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Anthony Warner Explains Why Diets Don’t Work – Foyles

Posted: July 4, 2017 at 12:51 am

Anthony Warner is a professional chef and blogger. A regular contributor to New Scientist and The Pool, his blog has been featured in the Guardian, Mail on Sunday and other publications. In 2017, he was named on the Telegraph's Food Power List of tastemakers changing the way we eat and drink. He lives in Nottinghamshire, blogs at angry-chef.com and you can follow him @One_Angry_Chef.

Assembling a crack team of psychiatrists, behavioural economists, food scientists and dietitians, his new book, The Angry Chef: Bad Science and the Truth about Healthy Eating, unravels the mystery of why sensible, intelligent people are so easily taken in by the latest food fads, making brief detours for an expletive-laden rant. Below, exclusively for Foyles, Anthony explains what needs to change in diet books.

Heres a bit of free advice to save you some time, energy and heartache over the next few years. Diets dont work. I give you permission to ignore every single diet and health title in the latest book charts. Dont feel the need to buy any of them, and if you already have one, make sure you ignore all the advice contained within.

Dont believe me? Well, despite the diet industry being worth well over half a trillion dollars per year worldwide (1), there is good evidence that almost all that money is being wasted on false hopes and broken promises. Numerous scientific studies and reviews have shown that the large majority of people who start a diet will have regained any initial weight loss within five years. To make things worse, around 40% of dieters will actually end up heavier than when they started (1,2). In fact, one of the most reliable indicators for whether or not you are going to put on weight in the long term is if you are currently on a diet.

So, for those of you who have taken the cant be bothered approach to weight loss, congratulations. You are probably doing better than all those kale munching detoxers, faithfully clutching the latest lifestyle gurus guide to effortless perfection.

And dont be fooled by the many books that promise this is not a diet, its a sustainable lifestyle change. For within the pages, you will still find rules and restrictions, disordered eating dressed up with pseudoscientific language and some flashy food styling. These books hide aspirations of thinness under a veil of wellness - gluten, grains, carbs, dairy or meat, being needlessly demonised to hide the weight loss goals that lie at their heart.

These are still rules. This is still dieting. And diets just dont work. Long term, you will most likely put on weight, and once again be forced to invest in the latest fad, probably just a reworking of the same pointless rules that let you down before. Your financial, physical and mental health will all be much better off if you do nothing at all.

So, given that their product is scientifically proven not to deliver on its promises, what exactly should the authors and publishers of diet books do? Well, I have three simple rules they might want to consider following -

I think that following those three simple rules would kill the diet industry for good, and for the mental and physical health of the nation, that would be no bad thing. But would it create a dystopian future of deep fried cakes, trifle sandwiches and rampant Type 2 Diabetes? Is every attempt to improve our diet destined to failure? Am I really suggesting that we should we all just stop bothering?

Perhaps not. In many ways, the greatest books about healthy eating are the ones that never mention the word health at all. For it is only when we learn to celebrate food, to enjoy a wide variety of delicious ingredients, and break the moral associations that we have with dietary choices, that we start to eat well.

To the endless stream of health bloggers, chefs and authors, that dominate the book charts, I say this. If you want to help people eat healthily, write books that celebrate fruits, vegetable and fish because they are delicious, rather than harping on about their supposed medicinal value. Give us recipes that help people take the time to appreciate and enjoy variations in flavour, colour and texture. Make dishes that tempt, delight and surprise. Use your culinary talents to create a world where people look forward to trying a new broccoli recipe with the same excitement as a new ice cream and one that makes no moral distinction between the two.

Although books telling us how to lose weight are destined to fail, recipes that provide a joyous celebration of food can genuinely improve our health. We need to let go of the guilt we attach to food pleasures, and dismiss any feelings that treats need to be earned or justified in some way. For it is only when the food we want to eat is the same as the food we should be eating that we will ever have a truly healthy diet.

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Anthony Warner Explains Why Diets Don't Work - Foyles

Cycling-Should Sagan transform into Tour contender? No way, says LeMond – Eurosport.com

Posted: July 4, 2017 at 12:51 am

LONGWY, France, July 3 (Reuters) - Peter Sagan has already won two world championships, five Tour de France green jerseys, the Tour of Flanders -- and some have been wondering whether he should one day have a go at the ultimate prize for a cyclist, the Tour's yellow jersey.

