Nutrition
What to eat and why. Here is where you will find what we have found works for us during moderate to heavy activity levels. Take time to test out new ideas to allow your body to adjust. Here we discuss several topics of interest:
Molasses and you!
Where does my energy come from?
Molasses and you!
Where does my energy come from?
Molasses and you!
If your activity level is high, low or somewhere in between you are no doubt concerned about keeping your body in shape inside and out. No matter what foods we shove down our throat, if we don't get the proper nutrients out of those foods our bodies suffer. And when we are active our bodies are taxed further, thus the need to replenish lost nutrients faster and provide "extra" for muscle building and body repair. Sodium, Potassium and Oxygen rich foods are essential to rebuilding as well as keeping our body from 'starving' thus raising other issues. Most of us are deficient in those 3 critical areas without even knowing it. 99 out of 100 people are Sodium deficient and aren't getting the proper nutrition from their diet. Table salt isn't the 'Sodium' fix, nor is eating a banana for Potassium.
When we are Sodium deficient our bodies become "sick". Sick in the sense that it doesn't work correctly and we feel like "something is wrong". When sodium runs low it signals malnutrition. If we are deficient we will feel great one day and like junk the next. We'll be sleeping during the day and awake with and active mind at night. Potassium deficiency marked by a state of low tissue oxidation, water builds in the tissues which can lead to kidney problems. When you lack Potassium lactic acid builds in the system quicker and you are sore post work-out, training, or activity. You can also feel like falling, difficulty focusing mentally/physically, upset tummy, headaches that occur daily about the same time, itchy skin, sensitive corns/scars, and in the worst cases fever and
muscles that melt away.
Though one can take Supplements to aid in their replenishing the system, unless it's in a form your body can accept.... your system cannot absorb it, thus is flushes right out of your system. When this happens you get nothing from your multi's and your pocket book just gets thinner.
The best way to support your system is to take in nutrients in 'food' form. We need to take in foods that are rich in natural Sodium and Potassium in doses that our body can readily accept. Sodium rich foods are* dates, powdered whey, spinach and carrots. Potassium rich foods are* raisins, baked potatoes and lima beans. ( *see below for a more complete list.)
Sodium rich foods:
apples, dried apricots, asparagus, barley, beets & greens, red cabbage, carrots, celery, cheeses, chick-peas dried, coconut, collard greens, dandelion greens, dates, egg yolks, figs, fish, goat milk, horseradish, kale, kelp, lentils, okra, black olives, parsley, dried peas, dried hot red peppers, prunes, raisins, sesame
sees, spinach, strawberries, sunflower seeds, swiss chard, turnip greens, veal joint broth and whey cow or goat.
Potassium rich foods:
dried apricots, raw avocados, raw bananas, cooked beets, brussels sprouts cooked, cantaloupe, dates, figs, kiwi, lima beans, melons - honeydew, fat free/skim milk, nectarines, orange juice, oranges, pears fresh, dry roasted peanuts, potatoes baked, prune juice, raisins, spinach cooked, tomato products, winter squash, yogurt.
So now you are probably wondering where the Molasses comes in? Molasses is not usually listed in any 'food chart' because it is not really a whole food, nor is it a supplement. However Molasses is a very important and high source of essential nutrients. Honey is also an excellent because it retains its principle of life longer than any other food source. When you mix the two together, Molasses and nutritionally rich foods, you get a valuable addition to your nutritional
regimen.
