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Whether we are active or sedentary our bodies require the same nutrients
to keep us in good health. When taking moderate but regular exercise
there is no need to make radical changes to the diet but rather, learn
to appreciate that the balance of nutrients you require may differ slightly
from those who take no physical activity at all. It is especially important
that, in addition to a variety of lean protein foods, fruits and vegetables,
adequate amounts of carbohydrate foods are eaten to fuel the working
muscles and replace carbohydrate energy stores used up during each exercise
session. Failing to do so is the equivalent of trying to run a car on
lower and lower levels of petrol. You will keep going for a while but
eventually feel unable to keep going.
Five top tips for getting your carbohydrates right.
- Try to eat 5g of carbohydrate per kilogram of body weight each day.
For a 70kg man this means having at least 350g of carbohydrate a day
and for a 55kg woman, 275g.
- To reach these figures have some carbohydrate foods at each meal.
Try bread and bread products, pasta, breakfast cereals, rice, potatoes,
beans, root vegetables, fruits and crispbreads.
- Sweets, fizzy drinks, dried fruit and chocolate can be convenient
and practical foods in the exercising diet, and are a less bulky source
of fuel to boost carbohydrate intakes.
- Ideally eat a meal containing carbohydrate 2 - 4 hours prior to
exercise and a small snack such as a banana about an hour before.
- Try to eat around 50g of carbohydrate within 2 hours of finishing
exercise. This helps to refuel the muscles and should include some
quickly absorbed foods such as digestive biscuits, chocolate bars,
bananas, cornflakes, buns, sultanas, raisins or a glass of sports
drink.
As well as thinking about carbohydrate, remember that you need lean
sources of protein such as chicken, meat, fish, dairy foods and pulses
to help maintain the body, and some fat. Try to regularly include some
oily fish, olive oil and nuts and seeds that supply essential fats for
smooth functioning of the body. Of vital importance to anyone taking
part in regular exercise is to make sure that you drink enough. The
rule of thumb is to have at least 2 litres of fluid a day plus an extra
litre for every hour of exercise. This can increase dramatically, however,
in hot, humid conditions. Don't rely on being thirsty to tell you when
to drink, keep fluid levels up at all times before, during and after
exercise.
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Carbohydrate Portions
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Food
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Grams of Carbohydrate
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230g serving cooked pasta
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50
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60g serving cornflakes
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50
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150g serving rice
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45
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2 slices wholemeal bread
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30
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1 toasted bun
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30
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54g milk chocolate
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30
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2 scoops mashed potato
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25
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1 medium banana, apple or pear
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20
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160ml serving orange juice
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15
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Read more on carbohydrates
Source: Eufic 1999
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