Three-time champion Greg LeMond, however, says the Slovak, once dubbed 'the next Eddy Merckx', would need to 'starve himself to death' to lose enough weight to be able to compete in the climbs, as a contender for the overall title must do.

"I don't buy into that transformation," American LeMond, on the Tour as an analyst for Eurosport, told Reuters after Sagan won the third stage with an awe-inspiring uphill sprint.

"Peter Sagan has low body fat. What he could lose is muscle mass - and you have to live like a monk to do that.'

Sagan is 1.84 m (6 feet) tall and weighs 73 kg (161 pounds).

Briton Bradley Wiggins, 1.90 m (6 foot 3 inches) tall and originally a track cyclist, had to shed considerable weight to get down to just 71 kg (156.5 pounds) to put himself in a position to win the Tour in 2012.

"Sagan would have to lose four or five kg (9-11 pounds)," said LeMond.

"And he should not do that, that's quite unhealthy. When you do that, it eats muscle away, it's very risky. You starve yourself to death for a long period, and it could work - but it can lead to depression, it's an unnatural thing to do."

LeMond himself went through tough diets during his career, winning the Tour in 1986, 89 and 90.

"If I started a season 5 per cent of body fat, I was fighting to stay there," he recalled. "Your body has a natural point and looks to keep its balance. That's why diets don't work!"

"It's also very hard to maintain year after year. Look at Bradley Wiggins. After he won the Tour, he came back to his natural weight." (Reporting by Julien Pretot; Editing by Kevin Liffey)

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Cycling-Should Sagan transform into Tour contender? No way, says LeMond - Eurosport.com

Heatwave a chance to lose weight nutrition experts – Jordan Times

Posted: July 4, 2017 at 12:50 am


Jordan Times
Heatwave a chance to lose weight nutrition experts
Jordan Times
As the Kingdom witnesses a heatwave with temperatures exceeding 40C in many parts of the country, nutritionist Argelia Towqan said that people tend to lose weight as they lose their appetite and drink much more water than usual. ... Fast food in this ...

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Heatwave a chance to lose weight nutrition experts - Jordan Times

How YOU can lose weight eating Greggs sausage rolls and doughnuts – Daily Star

Posted: July 4, 2017 at 12:49 am

GREGGS purveyor of all things pastry have released a diet plan to the shock of many.

The high street bakers, famous for the Jaffa Cake doughnut and the steak slice, have released an eating plan scientifically proven to make participants lose weight.

Greggs commissioned independent dietitian Laura Clark to devise a 30-day eating plan constructed entirely from its menu.

It even includes slices of pizza and the odd doughnut enough to persuade even the most committed of couch potatoes to give it a try.

Hannah Barth, a new mum who took part in the experiment said: I put on a lot of weight during my pregnancy and have struggled to lose it since my son was born.

"Like any new mum Im always rushing around so have found it difficult to find the time to diet.

"The Greggs Minimise Me plan was so simple to follow and incredibly convenient, making it easy to stay on track. Im thrilled to have lost over a stone and have made positive adjustments to my lifestyle, being more active which has resulted in more energy Ill definitely continue with a healthier, more balanced lifestyle.

The diet averages about 1,200 calories a day and four participants,including a new mum, a bride-to-be, a sales rep and a teacher with a hectic lifestyle, lost a collective two stone.

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PR

Dietician Laura Clarks top tips for pre-holiday diets:

1) Monitor what you're eating either through a diary, online tool or quick photos taken on your phone. Raising awareness of the food you put in your mouth is a powerful first step and those that monitor their intake have been shown to double their weight loss.

2) Dont be afraid of eating on the go there are lots of healthier options out there. Try opting for a salad or low-calorie wrap for your lunch.

3) Try to eat breakfast every day! This sets you up for the day. Porridge pots are a great option if youre pushed for time and eating on the go.

4) Look at how much protein youre eating. Regulating it across the day and including at each meal or snack can help to keep you fuller. Lean protein sources are best - chicken, eggs, fish and pulses for example. Look at the ways that fitting light exercise into your day can lead to a healthy lifestyle.

