What is the best thing to eat before exercising for energy and endurance?

What is the best thing to eat before exercising for energy and endurance?

Fuelling exercise requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is needed to build and maintain muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles.

Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

 Is there an ideal pre-sport or exercise meal?

he ideal pre-sport meal has five characteristics:
1. Low fat
2. Moderate in carbohydrates and protein
3. Low fibre
4. Contains fluids
5. Made up of familiar, well-tolerated foods.

 The pre-game meal is not the time to try a new food.  A grilled chicken sandwich or a slice of cheese pizza might fit the pre-game meal description, but stay clear of the fried food (including French fries), greasy burgers, and soft drinks.

Why is it so important to drink plenty of liquids during exercise?

Not only does being well hydrated improve your performance, it can save your life. Water acts as your body’s cooling system; without sufficient water during exercise your body temperature can reach dangerously high levels.

 The best way to stay hydrated is to drink plenty of fluids with meals and drink about two cups (16 ounces) of water two hours before exercise. Monitor your hydration status through two simple measures:

Weigh yourself before and after exercise and replace lost weight with 2 cups of fluids for each pound lost.
Check the colour of your urine. When you're hydrated, your urine will be a light straw colour.

Is it better to stay hydrated with sports drinks or plain water?

Recreational athletes can drink water for hydration. But if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks provide not only fluid, but carbohydrates and sodium. Sports drinks are also a good choice if you play team sports like soccer or football, especially when the temperature and humidity are high.  If you are a heavy sweater, a sports drink might be preferable to water

Is it bad to exercise on an empty stomach, especially in the morning?

It really depends on the type of exercise -- a brisk walk or light jog on an empty stomach is fine; just drink a glass of water before heading out the door. For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast,  half a plain bagel, a banana, or cup of fruit cocktail washed down with a glass of water) to help provide fuel. After sleeping, the overnight fast can deplete your liver stores of carbohydrate, so a quick boost of carbs before longer exercise is recommended.

Can eating a high-protein diet help bulk up muscles?

The only way to bulk up muscles is to hit the gym and perform progressive resistance exercises. Protein can help provide the raw material to build muscle, but the protein has to be pulled into muscles through exercise. Aim to eat a small amount of protein (10-20 grams, or about 2-3 ounces of lean meat, 2 cups of low-fat milk, or a scoop of most protein powders) after each bout of weight training to give your muscles the needed building blocks.

Why do you need to eat protein or drink protein shakes after exercising?

Muscles need protein for recovery and growth, and the best time to deliver protein appears to be right after exercise. Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth.

Protein shakes and powders carry a certain allure, but your muscles don’t care if the protein comes from a hard-boiled egg, glass of chocolate milk or whey protein shake.  Whatever you choose, more isn’t better -- only 10 to 20 grams of protein is needed to provide amino acids (the building blocks of protein) to muscles.

With so many sports drinks, bars, and more to choose from, how do you make the best choices?
A good sports drink contains 14-15 grams of carbohydrate in 8 ounces. It should also contain about 110 milligrams of sodium and 30 milligrams of potassium in the same volume. But if you are exercising to lose weight, stick to water or a "lighter" version of sports drinks with fewer carbs and calories.

Look for energy bars that contain about 5 grams of protein, with some carbohydrate (preferably with more naturally occurring sugars) and very little fat. Many energy bars are just glorified, expensive candy bars, so remember that "energy" means calories and watch out for high-calorie bars. They are helpful for athletes on the go, so if you can't eat before a long tennis match, an energy bar can help.

Choose protein powders made from whey protein or milk proteins (milk protein contains two types of proteins, both whey and casein). Use them within 30 minutes after exercising to provide needed amino acids to muscles. For weight gain, use a protein drink as an evening snack

 What are gels and what role do they play in fitness performance?

Gels are good for endurance athletes but are not needed by the recreational athlete. Gels are concentrated forms of carbohydrate and can help long-distance cyclists and runners get some quick fuel during exercise. Since they are so concentrated, they should be washed down with water to avoid stomach upset.

How do you know if you're getting the right amount of calories and nutrients?

To get an accurate assessment of your calorie and nutrient needs, see a registered dietician or a certified specialist in sports dietetics. For a quick, but less accurate assessment, try www.mypyramid.org to track your energy needs and your exercise [or use WebMD's Food and Fitness Planner].

Are there any benefits to exercising in the morning vs. at night?

The best advice is to just do it. There are no benefits to either time; it's simply a matter of personal choice.  Some people prefer morning exercise and the satisfaction that it is done without worrying that it will be squeezed out by their daily routine. Others prefer to exercise later in the day, when muscles are warmed up, and it helps revive them for the evening. The only caution may be not to exercise close to bedtime. Some experts believe that the increase in body temperature and metabolism may interfere with sleep. Exercise is great for sleep, and the National Sleep Foundation's tip for sleep hygiene suggests that in those without a sleep disorder exercise at any time is good for sleep.

Is carbo loading a useful strategy for long-distance athletes?

