by thealpinepursuit | Jul 28, 2021 | Healthy Lifestyle, Nutrition
Do you love spending time in the outdoors? The hard part is to stay healthy while always on the go. The need to refuel your body is crucial to keeping up with all the demands of every adventure. While out exploring, power pack your diet with these 21 foods to replenish your lost electrolytes.
Electrolytes are important for athletic performance. In fact, the key to performing well while out on an adventure comes down to providing your body with everything it needs. Making a few changes can set you apart. You will feel and perform better.
What Are the Benefits of Adding Electrolytes in Your Diet?
Electrolytes are electrically-charged minerals. The right balance is vital for you to create a well-performing body. Electrolytes are found in a variety of healthy foods, or as a supplement you can add to your water.
Electrolytes work with water in your body to perform at your highest level. If you want to be ready to take on any adventure, make sure to add these into your diet. Otherwise, you will significantly decrease your performance.
The benefits are seen throughout your entire body. There are a number of different reasons to add electrolytes to your diet. After all, you will not be able to function properly without them. They are essential for:
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- Controlling your fluid balance
- Maintaining your blood pressure
- Helping your muscles contract
- Maintaining the correct acidity of your blood
- Keeping a safe heart rhythm
However, if you are not careful you can quickly run into health problems. The most common imbalances are of sodium and potassium. An imbalance of electrolytes can cause the following:
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- confusion
- headaches
- fatigue
- muscle weakness and cramping
- nausea
- vomiting
- diarrhea
Imbalances can be caused by low or high levels. There is a healthy range of all electrolytes within your body. Otherwise, you will not be able to perform at your best.
Pounding headaches and muscle cramps are the worst. It is hard to enjoy any activity when you feel like crap. After all, this is why it is so important to add healthy foods to your diet. The balance of electrolytes within your body can prevent feeling like this.
The Different Electrolytes
There are seven different electrolytes. Each works to support your health in their own way. The key is to add each of the electrolytes into your diet with a variety of healthy foods. Besides for bicarbonate, as it is produced within your body. Thus, you do not need to get this one through your diet.
1. Sodium
2. Potassium
3. Calcium
4. Magnesium
5. Chloride
6. Bicarbonate
7. Phosphate
How Much Electrolytes Do You Need?
A healthy diet is important to keep the right levels. However, you must keep in mind other conditions that will lead to fluctuations in your electrolyte levels.
Indeed, there are several factors to consider when you attempt to replenish your electrolytes. The following factors determine your needs on each adventure.
As you age, you become more susceptible to imbalances. So you must monitor more closely. Additionally, medications can have a drastic impact on your levels. For example, diuretics will cause a shift in your levels more frequently. As you age, you generally take more medications so be aware of this side effect.
The actual activity will play the most crucial role in determining the amount of electrolytes you need in your diet. This includes the length, intensity, and type. The longer and more difficult an activity, the more electrolytes you will need to replenish your levels.
Another key point is to always check the weather. Hot and humid climates cause for you to lose the most. In fact, humidity prevents your sweat from evaporating properly causing you to sweat more. Thus, pay attention to the weather to plan for the amount of electrolytes you will need. Cold weather can also provide a false sense of hydration. Generally speaking you will feel a decreased need to consume water and electrolytes. Do not wait until you are thirsty to replenish your body.
21 Foods to Replenish Your Electrolytes
After all, foods and supplements are your main source to recharge your body. If you are looking to improve your performance than you are going to want to add these foods to your diet. For the most part, intense exercise will require you to consume more electrolytes than normal.
Building a healthy diet takes work. However, the right foods will help you reach your fitness goals. Electrolytes are a major part of that success. A variety of healthy foods is the best way to replenish your lost electrolytes. Additionally, always make sure to have a healthy meal before performing a hard workout.
The following 21 foods are perfect to add to your diet. While some are just food options, others are a combination.
1. breakfast smoothie (berries, scoop of protein, collagen, and almond milk)
2. chia seeds
3. sunflower seeds
4. nuts (almonds, cashews, and peanuts)
5. almond butter wrap
6. strawberries
7. blueberries
8. bananas
9. oranges
10. tomatoes and cucumber salad
11. overnight oats (with coconut or oat milk)
12. coconut water
13. raisins
14. olives
15. baked sweet potatoes
16. beef jerky
17. dark leafy greens salad (kale and spinach)
18. natural protein bars
19. broccoli
20. avocados
21. yogurt and granola
Additionally, try adding a natural electrolyte supplement to your water. Some extra electrolytes can be great to keep up with the demands of intense exercise. Also, adding a little flavor to your water can help you drink more. Just make sure to not overdo it.
Tips to Replenish Your Electrolytes
Generally speaking, a few tips can be what you need to keep your electrolytes in balance. For the most part these important tips will make all the difference in your performance.