5) Regular exercise tends to breed healthier dietary habits. Using a step tracker to aim for the national guideline of 10,000 steps per day is a great start to burning more calories.

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How YOU can lose weight eating Greggs sausage rolls and doughnuts - Daily Star

Weight loss: Woman shed SIX stone after pregnancy with THIS diet plan – Express.co.uk

Posted: July 4, 2017 at 12:49 am

Louise Yates, 34, ballooned to a size 22 and had "no energy", but decided to overhaul her lifestyle and slim down.

Speaking about her life before the weight loss, Louise said: "Before losing the weight I felt so sluggish and my feet used to burn if I used to go shopping or walk for a while.

"I had no energy and used to dread being invited out socially due to the stress of having to find something to wear, I felt self-conscious and shy, and pretty much miserable."

Describing the turning point that spurred her weight loss, Louise said: "March 2012 I was feeling miserable, I realised I was getting bigger and bigger and things had got out of control. I decide enough was enough, and it was time to make a lifestyle change.

"At the time I was choosing quick fix meals like takeaways maybe four times a week, I have always enjoyed my food and would eat huge portions - enough for two people."

Louise decided to try a combination of SlimFast and exercise to lose weight.

She explained: "I decided to give SlimFast a go because I had tried every other diet going and I was unable to stick to any of them.

"SlimFast was a great option because I needed to be able to quickly grab things for lunch and breakfast rather than having to think about it. SlimFast took away all the hassle of deciding what to eat and when but it still gave me the opportunity to have things I enjoyed for snacks and dinner whilst sticking within my calories.

SlimFast

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Paleo, Durkin & Atkins, the most popular diets explained

"I was shocked me at first to see how many calories I was consuming in some of my favourite foods."

Revealing her exercise plan, Louise said: "Ive shocked myself by taking up running and Im so proud of myself. I can now run 5k thanks to my perseverance.

"I also go to Clubbercise (cardio in the dark with glow sticks - great fun!) and Poundfit (drumming cardio using weighted drum sticks), which since losing weight I have been even more confident go to."

Starting out at 17st 5lbs, Louise got down to 11st albs in June 2014 - but gained five stone whilst pregnant.

SlimFast

I never imagined I would be a size 12, Im now comfortable in my own skin and feel fantastic

Louise Yates

After turning her life around with a sensible diet and exercise plan, Louise has now lost six stone, and is a dress size 12.

She said: "I never imagined I would be a size 12, Im now comfortable in my own skin and feel fantastic.

"I still follow the SlimFast plan and have the occasional treat at weekends, which allows me to have a balanced life style.

"Family have noticed my weight loss, my partner met me when I was a size 22, and now Im a size 12 he feels like hes dating a new person as I look so different."

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Weight loss: Woman shed SIX stone after pregnancy with THIS diet plan - Express.co.uk

Lose weight fast with an aggressive Attack Cardio workout plan designed by one of Hollywood’s most intimidating men – Rare.us

Posted: July 4, 2017 at 12:49 am

Feeling chubby, sluggish, and overweight? Worried about your overall appearance? Well fret no more, because Hollywood tough-guy turned personal trainer Vinnie Jones is here to whip your ass into shape real quick and hell beat the crap out of you in the process!

RELATED: The haunting music from The Leftovers can turn some of the funniest scenes in movie history into dramatic moments

Jones is known for his roles in films like Snatch, Gone in 60 Seconds and X-Men: The Last Stand, but hes decided to put his acting career on the shelf to help you get in shape and his methods are far from orthodox, as this excellent Funny or Die sketch demonstrates.

Basically, Vinnie will scare and beat you up so much that youll have no choice but to flee every time you see him. All the extra running will have you dropping that excess weight in no time!

Good luck! And be vigilant Vinnie could be anywhere.