Carbo loading, or stocking up on carbohydrates before a sporting event, has gone out of favour with most athletes.  Eating adequate carbohydrates during training provides muscles with all the glycogen (the storage form of carbohydrate) that they need.

Athletes who exercise for longer than two hours usually consume some form of carbohydrate during exercise (sports drinks, carbohydrate gels, or energy bars) to provide additional fuel. Carbohydrate loading (also called "muscle glycogen super compensation") should only be considered for those performing very hard, continuous exercise that lasts for 90 minutes or more, and should be done under the supervision of a sports dietician.

What are good, healthy snacks for kids during sport activities or practice?

When it is your turn to bring the snacks, keep it simple and healthy. Let’s face it; young kids don’t burn a lot of calories in a recreational weekly soccer game, so provide healthy snacks in small quantities. Orange or apple slices; peanut butter sandwiches cut into quarters; string cheese and whole-grain crackers; and trail mix made with whole-grain cereal, nuts, and dried fruit; along with fruit juice, are

Can you lose weight without having to exercise?

Yes, you can, but the best strategy is a combination of cutting calories and exercising.  Exercise has other benefits that can help with weight loss. It improves mood and self-esteem, as well as reduces risk for heart disease, high blood pressure, and diabetes.

Exercise burns fewer calories than you might think. Walking 1 mile burns about 100 calories, and 1 pound of body fat is a storage depot for 3,500 calories. You’d have to walk 35 miles to lose 1 pound of fat.

What changes should you make to your diet if your goal is to lose fat?

If your goal is to lose weight and target fat, you need to follow the same kind of healthy diet as above, but be sure you get enough calories to fuel your physical activity. Cut back on refined, sugar-rich foods and beverages and high-fat and fried foods, and scale back your portions to gradually lose body fat.  A combination of exercise and a calorie-controlled diet will be the most effective way to promote fat loss

What changes should you make to your diet if your goal is to lose fat?

What changes should you make to your diet if your goal is to lose fat?

If your goal is to lose weight and target fat, you need to follow the same kind of healthy diet as above, but be sure you get enough calories to fuel your physical activity. Cut back on refined, sugar-rich foods and beverages and high-fat and fried foods, and scale back your portions to gradually lose body fat.  A combination of exercise and a calorie-controlled diet will be the most effective way to promote fat loss

Can you lose weight without having to exercise?

Can you lose weight without having to exercise?

Yes, you can, but the best strategy is a combination of cutting calories and exercising.  Exercise has other benefits that can help with weight loss. It improves mood and self-esteem, as well as reduces risk for heart disease, high blood pressure, and diabetes.

Exercise burns fewer calories than you might think. Walking 1 mile burns about 100 calories, and 1 pound of body fat is a storage depot for 3,500 calories. You’d have to walk 35 miles to lose 1 pound of fat.

Stressed? Maybe You Should Have Your Heart Checked

Stressed? Maybe You Should Have Your Heart Checked

Those who thought pressure was affecting their health twice as likely to suffer heart attack, study says

People who think stress is affecting their health may be setting themselves up for a heart attack, a new study contends.

The researchers found that these people had double the risk of a heart attack compared with people who didn't think stress was harming their health.

"People's perceptions about the impact of stress on their health are likely to be correct,"

"They may need to take actions when they feel that it is the case,"

These findings have both clinical and theoretical implications,

"From a clinical perspective, they suggest that complaints of adverse impact of stress on health should not be ignored in clinical settings as they may indicate increased risk of developing coronary heart disease,"

From a theoretical perspective, the findings imply that the perceived impact of stress on health is a valid concept that should be considered in future studies aimed at examining the association between stress and health outcomes,

"stress and reactions to stressful situations have been associated with increased risk of cardiovascular disease in many studies."

However, few studies have looked at whether an individual's perception of stress is associated with cardiovascular outcomes,

And it's not clear if reducing stress would affect the risk for heart attack,

"Further studies are needed to determine whether stress reduction or other risk reduction strategies can reduce cardiovascular events in men and women who perceive they are under stress that is adversely impacting their health,"

For the study, team collected data on more than 7,000 men and women who took part in the Whitehall II study, which has followed London-based civil servants since 1985.

Participants were asked how much they felt that stress or pressure in their lives had affected their health. Based on their answers, they were placed into one of three groups: "not at all," "slightly or moderately," or "a lot or extremely."

Participants were also asked about their levels of stress and other lifestyle factors such as smoking, drinking, diet and physical activity.

The researchers also collected medical information, such as blood pressure, diabetes status and weight, and other data, including marital status, age, sex, ethnicity and socioeconomic status.

Over 18 years of follow-up, there were 352 heart attacks or deaths from heart attack.

After taking all of these factors into account, the investigators found those who said their health was a "lot or extremely" affected by stress had more than double the risk of a heart attack compared with those who said stress had no effect on their health.

After further adjustments for biological, behavioral and other psychological risk factors -- including stress levels and measures of social support -- the risk wasn't as high. But it was still a lot higher (49 percent higher) than among those who said stress didn't affect their health, the researchers noted.