Eat a balanced, healthy diet.
Drink plenty of water, but don’t overdo it. Too much water can cause an imbalance.
Use a natural supplement to give yourself a boost.
Try to avoid the hottest parts of the day.
Replenish yourself with fluids and electrolytes before, during, and after your activity.
You can avoid electrolyte imbalances by eating a healthy diet and drinking enough water. If you’re an athlete, sports drinks may be a good way for you to quickly replenish your electrolyte levels. However, just be careful to pick a supplement with the right ingredients.
In conclusion, electrolytes assist with a number of functions within your body so you are able to reach your optimal performance.If you are looking to reduce headaches, fatigue, and soreness than you are going to want to add these 21 healthy foods to your diet. After all, the secret to performance in through your diet.
by thealpinepursuit | Jun 23, 2021 | Healthy Lifestyle, Nutrition
Are you looking to enhance your fitness level? The 13 essential vitamins and minerals for your health have the power to transform your mental and physical performance. However, you need to consume these nutrients within your diet since your body is unable to produce them. All it takes is a few small changes. Super foods are filled with all the vitamins and minerals you needs to stay healthy. These nutrients will have you exceeding your fitness goals in no time.
The addition of the right foods into your diet is a great start. Always try to get your nutrients first from fresh whole-foods. When you have made changes to your diet, then you can try to boost your intake with some natural supplements. In fact, there are several supplements out there that can have an incredible impact. So, add these 13 essential vitamins and minerals for your health to take your performance to the next level.
The 13 Essential Vitamins and Minerals
Consuming a diet with a variety of different types of fruits, vegetables, and grains is the perfect way to get everything you need. However, it is easy to fall behind on certain nutrients if you are not paying attention. Since vitamins and minerals are needed within the body to perform a variety of functions, it is crucial to get all of the essentials.
For this reason, if you want to dominate mentally and physically, these are the best vitamins and minerals to improve your health. Make sure to add a daily dose of all these nutrients to boost your performance.
1. Vitamin A
Benefits: The benefits of vitamin A include eye protection from age-related declines, supports a healthy immune system, increases clear skin, and promotes healthy growth and reproduction. Vitamin A benefits your performance through protecting your body from free radicals as a powerful antioxidant.
Healthy Foods: The best food sources for vitamin A are carrots, sweet potatoes, cod liver oil, dark leafy greens, broccoli, whole eggs, and cantaloupe.
2. B Vitamins
Benefits: B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). The major benefits of all the B vitamins include energy production, immune support, glucose and protein metabolism, and hemoglobin production. As shown above these nutrients contribute to tissue maintenance and protein synthesis to increase athletic performance.
Healthy Foods: These vitamins are not stored in the body for long periods. Thus, these vitamins are important to attain regularly in your diet. Healthy sources for the B vitamins include salmon, potatoes, chili peppers, dark leafy greens, eggs, beef, legumes, chicken, sunflower seeds, coffee, and milk.
3. Vitamin C
Benefits: Vitamin C is essential for immunity, iron absorption, skin elasticity, and functionality of your blood vessels. Vitamin C helps the body produce collagen. In conclusion, vitamin C is a power supply to keeping your body healthy and running smoothly.
Healthy Foods: The top food choices filled with vitamin C are oranges, kiwi, berries, grapefruits, Brussels sprouts, peppers, broccoli, and potatoes.
4. Calcium
Benefits: Calcium is responsible for the growth, maintenance, and repair of bones. In addition, calcium assists with muscle contractions, nerve conduction, blood clotting, and supporting healthy levels of testosterone. Strong bones and a healthy testosterone level are the perfect combination for improving your physical performance.
Healthy Foods: Healthy food options filled with calcium are dark leafy greens (kale or spinach), almonds, fish, and diary products.
5. Vitamin D
Benefits: Vitamin D works to increase the consumption of calcium to keep your bones strong and healthy. Overall, the combination is required for either to be effective. Additionally, vitamin D plays a role in reducing inflammation, supporting testosterone levels, and improving your mood. Vitamin D is important for your performance with reducing stress fractures and building lean muscle.
Healthy Foods: The best source of vitamin D comes from spending time in the sun. Of course, since direct sunlight in not always possible you can get it through your diet as well. Food sources include salmon, whole eggs, and mushrooms.
6. Iron
Benefits: The importance of iron includes boosting energy, muscle performance, and transportation of oxygen throughout the body. Furthermore, vitamin C assists to increase the absorption of iron. The greatest athletic benefits of iron include muscle growth, energy, and an improved cardiovascular system. Iron has a large impact on athletic performance. In fact, iron improves the function of muscles, reduces fatigue, and increases aerobic efficiency.
Healthy Foods: Red meat contains the highest amount of iron, as well as other meats like poultry and fish. Other rich iron sources include spinach, lentils, whole grains, quinoa, pumpkin seeds, broccoli, tofu, and dark chocolate.