Molasses contains one if not the highest sources of Potassium, Calcium, Sodium, Magnesium as well as Zinc, Iron Phosphorus and the natural anti-inflammatory Selenium. Honey also contains these nutrients, because of its 'life retaining' value it is an excellent mix with Molasses. I recommend reading
labels to find the highest levels of Potassium. When you find a Molasses with high Potassium levels you will find it is rich with all the other necessary
ingredients you are looking for. NOTE: many are worried or have heard of OVER DOSING on Potassium, RELAX. The levels of Potassium you are taking are
no where near what the OD marker is. The truth is you have to take in 18,000 mg or more of Potassium daily to even get sick on Potassium. The highest source I've found in Molasses is just over 730 mg in a tablespoon, you'd have to take in the equivalent of 3 cups of heavy thick Molasses to come close to that, and personally I'd get sick to my stomach and throw it back up long before it would ever make me sick form absorption. HOWEVER with that said, don't just go guzzling it either. To get the best use of Molasses go by these basic rules.
Energy*
Molasses can be taken before you work out to give you a boost before training, workout or activity. Can also be of aid when training for endurance activities, to take a mix 1/2 & 1/2 with honey during your training.
Healing/Recovery*
Molasses is best taken after you training, activity etc to keep lactic acid from forming and aid in quicker recovery time.
Endurance*
Molasses mixed 1/2 & 1/2 with honey and taken during your activity, climbing, hiking, racing, backpacking etc. will help in sustained endurance levels.
* KEY to using Molasses is drinking it with water. Molasses is a liquid, active supplement that will hit your system quickly. If you take it without drinking it will hit your system hard and could make you dizzy, woozy or sick. Just get in the habit of drinking a glass of water after and you will be fine. Note, if you are deficient in Potassium or Sodium (which are essential electrolytes) Molasses will hit you harder than if you are in balance.
I personally pre-mix my 1/2 & 1/2 and put it in a squeeze bottle, stick it in my backpack, training bag or next to my supplements, take a squeeze and drink water. It's what we call 'Money', Molasses & honey combined. So when we are heading out we always make sure we have plenty of Money with us, and we will have nothing to worry about.
More nutritional information that pertains to you!
Rock, alpine climbing, hiking and riding are all multifaceted sports that involves a wide range of skills and movements. There are several different forms of these activities and they all require not only speed and strength in short, explosive bursts, but also a high level of anaerobic-strength endurance, flexibility,
agility, and tolerance to pain and fatigue caused by lactic-acid buildup in the muscles. Every bit of your training and diet must reflect these elements. Most
of this initial information is geared toward climbing however the information in adaptable for most riding.
These elements are what make rock climbing explosive in nature. At the same time climbing constantly forces you to push your anaerobic threshold to the point at which you must receive oxygen. You mush push, pull grip, strain and perform multiple different movements requiring large amounts of strength over and over again, constantly testing your tolerance to pain and fatigue. Nutritionally, this means your focus should be on short-term energy needs and maximizing the muscles recovery and tissue repair process.
Training for climbing is extremely intense, grueling and can be painful. At the highest levels, it forces you to operate at your anaerobic threshold. Muscles grow when they are stressed. In any kind of climbing, the aim is to make the muscles grow as strong and as quick as possible - but only to the pint at which your strength-to-weight ratio is maximized. Thereby needing to focus on the support of a carefully constructed nutrition program.
Muscles rely on three major systems to supply the energy they need - the immediate, glycolytic and oxidative. For short-term energy for explosive strength output the muscles depend on the immediate energy systems. For medium-term energy for repeated near-maximum exertion, the muscles turn to the glycolytic energy systems. Glycogen is used to produce this level energy. Glycogen is the storage form of glucose, it is stored in the liver and the muscles and is readily converted back to glucose when it is needed for energy. And for long-term endurance muscles rely on the oxidative energy systems. In these systems, oxygen is used to oxidize long-chin fatty acids, protein, and glucose which generates energy.
When we are Sodium deficient our bodies become "sick". Sick in the sense that it doesn't work correctly and we feel like "something is wrong". When sodium runs low it signals malnutrition. If we are deficient we will feel great one day and like junk the next. We'll be sleeping during the day and awake with and active mind at night. Potassium deficiency marked by a state of low tissue oxidation, water builds in the tissues which can lead to kidney problems. When you lack Potassium lactic acid builds in the system quicker and you are sore post work-out, training, or activity. You can also feel like falling, difficulty focusing mentally/physically, upset tummy, headaches that occur daily about the same time, itchy skin, sensitive corns/scars, and in the worst cases fever and
muscles that melt away.