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Lose weight fast with an aggressive Attack Cardio workout plan designed by one of Hollywood's most intimidating men - Rare.us

8 reasons why you aren’t seeing the weight loss results you want – Belfast Telegraph

Posted: July 4, 2017 at 12:49 am

8 reasons why you aren't seeing the weight loss results you want

BelfastTelegraph.co.uk

You're doing everything you know you should be doing in order to lose weight, but you're not seeing the results you want - this can be frustrating.

http://www.belfasttelegraph.co.uk/life/health/8-reasons-why-you-arent-seeing-the-weight-loss-results-you-want-35889539.html

http://www.belfasttelegraph.co.uk/news/uk/article35741777.ece/82da3/AUTOCROP/h342/PANews%20BT_P-0896bd48-75fb-48a3-9a1d-e46f26bb444f_I1.jpg

You're doing everything you know you should be doing in order to lose weight, but you're not seeing the results you want - this can be frustrating.

You've made numerous big changes in your lifestyle, you're following a training programme, and you're tracking your food intake to make sure you're eating a calorie deficit. So, why aren't you losing weight?

If you're struggling with weight loss, even when you think you're doing everything right, there's a number of reasons why you might not be seeing the progress you'd like.

So, to help out, here's 8 of the most common reasons why your fat loss progress might be slower than it could be:

As weight loss is a matter of energy balance, first thing's first, you have to rule out the possibility that you are in fact still eating too many calories.

Milk in your tea, that biscuit you lifted as you walked past the tin, the leftover chips you ate off your kid's plate- it all adds up.

If you haven't already, try tracking your food intake thoroughly for a week (MyFitnessPal is a great tool) to determine where your calorie intake is sitting. It's often higher than you might realise.

When all the cogs are put into motion, fat loss can happen very quickly at first. However, many people get disheartened once that progress begins to slow.

The 3 or 4lbs you were losing every week soon maybe only becomes 2 or maybe only 1lb, and it suddenly seems like it will take you much longer to reach your goal.

Pushing for a high rate of fat loss every week often leads to fad diet approaches and is a much harder process to sustain. Be realistic with your targets by aiming to lose 0.5-1.0% of your bodyweight per week.

Stuck to your diet for a week? Great! But it'll take many more weeks to get to where you want to be.

People want results overnight, but fat loss takes time and consistency. We can't expect huge results across short timeframes, so it pays to be prepared for the long haul, and to make sure you're following an approach you can keep consistent with across the coming weeks and months.

Believe it or not, as you lose weight and get leaner, your metabolism actually slows down.

A lighter body requires less energy to keep itself running than a heavier one, so the calorie intake you had been eating to successfully drop weight may no longer be effective.

To kick fat loss back into motion, try dropping your intake by a further 10-15% and monitor progress from there.

Feeling sluggish? As weight drops, the body tries to conserve energy to prevent it losing more, so you may find your general activity levels start to decrease.

Unfortunately, less energy burnt means less fat loss.

Consider setting a minimum target for daily general activity, to help sustain those levels - a daily goal of 10,000 steps is a great target.

When we train, our level of calorie burn increases. After a hard training session, we will often go and eat a large, calorie dense meal in order to "refuel" and begin recovering.

However, people often mistakenly assume that they've burnt a lot more calories in their session than they actually have, so that post-workout feast may be unintentionally cancelling out your negative calorie balance.

Ever realise how after a couple of weeks of doing a workout, it starts to feel easier and easier?

Your body naturally adapts and begins to become more efficient, so you won't find it as challenging.

However, an efficient machine burns less energy, so that workout may no longer be giving you the calorie burn it once did.

Continue to challenge yourself in your workouts in order to keep your energy output high.

Checking your bodyweight weekly? Sometimes it's not enough to give an accurate idea of how your body is changing.

Bodypart measurements and progress pictures are two additional ways to keep tabs on your progress. You might be disheartened if you see very little change on the scales and be tempted to give up, but your progress pictures might show a noticeable change in your bodyshape that the scales won't pick up on.

Think about it, if you lose 2lbs of fat but gain 2lbs of muscle, the scales show no difference, but you've become leaner.

Don't rely on just one gauge of progress - it's often deceptive.

Belfast Telegraph Digital

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8 reasons why you aren't seeing the weight loss results you want - Belfast Telegraph

Frightened dogs bolt blame the Fourth of July – The Mercury News

Posted: July 4, 2017 at 12:49 am

Its not that dogs take Independence Day literally. Its just that all the explosions, flashes of light and strange people can send them running for the hills.