7. Vitamin K
Benefits: Vitamin K contributes to bone health with the help of calcium and vitamin D. Additionally, vitamin K helps to reduce stiffness of blood vessels and is a factor in the blood clotting process. In fact, the versatility of vitamin K makes it a great addition to your diet for heart health, increasing bone density, and lowering your risk of cancer.
Healthy Foods: Vitamin K is found in dark leafy greens like spinach, fermented products, egg yolks, Brussels sprouts, broccoli, and chicken thighs.
8. Zinc
Benefits: Zinc aids in muscle repair and growth, reduces inflammation, helps with nutrient absorption, boosts energy production, and enhances immunity. The ability to stay feeling healthy and energized with the immunity boost of zinc are great to improve your physical performance. In addition, zinc is effective with enhancing your nutrient absorption, which can be a game-changer after an intense workout. When you body works more efficiently, you are able to repair, grow, and recover at a much faster rate. Anyone looking for a boost to their recovery should focus on adding more zinc into their diet. With all the benefits, zinc will leave your body feeling more rested and ready for another training session.
Healthy Foods: Healthy food options high in zinc include whole eggs, nuts, legumes, whole-grains, dark leafy greens, and meat.
9. Selenium
Benefits: Selenium is a powerful antioxidant working to support cell health and muscle regeneration. During exercise, the harmful effect of oxidative stress causes the build-up of free radicals. Thus, selenium works to reduce the damage caused from this stress. Selenium is protection to your cells.
Healthy Foods: Healthy food sources with selenium include Brazil nuts, oysters, chia seeds, oats, brown rice, and whole eggs.
10. Magnesium
Benefits: Magnesium is great for getting quality sleep, managing stress, and essential for your metabolism. In fact, magnesium is required for the processes that produce energy within your body. If you are looking to improve your recovery, try adding more magnesium into your diet. Not to mention magnesium works well to improve your mood, prevent damage from stress, and reduce fatigue. Magnesium is crucial for both your mental and physical performance.
Healthy Foods: Healthy food choices filled with magnesium include avocados, nuts, legumes, whole grains, dark greens, seeds, and fatty fish like salmon.
11. Sodium
Benefits: Sodium is both an electrolyte and a mineral important in maintaining the balance of fluids in and out of your cells. Other health benefits include an improvement in heart performance, glucose absorption, and your nervous system. Additionally, sodium plays an important role in the regulation of muscular contractions. Strenuous exercise reduces the amount of sodium. As an athlete, you must replenish all of the sodium lost through your sweat. Sodium is responsible for increasing your fluid retention, leading to better stamina and endurance.
Healthy Foods: The top healthy foods with sodium are dairy products (cheese), pickled vegetables like cabbage, bananas, applies, table salt, smoked meats, egg yolks, homemade soups, and olives.
12. Vitamin E
Benefits: Vitamin E is important to the health of your brain, blood, skin, and eyes. Furthermore, vitamin E can be applied directly to your skin to moisturize, reduce itching, and clear up skin issues like eczema. Also, vitamin E is an antioxidant, thus protecting your body from free radicals. Free radicals are released after strenuous exercise and can cause damage if not taken care of efficiently.
Healthy Foods: The best sources of vitamin E are dark leafy greens, meats, almonds, sunflower seeds, tomatoes, peanuts, pumpkin, and fortified cereals.
13. Potassium
Benefits: Potassium is an essential electrolyte that helps to maintain fluid balance, muscle contractions, and nerve signals. The two electrolytes, sodium and potassium, work closely together to make sure the right amount of fluid is inside and outside of each of your cells. Potassium is directly responsible for the fluid inside of your cells. Additionally, potassium is a major component of conduction of nerve signals. Nerve signals play a direct role in proper muscle contractions and a regular heart beat.
Healthy Foods: The best healthy food sources for potassium are bananas, oranges, mushrooms, sweet potatoes, dark leafy greens, and beans.
In Conclusion: The Importance of Vitamins and Minerals for Health
In fact, vitamins and minerals are essential for your health. With this in mind, including these 13 vitamins and minerals in your daily diet can have a life-changing impact on your performance. A well-balanced diet can be obtained through a variety of fresh foods and natural supplements. You must work to be proactive with your approach to nutrition and athletic performance. Of course, it will be well worth your efforts for the improvement in your health.
Vitamins and minerals can make or break your mental and physical performance. In conclusion, these 13 essential vitamins and minerals provide a number of incredible benefits. For this reason you should pay close attention to the micronutrients in your diet. Certainly, the addition of all these nutrient-dense foods can boost your athletic performance to the next level. For more information, check out vitamins and minerals.
by thealpinepursuit | Jun 16, 2021 | Healthy Lifestyle, Nutrition
So, you are looking to enhance your athletic performance? When attempting to excel, you should aim to drink more water for a better performance. Drinking the right amount of water can be difficult. Typically, it is easy to become distracted throughout your day. However, supplying your body with the perfect amount of water can have a number of health benefits. In fact, water is a huge component in the success of your mental and physical performance.