Though one can take Supplements to aid in their replenishing the system, unless it's in a form your body can accept.... your system cannot absorb it, thus is flushes right out of your system. When this happens you get nothing from your multi's and your pocket book just gets thinner.
The best way to support your system is to take in nutrients in 'food' form. We need to take in foods that are rich in natural Sodium and Potassium in doses that our body can readily accept. Sodium rich foods are* dates, powdered whey, spinach and carrots. Potassium rich foods are* raisins, baked potatoes and lima beans. ( *see below for a more complete list.)
Sodium rich foods:
apples, dried apricots, asparagus, barley, beets & greens, red cabbage, carrots, celery, cheeses, chick-peas dried, coconut, collard greens, dandelion greens, dates, egg yolks, figs, fish, goat milk, horseradish, kale, kelp, lentils, okra, black olives, parsley, dried peas, dried hot red peppers, prunes, raisins, sesame
sees, spinach, strawberries, sunflower seeds, swiss chard, turnip greens, veal joint broth and whey cow or goat.
Potassium rich foods:
dried apricots, raw avocados, raw bananas, cooked beets, brussels sprouts cooked, cantaloupe, dates, figs, kiwi, lima beans, melons - honeydew, fat free/skim milk, nectarines, orange juice, oranges, pears fresh, dry roasted peanuts, potatoes baked, prune juice, raisins, spinach cooked, tomato products, winter squash, yogurt.
So now you are probably wondering where the Molasses comes in? Molasses is not usually listed in any 'food chart' because it is not really a whole food, nor is it a supplement. However Molasses is a very important and high source of essential nutrients. Honey is also an excellent because it retains its principle of life longer than any other food source. When you mix the two together, Molasses and nutritionally rich foods, you get a valuable addition to your nutritional
regimen.
Molasses contains one if not the highest sources of Potassium, Calcium, Sodium, Magnesium as well as Zinc, Iron Phosphorus and the natural anti-inflammatory Selenium. Honey also contains these nutrients, because of its 'life retaining' value it is an excellent mix with Molasses. I recommend reading
labels to find the highest levels of Potassium. When you find a Molasses with high Potassium levels you will find it is rich with all the other necessary
ingredients you are looking for. NOTE: many are worried or have heard of OVER DOSING on Potassium, RELAX. The levels of Potassium you are taking are
no where near what the OD marker is. The truth is you have to take in 18,000 mg or more of Potassium daily to even get sick on Potassium. The highest source I've found in Molasses is just over 730 mg in a tablespoon, you'd have to take in the equivalent of 3 cups of heavy thick Molasses to come close to that, and personally I'd get sick to my stomach and throw it back up long before it would ever make me sick form absorption. HOWEVER with that said, don't just go guzzling it either. To get the best use of Molasses go by these basic rules.
Energy*
Molasses can be taken before you work out to give you a boost before training, workout or activity. Can also be of aid when training for endurance activities, to take a mix 1/2 & 1/2 with honey during your training.
Healing/Recovery*
Molasses is best taken after you training, activity etc to keep lactic acid from forming and aid in quicker recovery time.
Endurance*
Molasses mixed 1/2 & 1/2 with honey and taken during your activity, climbing, hiking, racing, backpacking etc. will help in sustained endurance levels.
* KEY to using Molasses is drinking it with water. Molasses is a liquid, active supplement that will hit your system quickly. If you take it without drinking it will hit your system hard and could make you dizzy, woozy or sick. Just get in the habit of drinking a glass of water after and you will be fine. Note, if you are deficient in Potassium or Sodium (which are essential electrolytes) Molasses will hit you harder than if you are in balance.