Having your dog bolt into the night is pretty frightening to the owner, and it can be very dangerous for the dogs, which can become injured trying to get away. Frightened dogs also are more likely to run into traffic, where they can be injured or killed.

Dogs can become so scared they break through fences and gates, become lost and are brought into our shelter as strays, says Buffy Martin Tarbox, communications manager for Peninsula Humane Society. They arrive scared and often with minor injuries such as cuts on their paws. Some simple tips can help prevent these tragedies from happening.

Kelly Miott, volunteer program specialist with Oakland Animal Services, says making sure your pets are safe and secure on the Fourth of July is just another part of being a responsible pet owner. The Oakland shelter, normally closed on Wednesdays, will be open noon to 4 p.m. to help people reunite as quickly as possible with their lost pets.

On a personal note, Id ask that if you plan on celebrating the Fourth with fireworks, find another way to show your patriotism. Many dogs are tortured by the noise.

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Here are tips for keeping your dog safe, provided by Peninsula Humane Society and Oakland Animal Shelter:

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Frightened dogs bolt blame the Fourth of July - The Mercury News

No, mangoes don’t make you fat and diabetics can have them too – DailyO

Posted: July 4, 2017 at 12:49 am

The delightful Badamis, the tart Totapuris, the fragrant Gulab Khas from Bengal, the more red than yellow Sindooris, the sweet-sour Kesars from Gujarat. The prized Malihabadi Dasheris from UP, Baganapalli from Karnataka, the kind of sour totapuri, the huge langras, the absolutely divine chaunsas, and of course the royal Alphonso... These are just some of the better known names (at least the ones I know) of the 400 or so known varieties being eaten in India for last 4,000 years or so. Yes, that many and for that long!

Well, like most people I know, I too love my mango. I do dig some (like the chausa and the langra) more than the others, but actually I just eat them all, and I eat them with abandon.

No dainty cubes for me, I slice a mango and minus any sophistication just mop up the succulent flesh and juice straight off the peel, often to the chagrin of others eating with me.

Now most diabetics I know tend to be really scared of this fruit. But that's naive!

Well, that's how I have always eaten my mango - as a child - and continue to do so as an adult. Apparently this way of eating actually pays rich dividends. All ripe mangoes deliver loads of phenolics (antioxidants), which have anti-cancer and anti-inflammatory properties, but now we also know that the concentration of these goodies is maximum just below the skin.

So eating it the old-fashioned way is actually the best way to score them the max.

I love mango unconditionally, so much so that if you ask me what my best season is: I'd say the mango season (even though I hate the heat and humidity that comes as a part of the package).

Possibly because mango is a perfect comfort food. One good sized mango in and you feel better instantly. I do!

But a mango does more than just chasing away the blues effectively. For starters it is not as steep in calories (about 120 calories for a medium fruit) as usually thought.

Finally, it is time to bury, really bury the myth that mangoes can be fattening. Photo: Rasoitime

Plus it delivers a lot of beta carotene (which gets converted to vitamin A in the body), is a great source of immune boosting vitamin C, is rich in glutamine acid, a protein that helps boost our concentration and memory, and also delivers lots of heart healthy potassium too.

It helps keep the gut happy, and constipation away too! Ever noticed how your constipation miraculously disappears during the mango season! That's because mango is loaded with fibre, and works like a natural laxative.

Also experts have lately been going hoarse over the importance of keeping our body and gut alkaline. Mango can help do that as well. It is rich in tartaric acid, malic acid and has traces of citric acid - and all these help in maintaining the pH of the body as alkaline. As an acidic body makes us prone to disease, eating mangoes can help counter that effectively.

Now most diabetics I know tend to be really scared of this fruit. But that's naive! As even though mango is a rich source of fructose (a type of fruit sugar),when eaten in moderation and incorporated safely and responsibly in the diet, it is safe enough, for diabetics too.

So whether or not you are on a weight loss diet, one mango a day while it is in season I'd say is mandatory for everyone.

That's because it's glycemic load (a useful measure of the ability of a food to spike blood sugar and insulin levels) is low-medium.

Also finally it is time to bury, really bury the myth that mangoes can be fattening. Studies show that eating mangoes may help control blood sugar and cholesterol and also reduce body fat.