Drinking the optimal amount of water does not have to be a hard task. With a few simple strategies, and understanding the difference water can make within your body, you will be on the road to building a solid foundation. Once you begin to implement these strategies, the clear difference will motivate you to continue to make your water consumption a priority.
Why Should You Drink More Water?
Water is the foundation of all your bodily functions. Without water, you are left with a poor performing body. If you are looking to improve your mental, physical, or emotional performance than making sure you drink enough water is essential. Water has the power to reduce fatigue, enhance your thinking, and push your body to new athletic levels.
The daily task of consuming enough water needs to be tackled everyday. However, once you build strong habits it becomes super easy. You will drink throughout the day without even having to think about it. The only way to perform at your best is to supply your body with the most important component. After all, the last thing you want is to ruin your performance because you did not hydrate properly.
Drink More Water to Improve Performance
Water is essential for your health. In fact, your body is made up of 60% of water. Along with water, electrolytes and nutrition play a key role in creating your top performance. But why is it so important?
The benefits of water are seen throughout a number of processes in the body. Water is important to brain function, energy, removing toxins, immunity, and regulating your temperature. The list keeps going. With this in mind, you can see why it is important to provide your body with the right amount each day.
Here are the benefits of water in your body.
Cardiovascular Health
Water works to improve the function of your heart. In fact, water is responsible for your blood volume. With the right amount, your heart is able to efficiently distribute oxygen and nutrients to all parts of your body.
Joint and Muscle Function
The prevention of injury is due to the right amount of water. Water lubricates your joints and hydrates your muscles. Each responsible for lessening the risk of problems during physical exercise. A lack of water causes your muscles and joints to become tight. If you want to improve movement, while reducing pain, than grab a glass of water.
Brain Performance
Water helps to increase focus, concentration, and memory. If you want to function at your highest level, than consistently drinking water during the day is the best path. The right amount of water has the power to reduce mental fatigue, headaches, and anxiety.
Cleanses the Body
Water plays a significant role in immunity and recovery. With the help of water, your body is able to cleanse your organs and remove harmful toxins.
All these benefits work to improve your athletic performance. Your body cannot perform without water. If you want to take you performance to the next level, take some time to work on your hydration habits.
Strategies to Drink More Water
It is hard to drink enough water. If you struggle with this problem, there are tricks to help you drink more water to change your body’s performance. Water must be consumed consistently throughout the day. Once you get behind, it is a challenge to get back on track. However, the use of a few simple strategies can make a huge difference.
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- First off, set a daily goal. If you do not have an end goal in mind, it becomes easy to loose focus. This is a great way to hold yourself accountable. Plan how much water you should consume by various times throughout the day. Additionally, you can use a tracker on your phone to remind you.
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- Second, start the day off right. Drink a large glass of water when you wake up. It is easy to become busy. Therefore, starting every day with water will put you on the track to success. Typically, try to consume 20 to 25 ounces before breakfast. Prime your body for the day.
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- Third, always carry a large water bottle with you everywhere you go. When water is constantly in front of you, you will be much more likely to drink. Just as simple as filing up a water bottle could put a delay to drinking during the day. Make hydration as convenient as possible. Always have water in front of you.
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- Lastly, the addition of flavor to add some excitement is perfect. Especially on the cold and rainy days when you do not feel like drinking. Plain water can become boring and difficult to drink. A little taste, as long as it is natural, can be extremely helpful.
How to Hydrate for an Adventure
Water is crucial for any adventure. An adventure puts a heightened need for hydration as many consist of extended periods of strenuous exercise. In fact, the best way to be ready is to already have a great foundation of daily hydration habits in place.
After implementing all these habits into your every day life, drinking enough water on an adventure is reachable. Hydration starts prior to the start of any adventure. The day before an adventure you should start to increase your water consumption. Several hours before you begin are the most important. Proper hydration is the best way to start an adventure. Otherwise, you most likely will never be able to keep up. While on the adventure you must continue to drink water. Another key point is that the feeling of thirst is a sign you are already behind with your hydration. Avoid dehydration by consistently drinking fluids during any physical activity.
Since hydration is responsible for performance, it is necessary to take all of the right steps. Use the following method to determine the right amount of water for you on every adventure.
Water Intake
Many understand the importance of consuming enough water daily. Water is crucial to health and performance. The calculation of water needed per day is dependent on several factors.
1. Weight (lbs)
2. Take your weight and multiply by 67%
3. Add 12 ounces of water per 30 minutes of exercise
Water is to be consumed before, during, and after physical activity. You lose quite a bit during exercise. Replenish lost water. Other factors affecting your hydration status include:
Location
You will need more water in hot, humid, or dry areas. Cold climates can impair your desire to hydrate.