I personally pre-mix my 1/2 & 1/2 and put it in a squeeze bottle, stick it in my backpack, training bag or next to my supplements, take a squeeze and drink water. It's what we call 'Money', Molasses & honey combined. So when we are heading out we always make sure we have plenty of Money with us, and we will have nothing to worry about.
More nutritional information that pertains to you!
Rock, alpine climbing, hiking and riding are all multifaceted sports that involves a wide range of skills and movements. There are several different forms of these activities and they all require not only speed and strength in short, explosive bursts, but also a high level of anaerobic-strength endurance, flexibility,
agility, and tolerance to pain and fatigue caused by lactic-acid buildup in the muscles. Every bit of your training and diet must reflect these elements. Most
of this initial information is geared toward climbing however the information in adaptable for most riding.
These elements are what make rock climbing explosive in nature. At the same time climbing constantly forces you to push your anaerobic threshold to the point at which you must receive oxygen. You mush push, pull grip, strain and perform multiple different movements requiring large amounts of strength over and over again, constantly testing your tolerance to pain and fatigue. Nutritionally, this means your focus should be on short-term energy needs and maximizing the muscles recovery and tissue repair process.
Training for climbing is extremely intense, grueling and can be painful. At the highest levels, it forces you to operate at your anaerobic threshold. Muscles grow when they are stressed. In any kind of climbing, the aim is to make the muscles grow as strong and as quick as possible - but only to the pint at which your strength-to-weight ratio is maximized. Thereby needing to focus on the support of a carefully constructed nutrition program.
Muscles rely on three major systems to supply the energy they need - the immediate, glycolytic and oxidative. For short-term energy for explosive strength output the muscles depend on the immediate energy systems. For medium-term energy for repeated near-maximum exertion, the muscles turn to the glycolytic energy systems. Glycogen is used to produce this level energy. Glycogen is the storage form of glucose, it is stored in the liver and the muscles and is readily converted back to glucose when it is needed for energy. And for long-term endurance muscles rely on the oxidative energy systems. In these systems, oxygen is used to oxidize long-chin fatty acids, protein, and glucose which generates energy.
Where does my energy come from?
Climbing: an average climb takes 40% immediate energy, 50% glycolytic energy and 10% oxidative.
Marathon running/hiking/snowshoeing: an average run/hike/trip takes pretty much 100% oxidative. At times it could be 5% immediate, 15% glycolytic and 80% oxidative.
Mountain/road biking: and average ride takes 20% immediate, 30% glycolytic and 50% oxidative.
Triathlon: each area differs -cycling 0% immediate, 10% glycolytic and 90% oxidative. Long distance running 100% oxidative. Swimming 10% immediate, 20% glycolytic and 70% oxidative.
When considering the type of nutritional support you need keep the following factors in mind.
All athletes need to consume high-quantity protein several times a day for effective recovery and adequate repair of damaged muscle tissue. However this does not imply that an all protein diet is necessary nor encouraged.
Athletes whose muscles rely substantially on immediate or glycolytic energy systems (eg: climbing) should keep their fat intake to a minimum because fat is not an efficient energy source for their intensive training. Since the fat calories consumed by these athletes are not generally used for energy, they are stored as body fat.
The athlete whose muscles rely substantially on the oxidative energy systems (bike riders) can eat more fat because their energy is manufactured through the oxidation of fatty acids. But even these athletes should watch their fat calories if they train aerobically for less than half an hour at a time.
All athletes should consume a carefully measured amount of high-quality carbohydrates several times a day to ensure an adequate supply of energy.
The carbs in all pre-workout meals should consist of foods with low glycemic indexes to ensure that training intensity does not wane and that muscle tissue is on cannibalized for energy. Examples of low glycemic foods are; butter beans, black-eyed peas chickpeas, apples, milk, yogurt, tomato soup, kidney beans, lentils, soybeans and peanuts.
