90-120 minutes of training typically requires 7-10g of carbohydrates per kg of bodyweight.
Carbohydrate rich food include pasta, rice, bread potato’s and fruit. Moderate amounts of low fat protein (lean meat, poultry,fish and eggs) should be added to these foods, as well as additional fruit and vegetables to provide vitamins and minerals.
General advice for eating before exercise is to have a carbohydrate rich meal/snack 2-4 hours before exercise. If this is difficult players should graze on several small carbohydrate rich nutritionally balanced snacks.
Following exercise it is recommended that a player consumes 1.0-1.2g/kg bodyweight of carbohydrates in addition to 10-15g of protein to promote refueling and recovery.
Preventing dehydration is the key to sustained performance. Consume fluids little and often throughout the day and particularly during training. You can monitor your hydration status by your urine colour. Pale urine indicates a hydrated state, a yellow dark colour indicates a dehydrated state.
During training drink sufficient volumes to match sweat loss, without causing bloatedness or intestinal disturbances. Measuring bodyweight during and after training indicates the volume of fluid to consume during recovery. Drink 1.5 litres of fluid for each kg of weight loss in training and competition.
P.S Spelled title wrong. It should have been Nutrition.
Following exercise it is recommended that a player consumes 1.0-1.2g/kg bodyweight of carbohydrates in addition to 10-15g of protein to promote refueling and recovery.
From my understanding, 10-15 g of protein is insufficient. The recommended daily guideline for an average person regularly going to the gym is to consume the same amount in the gram of proteins as their own body weight. If you spend an hour or so doing weight-lifting and cardio, anything that is somewhere along the lines of 40 grams of proteins or above have to be taken in. This is my understanding of the kind of protein intake to consume, daily. Please add-in, if you will.
Short answer dhobi_bhai, the caption mentiones following exercise. During the day you would be eating other items as well, which would contain protein.
Also an interesting fact is that 70% of muscles consist of water, and only about 20% is protein. In any given 24 hours you body in not going to add a lot of muscles. I place more emphasis on carbs. in my diet than protein.
From my understanding, 10-15 g of protein is insufficient. The recommended daily guideline for an average person regularly going to the gym is to consume the same amount in the gram of proteins as their own body weight. If you spend an hour or so doing weight-lifting and cardio, anything that is somewhere along the lines of 40 grams of proteins or above have to be taken in. This is my understanding of the kind of protein intake to consume, daily. Please add-in, if you will.
exactly.....this is my understanding as well for those that are body building and are looking to increase muscle mass.
Short answer dhobi_bhai, the caption mentiones following exercise. During the day you would be eating other items as well, which would contain protein.
Also an interesting fact is that 70% of muscles consist of water, and only about 20% is protein. In any given 24 hours you body in not going to add a lot of muscles. I place more emphasis on carbs. in my diet than protein.
The Proteins you eat in your "normal" diet is not enough to increase size. If you are looking to bulk up then you need to eat more then the norm. You need to eat more protein and possibly supplement with protein shakes as well. All body builders do this to get bigger.
Carbs are important in your diet.....but they wont increase muscle mass.
If you are not looking to bulk up then you dont need to increase your protein intake.
I agree that people who are into sports and training hard need to supplement their protein intake. I was answering Khadeja’s question and stated that unless you are training for sports don’t worry too much about what proportions of your diet is protein, carbohydrates and vitamins. Just continue eating normal food. If she wants to be slim then its about how many calories you eat and how many you burn off. That is a better way at looking at it then trying to eat the ‘right’ (whatever that may be) proportions of protein, carbs and vitamins or anything else.
**well in what order we shud be eating ,to stay healthy
i mean carbohydrates,proteins,vitamins and all.in what proportions shud we take
and how to make a diet plan
help plz:hmmm:**
Gaining muscles is all about calories. You get calories from fat, protein and carbohydrates. Fat has the most calories per gram, however your body does not prefer fat, neither does it protein contrary to popular bodybuilding lore. It prefers carbohydrates as they are most efficiently converted by your body into raw materials that are necessary to build muscles. Naturally your body also needs a certain amount of proteins, fats, vitamins, minerals, and water to make the process complete. But most of all it needs calories from Carbohydrates. That is why I attached more importance to carbs. than protein.