Altitude
Higher altitudes require more water for the same hydration level.
Diet
Excess water is needed for diets high in salt or sugar. Carbohydrates, fats, and proteins use water for digestions. However, some require more than others, like proteins.
Activity Level
Strenuous exercise and workouts requires far more water each day.
Health
Medical conditions impact hydration. For example, active infections need a surplus of water as the body demands are greater.
Of course, this is just a starting point. Obviously, the more intense the exercise and warmer the climate, the more water needed to maintain proper hydration. Extensive adventures will require much more water. A strong mentality is most of the battle with water consumption. Practice and you will have no trouble.
In addition, setting a hydration goal each day will provide two major benefits. First, the act of setting a goal improves the chances of being successful. Second, when you have a goal in mind you tend to plan in advance. Water is not always readily available. Planning is a requirement when adventuring in locations where water may be difficult to find.
The Key to Adventure
The key to performance is to drink more water. Avoid being dragged down with fatigue and a pounding headache. All it takes is building the right habits. You will be shocked by the difference.
As seen before, many functions within your body require the use of water. Therefore, staying hydrated is the best strategy to improving your mental and physical performance. The right amount of water daily will lead you on your path to reaching your top performance.
For all adventure athletes, water is essential to overall success. All athletes need the right amount of water when out on an adventure. For more information on all the benefits of staying hydrated, check out Healthline Nutrition.
by thealpinepursuit | May 19, 2021 | Healthy Lifestyle, Nutrition
If you have big adventure goals, you must boost your athletic performance with high-quality protein in your diet. In fact, the right amount can lead to maximum muscle growth, tissue repair, and energy production. Notably, the amount of protein you need may differ quite a bit depending on your particular fitness goals and training.
There is a direct relationship between high-quality protein and athletic performance. To reach optimal performance, you must consume the right amount of protein at the best times. Additionally, it is crucial to provide your body with all the other macro and micronutrients. The main goal with nutrition and adventure is to eat nutrient-dense foods. These healthy foods provide your body with everything it needs to perform at the highest level. No matter the talent or experience, your body cannot perform without the proper fuel. In fact, if you want to take your adventure game to the next level, it all starts with your diet.
There are a ton of different diets out there. However, supplying your body with the nutrients needed for energy does not have to be a hard task. So, forget trying a complicated diet plan. These are difficult to follow in the long run. Instead, take the simple approach to consume nutrient-dense foods. These foods will fuel your body and enhance your athletic performance. Additionally, you will still get to enjoy your life with the occasional cheat meals. The key to diet is about balance.
Understanding the Basics
The proper nutrition boosts your energy, has you feeling better, increases your concentration, and enhances your athletic performance. So, now is the time to change your diet. It will impact all areas of your life. The difference can be incredible, especially with accomplishing your adventure goals. Performance is dependent on several categories. These factors include your intake of total calories, carbohydrates, proteins, fats, fluids, and vitamins.
A healthy diet can be basic and easy to follow, while still tasting delicious. First, once you understand the basics behind providing your body with the right foods it becomes a breeze to meal prep healthy foods. All it takes is some research and time management. With this in mind, think about the times you make poor diet choices. Mostly, it is when you are rushing and do not have the right foods waiting for you in the fridge. Taking the time to meal prep can change the habit of eating out or consuming junk.
The three major nutrients you need in large numbers are carbohydrates, proteins, and healthy fats. However, proteins are crucial for muscle growth and repair after a training session. Proteins are the foundation. Aside from your muscles, many other areas of your body rely on protein. For example, your connective tissue, metabolism, and oxygen transportation require the use of proteins. Your body needs protein each day to function properly. Typically, you will want 10% to 25% of your total calories coming from protein.
High-Quality Protein
Proteins are made up of chains of amino acids, or building blocks. There are two different types of amino acids, essential and non-essential. Essential amino acids need to be consumed within your diet. The body is unable to make these. For you as an adventure athlete, it is crucial to consume a variety of protein sources to make sure all essential amino acids are in your diet.
As stated before, protein is used in other areas of the body aside from your muscles. Amino acids play a key role in hormone and metabolic processes, along with maintaining a healthy mental state. The lack of protein has a profound impact on your overall health. There are many processes waiting for the supply of high-quality protein.
Usually, carbohydrates and fats provide the body energy. As the last resort, protein will also be used as an energy source. However, then there is a lack of muscle repair and growth. In order to prevent this, make sure you are consuming enough carbohydrates in your diet.
A healthy diet geared towards athletic performance needs to have an adequate amount of protein. Avoid not enough or too much. Each has a negative impact to body composition and performance. In fact, you need to analyze the optimal amount for your specific training style and growth goals. One of the worst mistakes made in training is to consume too much protein because you think more is always better.