Both climbing and riding obtain their energy from a combination of immediate and glycolytic energy systems. You will need to plan your nutritional intake, from both food and supplement sources to support both these systems. And since there is usually an off-season you need to make sure you match your nutritional needs and adjust accordingly. Special note that fat has about 9 calories per gram, while protein and carbs have only 4 calories per gram. Therefore, during the season, if you needed to consume a total of 2,500 calories per day, you would aim for 500 from fat, 625 from protein and the remaining 1,375 from carbs. NOTE: Unless you are an avid hiker, backpacker, climber, or rider your nutrient levels won't need to reflect these calorie levels. Many of us think we qualify when we really don't, others qualify when they feel they may not. So please be real when understanding your personal nutritional requirements.
Carbs are a major source of energy for short-term activities. Complex carbs are the best source because they most effectively refill the glycogen stores in the muscles and liver. As an athlete it is essential to maintain carbohydrates in your diet.
As a combination power-middle-distance athlete, you must make sure that you consume adequate amounts of both cars and protein. If your energy stores become depleted or experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen store before your next workout, climb or ride, your body will break down muscle tissue for the protein it needs for energy. You need to consume protein within 1 1/2 hours after any work out for your body not to use the muscle tissue.
Directly before workouts, rides and climbs, consume carbohydrate drinks with high glycemic indexes to keep your blood sugar sustained. This will allow you to
train or climb intensively for longer periods of time.
You need to stimulate the storage of glycogen in your muscles while promoting repair and growth of your muscle tissue and inhibiting buildup of body fat. To do this:
Train against your anaerobic threshold on a regular basis. Intensive, exhaustive training stimulate increased storage of glycogen in the muscles and liver which stimulates increased storage of glycogen in the muscle which provides additional energy for greater exercise capacity.
Consume five to six meals a day. by eating several smaller meals rather than 3 large ones, your blood sugar level is stable throughout the day and will ensure protein is always available for your muscles.
Keep your fat intake to a minimum. As an athlete large amounts of fat will add to your body fat and can cause mineral loss.
Drink plenty of water. Keeping properly hydrated helps prevent weakened muscle contractions and early onset of fatigue.
Consume low glycemic index foods about 2-3 hours before your activity.
Try not to eat any new types of food just before your climb, backpack or ride. People react differently to new foods especially when the food taken in will be immediately demanded for energy. Its a good and safe idea to keep to the foods you know your body will react well with.
Supplements! Take them!
Chances are unless you are eating 100% organic food and watching your nutritional intake 110% of the time you will not be able to receive all the nutrients you body needs for the day. In a world full of fast food, quick meals and on the fly protein bars none of us are able to get what we need even if we are not an athlete. The demands on your body during your day to day life are hard enough, let alone your extra demands when you are climbing or riding on a regular basis. The following supplements are just suggestion, you may need to alter your supplemental needs to tailor your intake. On more reasons why you should take supplements click here.
Stop building lactic acid! How you say?
I played around with this for a bit till I got it right for myself, but the key is molasses. Molasses contains high amounts of potassium and calcium that are
needed and required to keep lactic acid at bay. Tried and true, I mixed 1 part molasses with 1 part local honey and took it regularly during my 104.6 mile ride
and walked away from it without any muscle soreness.
Also taking a spoonful of molasses after your work out will keep your muscles from building the lactic acid as well. Keep in mind there are different levels of potassium depending on which molasses you buy. Many people have shared concern about too much potassium, the truth is you body's tolerance levels out around 18,000 mg of potassium. Molasses contains 240 - 800mg a tablespoon full.
Molasses shouldn't be taken at high training or performance levels for long periods of time. The body usually isn't accustom to taking such high quantities. Mothers and Grandmothers for years have faithfully taken Molasses daily because of it's nutrient values. Little did they know how well it really works.
Don't make huge drastic changes or it won't stick. Many that change quickly to a very nutritious diet tend to jump back in a short time after. Permanent changes happen slowly. Teach your body to crave the healthy foods it needs to stay fit, and you will have much more success in your activities.
