medication use known to affect weight/energy expenditure; alcohol intake of at least 3 drinks/d; or pregnancy, lactation, no menstrual period in the previous 1. Race/ethnicity data were collected by self- report to be used for descriptive purposes and possible ancillary analyses of subgroups. All study participants provided written informed consent. The study was approved annually by the Stanford University Human Subjects Committee. Randomization was conducted in blocks of 2. Participants were assigned 1 of 4 diet books: Dr Atkins' New Diet Revolution,8. Enter the Zone,9. The LEARN Manual for Weight Management,1. Eat More, Weigh Less by Ornish. Each diet group attended 1- hour classes led by a registered dietitian once per week for 8 weeks and covered approximately one eighth of their respective books per class. The same dietitian taught all classes to all groups in all 4 cohorts and was rated by participants at the end of the 8- week sessions for enthusiasm and knowledge of the material (rating scale of 1- 5, from . The LEARN program is intended to be a 1. Efforts to maximize retention in the study included e- mail and telephone reminders for appointments, e- mail or telephone contact from staff between the 2- and 6- month and between the 6- and 1. Each group received specific target goals according to the emphasis of the assigned diet. The Atkins group aimed for 2. The Zone group's primary emphasis was a 4. The LEARN group was instructed to follow a prudent diet that included 5. The primary emphasis for the Ornish group was no more than 1. Additional recommendations given for physical activity, nutritional supplements, and behavioral strategies were consistent with those presented in each diet book. The guidelines for the Zone and LEARN diets incorporated specific goals for energy restriction, while for the Atkins and Ornish diets, there were no specific energy restriction goals. A range of behavior modification techniques were discussed during the 2- month classes. The Ornish and Zone books suggest some stimulus- control strategies but on the whole do not emphasize behavior modification, whereas both the Atkins and LEARN books suggest multiple strategies, such as relapse preparation and planning strategies and goal setting. Overall, the LEARN manual has the greatest emphasis on behavior modification strategies. Dietary intake data were collected by telephone- administered, 3- day, unannounced, 2. Nutrition Data System for Research software, versions 4. Nutrition Coordinating Center, University of Minnesota, Minneapolis). Data collectors were trained and certified by the Nutrition Coordinating Center. The recalls occurred on 2 weekdays and 1 weekend day per time point, on nonconsecutive days whenever possible. Local foods not found in the comprehensive database were added to the database manually. Energy expenditure was assessed using the well- established Stanford 7- day physical activity recall. Anthropometric Data. Height was measured to the nearest millimeter using a standard wall- mounted stadiometer. Body weight was measured to the nearest 0. Waist and hip circumference were measured to the nearest millimeter by standard procedures using a 1. Whole- body fat (percentage of body mass) was determined by dual- energy x- ray absorptiometry using pencil- beam mode on the Hologic QDR- 2. Hologic QDR 4. 50. Hologic Inc, Waltham, Mass). Metabolic Measures. Blood samples were collected after a 1. Plasma total cholesterol and triglycerides (free glycerol blank subtracted) were measured enzymatically using Stanford Clinical Chemistry Laboratory. Clinic and laboratory staff members were blinded to treatment assignment. The selected minimal clinically significant between- group difference in weight change was 2. Based on previous trials, we projected a 6. SD of weight change. The primary analysis was conducted applying intention- to- treat methods with baseline values carried forward for missing values. Thus, with 4 treatment groups and a projected 7. Dietary composition data (energy intake; percentage carbohydrate, fat, and protein; and grams of saturated fat and fiber) were analyzed using raw, unadjusted means (SDs) (ie, no imputation for missing data). Between- group differences in dietary intake at each time point were tested by analysis of variance (ANOVA). For weight and for all secondary outcome measures, analyses were conducted using all time points and all diets and were tested for diet group. Triglyceride data were log- transformed to attain normal distributions for testing; for ease of interpretation, values presented in the text and figures are untransformed. Differences among diets for 1. ANOVA. For statistically significant ANOVAs, all pairwise comparisons among the 4 diets were tested using the Tukey studentized range adjustment. Statistical testing of changes from baseline to 2 months and to 6 months using pairwise comparisons are presented for descriptive purposes. For exploratory purposes, ancillary analyses were conducted to determine the effect of diet group assignment on secondary outcomes at 1. Also for exploratory purposes, all analyses of weight and secondary outcome measures were tested using only available data, without using baseline values carried forward for missing data or other imputation methods. There were no substantive differences in any of these findings compared with the analyses with baseline values carried forward and, therefore, only the primary analyses are presented. Multiple regression was used to examine potential interactions between race/ethnicity and diet group for effects on weight loss; there were no significant interactions. All statistical tests were 2- tailed using a significance level of . Figure 1 shows participant flow; Table 1 shows baseline characteristics. In all 4 diet groups, 8. Attendance was not different by diet group (P. Retention at 1. 2 months was 8. Atkins, Zone, LEARN, and Ornish groups, respectively, and was not significantly different among groups (P. Participant ratings for class instructor enthusiasm and knowledge of material were very high for both among all diet groups and were not significantly different among groups; average scores ranged from 4. However, relative to baseline, there was a significant mean decrease in reported energy intake at all postrandomization time points (P<. At subsequent time points the diets were statistically different in carbohydrate content, progressing from low to high across the Atkins, Zone, LEARN, and Ornish groups. This same pattern was observed for fiber intake. The reverse pattern, higher to lower intakes, was statistically significant for protein, fat, and saturated fat at all time points. Between- group differences in patterns of nutrient intake were largest at 2 months. At 1. 2 months, the patterns of nutrient differences between groups were still present, but the magnitude of differences was diminished. Total energy expenditure was slightly higher for the Ornish group vs the other 3 groups at baseline but was not significantly different among groups at any subsequent time point (Table 1). Relative to baseline, there was a modest and significant mean increase (P<. SD, 2. 8), +0. 4 (SD, 2. SD, 3. 0) kcal/kg per day at 2, 6, and 1. At the 2- and 6- month intermediate time points, the weight change for the Atkins group was significantly greater than for all other groups (P<. Weight change among the Zone, LEARN, and Ornish groups did not differ significantly at any time point. The pattern of changes in body mass index, percentage of body fat, and waist- hip ratio among groups paralleled the changes in weight, although the between- group differences at 1. P. Four of the LDL- C values could not be calculated because of triglyceride concentrations greater than 4. L (4. 5. 2 mmol/L) and were treated as missing data. At all time points, the statistically significant findings for HDL- C and triglycerides concentrations favored the Atkins group (Table 3). Changes in LDL- C concentrations at 2 months favored the LEARN and Ornish diets over the Atkins diet; however, these differences diminished and were no longer significant at 6 and 1. Non- HDL- C differences among groups were not significant at any time point.
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