Healthy Protein Sources to Boost Athletic Performance
Animal
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- Whole Eggs
- Meat (chicken, lean beef, turkey)
- Fish and Seafood (salmon, tuna, cod, mahi-mahi, herring, and shrimp)
- Greek Yogurt
- Whey Protein Supplements
*Eggs, fish, and meat contain all of the nine essential amino acids.
Plant
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- Nuts (almonds, walnuts, pistachios, peanuts, macadamia)
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- Quinoa, Lentils, and Oats
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- Seeds (flaxseeds, chia seeds, pumpkin)
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- Broccoli and Brussels Sprouts
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- Plant Protein Supplements
*Soy contains all nine essential amino acids.
Boost Your Athletic Performance with Protein
The battle to boost your athletic performance comes from supplying your body with high-quality protein. The daily intake of protein is needed due to your body’s inability to easily store it. In addition, your diet must contain all nine essential amino acids. Each amino acid has a particular function within the body. Therefore, the combination of different protein sources from both animal and plant sources are helpful.
In fact, the right amount is just as important as the source. The right amount promotes optimal muscle repair, growth, and performance is in response. Eat protein, but not too much. Also, if vegetarian make sure to consume enough protein. It is common to fall short. Especially, with the intake of all nine essential amino acids.
Protein Requirements for Athletes
Many factors influence the need for protein. For example, the duration and intensity of training will change the amount of protein you need for recovery. The right amount of protein, from a high-quality source, must be consumed at the right times throughout the day. Otherwise, recovery and growth will not happen. In general, the type of training will determine your protein needs. Here are the following requirements for athletes dependent on activity.
Normal Adult (mostly sedentary) 0.8 g per kg of body weight
Endurance 1.2 – 1.4 g per kg of body weight
Strength 1.4 – 2.0 g per kg of body weight
Weight Loss While Training 2.0 g per kg of body weight
The Key to Timing
The right high-quality protein sources is the first half of the solution. Second is timing. Protein must be eaten at the right times throughout the day to maximize athletic performance. Timing is key. Try to space out your protein throughout the entire day. Remember, your body is not able to keep large stores. So, it is important to give your body a consistent supply.
Small amounts frequently will have a greater benefit compared to large meals. Aim to consume protein with every meal. Additionally, a shake can be a great way to fill in between meals. The total amount of protein you want is highly dependent on your weight and training routine. Once you figure out the total, just divide the total into the number of meals you have on a typical day. For more information on the effects of protein on optimal performance check out Optimum Nutrition.
by thealpinepursuit | May 12, 2021 | Healthy Lifestyle, Nutrition
The relationship between healthy fats and performance in adventure is clear. To reach optimal performance, you must consume a variety of healthy fats. Additionally, it is crucial to provide your body with carbohydrates, proteins, and micronutrients. The main goal with nutrition and adventure is to eat nutrient-dense foods. These healthy foods provide your body with everything it needs to perform at the highest level. No matter the talent or experience, your body cannot perform without the proper fuel. In fact, if you want to take your adventure game to the next level, it all starts with your diet.
There are a ton of different diets out there. However, supplying your body with the nutrients needed for energy does not have to be a hard task. So, forget trying a complicated diet plan. These are difficult to follow in the long run. Instead, take the simple approach to consume nutrient-dense foods. These foods will fuel your body and enhance your athletic performance. Additionally, you will still get to enjoy your life with the occasional cheat meals. The key to diet is about balance.
Understanding the Basics
The proper nutrition boosts your energy, has you feeling better, increases your concentration, and enhances your athletic performance. So, now is the time to change your diet. It will impact all areas of your life. The difference can be incredible, especially with accomplishing your adventure goals. Performance is dependent on several categories. These factors include your intake of total calories, carbohydrates, proteins, fats, fluids, and vitamins.
A healthy diet can be basic and easy to follow, while still tasting delicious. First, once you understand the basics behind providing your body with the right foods it becomes a breeze to meal prep healthy foods. All it takes is some research and time management. With this in mind, think about the times you make poor diet choices. Mostly, it is when you are rushing and do not have the right foods waiting for you in the fridge. Taking the time to meal prep can change the habit of eating out or consuming junk.
The three major nutrients you need in large numbers are carbohydrates, proteins, and healthy fats. Fats are crucial for energy, brain and heart health, and to absorb fat-soluble vitamins (A, D, E, and K). Furthermore, the total amount of fats should fall in the range of 20% to 35% of your total calories each day. In addition, fats do well with satisfying hunger as there are 9 calories per gram of fat. As shown above, it is essential to provide your body with the right sources of healthy fats.