I'm a vegetarian, how can I make sure I get all the nutrients I need?
This does make it a little more difficult, but definitely doable. In fact I am vegetarian myself. It would be easier to eat this way if I were not so active, but because I am both it makes things a little more scientific and planning is definitely something you have to be good at.
So what should I eat?
I dunno, what do you like? I'm not going to sit here and tell you what you should eat and when, I think everyone responds differently to foods and has different tastes. However there are some basic principles to apply when you are figuring out what to stick in your stomach, especially when training.
Food value tends to be something that gets over looked in this day of fast food and quickie marts. Food value means that the food we take in actually has nutrients that our body needs. Example; if we are hungry we go eat at fast food hamburgers, at French fry's, a milk shake and find we are full but still hungry, that is because whatever it is we just consumed didn't contain the nutrients our body needs to make our body work. If we consume better, healthier foods we will find that we will actually eat less amounts and become full and satisfied quicker. Even the difference between conventional and organic foods makes a difference. Organic foods contain more food value than that of steroid implanted, quick grown, altered food because it is grown at a normal rate without the use of pesticides and chemicals. It's no wonder most people don't like fruits and veggies, because they don't taste like anything. Try organic, you'll be much better off.
Eat smaller meals more often. Its a good idea to eat 6 smaller meals than 3 big ones. This will give our body a constant supply of nutrients to help support building muscle and recovery. A bulk of your protein should be eaten earlier in the day. Your body is going to need that nutrient while you are active, not while you are sleeping at night. Try not to eat to close to going to bed. The food that is left in our tummy's while we sleep won't be burned but will turn in to stagnant
fat, hence weight gain. We want to be lighter, quicker and not have to worry about burning off more fat while training.
Don't forget to treat yourself.
Yes that's exactly what I mean. Make sure that you give yourself a treat now and then. In fact it is good that we do. When we alter our diet completely and eat very healthy it tends to stick better as a routine if we treat ourselves to things we really enjoy. We don't want to over do it, or eat lots of candy and binge so to speak. But just a little something as a reward, you are working hard, you deserve a treat now and then. You will find that as
you start eating better you will eat less of your treat or you may change your treat all together.
The next thing is that of digestion.
Remember that we need to be able to digest properly what we eat. Just because we may eat good food doesn't mean that all the nutrients are being absorbed to the fullest extent possible. If you find you are eating lots of protein but you are craving it like its going out of style, there may be a reason. You may need to inquire about a digestive enzyme. Enzymes are what our stomach produces to break down the food we eat. Many times we may lack all the enzymes needed for proper digestion. Don't be afraid to take papaya or Hydrochloric acid to help the break down of dairy and protein. Fact, as we get older we produce less and less amount of Hydrochloric acid needed for proteins. You can find supplements in your local health food stores or pharmacy. Make sure you take them with the food you are eating to get the best results.
The rest is up to you. Remember that if you make drastic changes to your diet the chances of the good habit are less likely to stick. Make slower long term permanent changes.
Marathon running/hiking/snowshoeing: an average run/hike/trip takes pretty much 100% oxidative. At times it could be 5% immediate, 15% glycolytic and 80% oxidative.
Mountain/road biking: and average ride takes 20% immediate, 30% glycolytic and 50% oxidative.
Triathlon: each area differs -cycling 0% immediate, 10% glycolytic and 90% oxidative. Long distance running 100% oxidative. Swimming 10% immediate, 20% glycolytic and 70% oxidative.
When considering the type of nutritional support you need keep the following factors in mind.
All athletes need to consume high-quantity protein several times a day for effective recovery and adequate repair of damaged muscle tissue. However this does not imply that an all protein diet is necessary nor encouraged.
Athletes whose muscles rely substantially on immediate or glycolytic energy systems (eg: climbing) should keep their fat intake to a minimum because fat is not an efficient energy source for their intensive training. Since the fat calories consumed by these athletes are not generally used for energy, they are stored as body fat.