While the study found an association between perceived levels of stress and heart attack, it did not prove cause-and-effect.

The stress response is not only a mental reaction to a situation, but a physiological reaction, she explained.

"Acute and chronic stress over time can make us sick. Our perception of how that stress affects our health may be an additional stressor biochemically, psychologically and physiologically, creating a feedback loop that results in increased physical distress and disease," Heller said.

Managing stress does not mean ignoring it, she said. "Working with a qualified mental health professional who specializes in cognitive behavioral therapy can be very helpful. In lieu of that, there are some things you can do on your own."

Take several slow deep breaths periodically throughout the day. Deep breathing can shift the body out of the fight-or-flight response.

Exercise regularly. Cardiovascular exercise teaches the body how to handle the physiological effects of stress. It also helps reduce anxiety and depression.

Eat as healthfully as possible. Chronic or acute stress may trigger the desire to dive into high-calorie comfort foods. However, after an initial flash of relief, you will tend to feel lethargic, fatigued and possibly worse than you did before.

Identify stressful triggers, and create a plan to help you cope.

Instead of stressing about your health, be proactive and find ways to improve it. If you have high blood pressure, learn how to lower the sodium in your diet. Start walking a few days a week to strengthen your heart and help manage weight.

Snoring - Surgery

Snoring - Surgery

Surgery for snoring is rarely used and only considered in cases of very severe snoring when other treatments have failed.

Surgery is used to:

Remove excess soft tissue from the throat to widen the upper airway. This may involve removing the tonsils and adenoids and other tissues in the back of the throat (uvulopalatopharyngoplasty).

Correct an abnormally shaped wall (septum) between the nostrils or remove nasal polyps that block airflow through the nose.

Change the position of the bony structures in the upper airway, allowing air to flow more freely, especially during sleep. More than one surgery may be needed to make these changes.

Implant plastic cylinders in the soft palate to stiffen it to prevent it from vibrating. This can reduce snoring and the daytime sleepiness it causes.4

Surgery Choices

Uvulopalatopharyngoplasty removes excess tissue in the throat, widening the airway and leading to a smoother airflow. This may reduce snoring.

Laser-assisted uvulopalatoplasty uses a laser to remove excess tissue in the throat.

Radiofrequency palatoplasty is a procedure that uses an electrical current to shrink and stiffen the back part of the roof of the mouth (soft palate and uvula). When the soft palate and uvula are stiffer, they are less likely to vibrate, and you are less likely to snore.

Tonsillectomy and adenoidectomy may be used if you have enlarged tonsils and adenoids that are blocking your airway during sleep.

Nasal septoplasty repairs and straightens the bone and tissues (septum) separating the two passages in the nose. This procedure is done if a nasal deformity interferes with breathing.

Nasal polypectomy removes soft, round tissues (polyps) that can project into the nasal passages.

Implanting plastic cylinders into the soft palate can stiffen it and help prevent it from vibrating.4

7 Ways to Get Back to Sleep

7 Ways to Get Back to Sleep

It's the middle of the night and you're wide awake. You need to be rested for your big day at work tomorrow. What can you do to get back to sleep?

1. Get Out of Bed

If you wake up and can't fall back asleep within 20 minutes or so, go to another room.

Do something quiet and non-exciting, such as listening to soothing music or reading something you've read before.

When you feel sleepy, go back to bed.

 

2. Don't Stare at the Clock

Frequently checking the time will only add to your stress when you wake up and can't get back to sleep. Try turning the clock away so it's out of your sight line.

 

3. Keep the Lights Low

Light instantly affects your alertness level. If you get up to go to the bathroom, get a drink, or have a light snack, keep the lights low.

If you try to read, use a low-powered reading light. Avoid using back-lit screens such as computers, televisions, cell phones, and other devices.

 

4. Try Relaxation Techniques

Calm your mind and relax your muscles by using the relaxation technique that works best for you. Some methods you can try:

Deep breathing. This type of breathing, slow and from the diaphragm, mimics the way you breathe during sleep.

Meditation. This technique uses rhythmic breathing plus an image or a repeated phrase to quiet your mind.

Visualization. This is a type of meditation. It helps you distance yourself from stress by imagining the sights, sounds, and scents of a peaceful place.

Progressive muscle relaxation. It involves alternately tensing and relaxing muscles throughout your body, starting with your feet and working your way up.

You can learn these techniques by taking classes or using self-guided books or videos. You can also learn these methods from online videos or articles.

 

5. Try Biofeedback

This advanced technique requires special equipment and training from a specialist. But it can help you learn ways to control your own levels of tension.

Once mastered, biofeedback training can help you get back to sleep.

 

6. Keep a Sleep Diary

This isn't something you should do in the middle of the night. But during the daytime, keep a record of your sleep patterns and other habits.

For instance, write down how often you woke up during the night, what disturbed your sleep, and how much caffeine or alcohol you had during the day.

Then take the sleep diary to your doctor. It will help the two of you plan a strategy for getting better sleep.

 

7. Ask Your Doctor for Medication

Check with your doctor about prescription medication that can be used to help you get back to sleep