Healthy Fats and Performance
Fat is necessary. All things considered though, not all types of fat are created equal. The three types are saturated, unsaturated, and trans. While fat gets a negative reputation for poor outcomes, the addition of healthy fats benefit your overall health. Unsaturated fats are the healthiest for your body.
The key message is to understand the difference between healthy and unhealthy types of fat. As a major source of energy for the body, it is important to provide the most beneficial types. Put the right foods into your diet and you will see an improvement in mood, energy, and athletic performance.
The Role of Fat and Cholesterol
Bad cholesterol leads to clogged arteries and a horrible cardiovascular system for performance. HDL and LDL are the two types of cholesterol. HDL is the good cholesterol in the body. LDL is the type of cholesterol responsible for negative health conditions. The key is to keep HDL levels high to protect your cardiovascular health.
Given these points, get rid of the bad sources of fat in your diet. Increase your HDL, while decreasing your LDL, if you want to create a well-performing body. Rather than avoiding fat, choose the right sources.
Healthy Unsaturated Fats
First, the best type of fats are unsaturated. These fats help to increase the good cholesterol, leading to a healthy cardiovascular system. There are two types, monounsaturated and polyunsaturated. These fats lower the risk of heart problems, abnormal heart rhythms, lower blood pressure, improve insulin sensitivity, and decrease inflammation. Either source is a great addition to your diet.
Unsaturated Fat Sources
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- Seeds (pumpkin, sunflower, flax, chia seeds)
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- Nuts (almonds, peanuts, walnuts, macadamia, cashews)
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- Fatty Fish (salmon, tuna, sardines)
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- Oils (Avocado, Olive, Macadamia, Soybean, Safflower)
Omega-3-6-9 Fatty Acids
All types of unsaturated fats that have incredible benefits within the body. Although all good, it is important to get the right balance between the three in your diet. An imbalance can lead to chronic diseases and worse body performance.
Omega-3s and omega-6s are essential, thus the body cannot produce them. Therefore, these are required in your diet. Omega-9 fatty acids can be produced by the body. Typically, omega-6s overpower omega-3s in western diets. The desired ratio of omega-6 to omega-3 fatty acids is between 1-to-1 and 4-to-1. Unfortunately, the ratio is often much higher.
Omega-3 Fatty Acids
The power of omega-3s include joint improvement, less inflammation, sharper memory, a balanced mood, and a well-performing cardiovascular system. All these components have a large impact on your athletic performance. There are three types of omega-3s including EPA, DHA, and ALA. EPA and DHA are mostly in oily fishes, whereas ALA in found in plant products. These fats have the potential to transform your level of adventure.
Omega-3 Sources
EPA and DHA
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- Fish (salmon, mackerel, oysters, tuna, sardines)
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ALA
Saturated Fats
Secondly, saturated fats are also beneficial to your health. However, you must consume these fats in moderation. The recommendation is to keep the total amount of saturated fats at a maximum of 10% of your total calories. Saturated fats are predominately found in animal products. Saturated fats have the potential to raise your “bad” cholesterol. While there is no need to cut out all saturated fat, you should aim to not consume in excess.
Saturated Fat Sources
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- Dairy Products (cheese, yogurt, cream)
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Trans Fats
All trans fat should be cut out of your diet. No amount is considered safe. These fats are found in many packaged foods (baked goods and snacks), fried foods, and hydrogenated oils. These fats only work to ruin your health.
Healthy Fats Lead to a Better Performance
Overall, the addition of unsaturated fats into your diet can have profound impacts on your athletic performance. For example, a decrease in joint pain, reduced fatigue, and sharpened memory are just some of the incredible benefits fats can provide to your body while out on an adventure. For more information on the health benefits of fat, check out Choosing Healthy Fats Guide.
by thealpinepursuit | May 5, 2021 | Healthy Lifestyle, Nutrition
The consumption of carbohydrates for performance has the power to enhance your athletic ability. The main goal with nutrition and adventure is to eat nutrient-dense foods. These healthy foods provide your body with everything it needs to perform at the highest level. No matter the talent or experience, your body cannot perform without the proper fuel. In fact, if you want to take your adventure game to the next level, it all starts with your diet.
There are a ton of different diets out there. However, supplying your body with the nutrients needed for energy does not have to be a hard task. So, forget trying a complicated diet plan. These are difficult to follow in the long run. Instead, take the simple approach to consume nutrient-dense foods. These foods will fuel your body and enhance your athletic performance. Additionally, you will still get to enjoy your life with the occasional cheat meals. The key to diet is about balance.
Understanding the Basics: Carbohydrates Impact Performance
The proper nutrition boosts your energy, has you feeling better, increases your concentration, and enhances your athletic performance. So, now is the time to change your diet. It will impact all areas of your life. The difference can be incredible, especially with accomplishing your adventure goals. Performance is dependent on several categories. These factors include your intake of total calories, carbohydrates, proteins, fats, fluids, vitamins, and minerals.