The athlete whose muscles rely substantially on the oxidative energy systems (bike riders) can eat more fat because their energy is manufactured through the oxidation of fatty acids. But even these athletes should watch their fat calories if they train aerobically for less than half an hour at a time.
All athletes should consume a carefully measured amount of high-quality carbohydrates several times a day to ensure an adequate supply of energy.
The carbs in all pre-workout meals should consist of foods with low glycemic indexes to ensure that training intensity does not wane and that muscle tissue is on cannibalized for energy. Examples of low glycemic foods are; butter beans, black-eyed peas chickpeas, apples, milk, yogurt, tomato soup, kidney beans, lentils, soybeans and peanuts.
Both climbing and riding obtain their energy from a combination of immediate and glycolytic energy systems. You will need to plan your nutritional intake, from both food and supplement sources to support both these systems. And since there is usually an off-season you need to make sure you match your nutritional needs and adjust accordingly. Special note that fat has about 9 calories per gram, while protein and carbs have only 4 calories per gram. Therefore, during the season, if you needed to consume a total of 2,500 calories per day, you would aim for 500 from fat, 625 from protein and the remaining 1,375 from carbs. NOTE: Unless you are an avid hiker, backpacker, climber, or rider your nutrient levels won't need to reflect these calorie levels. Many of us think we qualify when we really don't, others qualify when they feel they may not. So please be real when understanding your personal nutritional requirements.
Carbs are a major source of energy for short-term activities. Complex carbs are the best source because they most effectively refill the glycogen stores in the muscles and liver. As an athlete it is essential to maintain carbohydrates in your diet.
As a combination power-middle-distance athlete, you must make sure that you consume adequate amounts of both cars and protein. If your energy stores become depleted or experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen store before your next workout, climb or ride, your body will break down muscle tissue for the protein it needs for energy. You need to consume protein within 1 1/2 hours after any work out for your body not to use the muscle tissue.
Directly before workouts, rides and climbs, consume carbohydrate drinks with high glycemic indexes to keep your blood sugar sustained. This will allow you to
train or climb intensively for longer periods of time.
You need to stimulate the storage of glycogen in your muscles while promoting repair and growth of your muscle tissue and inhibiting buildup of body fat. To do this:
Train against your anaerobic threshold on a regular basis. Intensive, exhaustive training stimulate increased storage of glycogen in the muscles and liver which stimulates increased storage of glycogen in the muscle which provides additional energy for greater exercise capacity.
Consume five to six meals a day. by eating several smaller meals rather than 3 large ones, your blood sugar level is stable throughout the day and will ensure protein is always available for your muscles.
Keep your fat intake to a minimum. As an athlete large amounts of fat will add to your body fat and can cause mineral loss.
Drink plenty of water. Keeping properly hydrated helps prevent weakened muscle contractions and early onset of fatigue.
Consume low glycemic index foods about 2-3 hours before your activity.
Try not to eat any new types of food just before your climb, backpack or ride. People react differently to new foods especially when the food taken in will be immediately demanded for energy. Its a good and safe idea to keep to the foods you know your body will react well with.
Supplements! Take them!
Chances are unless you are eating 100% organic food and watching your nutritional intake 110% of the time you will not be able to receive all the nutrients you body needs for the day. In a world full of fast food, quick meals and on the fly protein bars none of us are able to get what we need even if we are not an athlete. The demands on your body during your day to day life are hard enough, let alone your extra demands when you are climbing or riding on a regular basis. The following supplements are just suggestion, you may need to alter your supplemental needs to tailor your intake. On more reasons why you should take supplements click here.
Stop building lactic acid! How you say?
I played around with this for a bit till I got it right for myself, but the key is molasses. Molasses contains high amounts of potassium and calcium that are
needed and required to keep lactic acid at bay. Tried and true, I mixed 1 part molasses with 1 part local honey and took it regularly during my 104.6 mile ride
and walked away from it without any muscle soreness.