A healthy diet can be basic and easy to follow, while still tasting delicious. First, once you understand the basics behind providing your body with the right foods it becomes a breeze to meal prep healthy foods. All it takes is some research and time management. With this in mind, think about the times you make poor diet choices. Mostly, it is when you are rushing and do not have the right foods waiting for you in the fridge. Taking the time to meal prep can change the habit of eating out or consuming junk.
The three major nutrients you need in large numbers are carbohydrates, proteins, and healthy fats. These nutrients provide the energy for all cellular reactions within your body. Carbohydrates are the main source of energy. Therefore, these are needed in the largest amount of the three.
Carbohydrates for Performance
Carbohydrates are crucial for your overall health. Performance is in response to carbohydrate consumption. During intense physical activity, carbohydrates are used as energy for your body. The key is to supply your body with the right carbohydrates at the best times.
There are three types of carbohydrates, simple, complex, and dietary fiber. Simple are quickly broken down into glucose, thus spiking your blood sugar. The spike in blood sugar causes crashes. The energy is short and not sustainable. In fact, the body may require a quick source of energy at certain times, but for the most part will benefit greater with complex carbohydrates. Complex carbs digest slowly, providing the body with an energy source for an extended period without the crash.
Carbohydrates are broken down into glucose, which is crucial for performance. Glucose allows all parts of the body to function, especially the brain. A continuous supply is necessary when training or out on an adventure. Peak mental and physical performance is relying on a steady supply of glucose. If you are looking to push your limits, than make sure to stock up on complex carbohydrates.
Storage of Glucose
Altogether, you body needs glucose to function properly. However, when the body has more glucose than it needs at the current time, it will store the excess. The stored glucose is called glycogen. Then, as the body needs more energy, the glycogen is broken back down into glucose. Glycogen is released into the bloodstream, to maintain fuel for the body. A lack of glycogen causes a decline in performance.
Glucose and glycogen depletion cause your body fatigue. The replenishment of glucose is required on endurance adventures. Therefore, consume carbohydrate-rich meals in the days prior to an adventure. The days leading up to an adventure are just as important as the actual day. Plan to consume snacks throughout the day to replenish your energy levels.
The Type of Carbohydrate Matters for Performance
Every adventure athlete needs carbohydrates for performance. Typically, you should aim to consume 45% to 65% of your total calories per day from carbohydrates. These foods help to support energy, muscle growth, and reduce muscular breakdown.
Simple
Simple carbohydrates break down quickly. You must limit your consumption to prevent large drops in your energy and productivity. The large spikes create uncontrollable crashes. The lack of energy, motivation, and focus prevent a solid athletic performance. Use these sparingly. The best time is when you need quick energy. Occasionally, simple carbohydrates will be the top choice. However, do not rely on these as a source of consistent energy. Consume these right before, during, or after strenuous exercise. Otherwise, use in minimal amounts throughout the day and replace with complex.
Complex
Another type is complex carbohydrates. The slow digestion creates a longer source of energy for your body. As your primary source, the majority of your carbohydrates should fall into this category. During a prolonged period of activity, the addition of these foods into your diet will provide for an improvement in endurance. You will avoid fatigue for a much greater period of time, and will prevent the constant cycle of crashes.
For the most part, consume these sources with all your meals throughout the day. You will notice a difference in mental clarity, mood, and physical performance with healthier, slow digesting carbohydrate sources.
Dietary Fiber
Fiber is found in vegetables, fruits, legumes, and whole grains. The two types play different roles in the body: soluble and insoluble. Soluble fiber is responsible for improved cardiovascular health and regulating blood sugar. Fiber works in the body to slow the digestion of sugar. The consumption of fiber prevents huge blood sugar spikes after meals. The main goal of insoluble fiber is to promote bowel health.
Soluble fiber can be found in a variety of foods including:
- oats
- vegetables
- fruits
- nuts
Insoluble fiber can be found in these foods:
- whole-grains
- nuts
- vegetables
- fruits
The recommendation is to consumes 14 grams of fiber per 1,000 calories. Fiber is an important part to health. In conclusion, fiber promotes gut and cardiovascular health to assist you with improving your performance. As shown above, you can find more information on fiber consumption at Medical News Today.
Healthy Sources of Carbohydrates
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- Whole-Wheat Pasta (substitute with lentils, chickpeas, black beans, or quinoa)
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- Acorn or Butternut Squash
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- Sourdough or Whole-Wheat Bread
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- Legumes (lentils, chickpeas, peas, and beans)
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- Bananas, Apples, Blueberries, and Cherries
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- Cold Potatoes (digestible turn in to resistant starches promoting fat oxidation)
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In conclusion, the addition of these foods will supply your body with healthy carbohydrates to keep you at optimal performance. Check out more information on carbohydrates at Optimum Nutrition.