Also taking a spoonful of molasses after your work out will keep your muscles from building the lactic acid as well. Keep in mind there are different levels of potassium depending on which molasses you buy. Many people have shared concern about too much potassium, the truth is you body's tolerance levels out around 18,000 mg of potassium. Molasses contains 240 - 800mg a tablespoon full.
Molasses shouldn't be taken at high training or performance levels for long periods of time. The body usually isn't accustom to taking such high quantities. Mothers and Grandmothers for years have faithfully taken Molasses daily because of it's nutrient values. Little did they know how well it really works.
Don't make huge drastic changes or it won't stick. Many that change quickly to a very nutritious diet tend to jump back in a short time after. Permanent changes happen slowly. Teach your body to crave the healthy foods it needs to stay fit, and you will have much more success in your activities.
I'm a vegetarian, how can I make sure I get all the nutrients I need?
This does make it a little more difficult, but definitely doable. In fact I am vegetarian myself. It would be easier to eat this way if I were not so active, but because I am both it makes things a little more scientific and planning is definitely something you have to be good at.
So what should I eat?
I dunno, what do you like? I'm not going to sit here and tell you what you should eat and when, I think everyone responds differently to foods and has different tastes. However there are some basic principles to apply when you are figuring out what to stick in your stomach, especially when training.
Food value tends to be something that gets over looked in this day of fast food and quickie marts. Food value means that the food we take in actually has nutrients that our body needs. Example; if we are hungry we go eat at fast food hamburgers, at French fry's, a milk shake and find we are full but still hungry, that is because whatever it is we just consumed didn't contain the nutrients our body needs to make our body work. If we consume better, healthier foods we will find that we will actually eat less amounts and become full and satisfied quicker. Even the difference between conventional and organic foods makes a difference. Organic foods contain more food value than that of steroid implanted, quick grown, altered food because it is grown at a normal rate without the use of pesticides and chemicals. It's no wonder most people don't like fruits and veggies, because they don't taste like anything. Try organic, you'll be much better off.
Eat smaller meals more often. Its a good idea to eat 6 smaller meals than 3 big ones. This will give our body a constant supply of nutrients to help support building muscle and recovery. A bulk of your protein should be eaten earlier in the day. Your body is going to need that nutrient while you are active, not while you are sleeping at night. Try not to eat to close to going to bed. The food that is left in our tummy's while we sleep won't be burned but will turn in to stagnant
fat, hence weight gain. We want to be lighter, quicker and not have to worry about burning off more fat while training.
Don't forget to treat yourself.
Yes that's exactly what I mean. Make sure that you give yourself a treat now and then. In fact it is good that we do. When we alter our diet completely and eat very healthy it tends to stick better as a routine if we treat ourselves to things we really enjoy. We don't want to over do it, or eat lots of candy and binge so to speak. But just a little something as a reward, you are working hard, you deserve a treat now and then. You will find that as
you start eating better you will eat less of your treat or you may change your treat all together.
The next thing is that of digestion.
Remember that we need to be able to digest properly what we eat. Just because we may eat good food doesn't mean that all the nutrients are being absorbed to the fullest extent possible. If you find you are eating lots of protein but you are craving it like its going out of style, there may be a reason. You may need to inquire about a digestive enzyme. Enzymes are what our stomach produces to break down the food we eat. Many times we may lack all the enzymes needed for proper digestion. Don't be afraid to take papaya or Hydrochloric acid to help the break down of dairy and protein. Fact, as we get older we produce less and less amount of Hydrochloric acid needed for proteins. You can find supplements in your local health food stores or pharmacy. Make sure you take them with the food you are eating to get the best results.
The rest is up to you. Remember that if you make drastic changes to your diet the chances of the good habit are less likely to stick. Make slower long term permanent changes.