Eating a mango actually reduces levels of the hormone leptin in the body, a chemical that regulates energy consumption and storage and thus helps regulate appetite.

In fact, some reports also show that mango peel extracts inhibit adipogenesis (fat cell formation), and show results like those seen from resveratrol, a well-known antioxidant found in red wine and grapes.

So whether or not you are on a weight loss diet, one mango a day while it is in season I'd say is mandatory for everyone. There are enough reasons to enjoy this fruit, and the joy they give is just one of those.

Also read: Start with eating right to save the environment

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No, mangoes don't make you fat and diabetics can have them too - DailyO

How to Fuel Your Open Water Swim – U.S. Masters Swimming

Posted: July 4, 2017 at 12:49 am

The best nutrition plan focuses on both training and race day

An open water swim can be daunting but also exhilarating, fulfilling, and fun. To be a successful open water swimmer you must have a nutrition plan. Your nutrition plan should include fuel and hydration supplementation for both your training sessions and for your open water event.

Your everyday nutrition is important to meet energy needs and help reduce the risk of illness and injury. Solid nutrition means you eat enough and the basis of your diet consists of fruits and vegetables, lean protein, good fats, whole grains and other carbohydrate-rich foods, and adequate fuel. High-intensity training decreases immune function, so, without a strong base, you run the risk of compromising your health.

To meet the requirements of training, you must consume adequate calories in the form of all macronutrients: carbohydrate, protein, and fat.

Carbohydrates are necessary for endurance events, especially ultralong events, but you can consider training with low-carbohydrate availability to help the body learn to refuel with less. Its important not to compromise training by neglecting carbohydrates, so only do this during lower-intensity and shorter-duration training sessions.

Dont forget about protein when youre strength training to maintain muscle mass, especially if youre attempting to reduce your weight.

Water joins carbohydrates, fat, minerals, protein, and vitamins to make the six basic nutrients you need. To meet hydration needs, dont drink all the fluid you need all at once.

Fluid needs vary person to person and depend on the intensity, duration, and frequency of training. The environment you exercise inincluding the altitude and temperature are also important factors.

If youre not sure how much fluid you require in a day, you can start by taking your weight in pounds and divide it in half to get a target number of ounces to drink per day. However, this is just a starting point. Ideally, you should also determine your sweat rate to ensure adequate hydration is achieved during training and events.

Swimmers often forget about excessive sweating because theyre in the water and dont feel sweaty. But swimmers do sweat and inadequate hydration and failure to replace electrolytes can be dangerous.

Lumped together with fluid needs are electrolytes. The average athlete loses 1 to 3 liters of sweat per hour. Most of this is water, but sweat also contains the electrolytes sodium, chloride, potassium, magnesium, and calcium. Sodium losses are usually the greatest but can be vary widely between athletes.

There are various electrolyte products on the market that can help you replace losses during your training and events. Its important to understand how much sodium and other electrolytes these products contain and how to take these productssome are meant to be taken before activity and others should be ingested during activity.

To help you determine your sodium losses, determine if youre a salty sweater: if your sweat tastes salty, if sweat stings your eyes or burns in any open wounds, or if you have white lines on your skin or clothes after training, then you should include foods that contain sodium throughout the day. Shaking table salt onto your food or eating pretzels, crackers, salted nuts, or canned soup can be helpful.

If youre unsure how to appropriately replace electrolytes, consult a registered dietitian for advice.

Supplementing deserves its own article, but here are a few supplements that might be worth your time when preparing for and engaging in open water races.

You should know about any supplements you are considering and how to effectively and safely take them. Obtain them from a reputable source, consult a registered dietitian as needed, and take them prior to race day to ensure you dont experience any negative effects on the day of your event.

Dont ruin the weeks or months of training you put in for your race by not properly fueling your body on race day. Heres how to put yourself in the perfect position.

If you have 3 or 4 hours before the race, eat a complete meal with at least three food groups and be sure to include a beverage. An hour before the race, eat some fast-digesting carbohydrates, such as fruit or a few handfuls of cereal (one low in fiber), and take in your caffeine if youre using it. Right before the race (about 15 to 30 minutes), eat additional carbohydrates, such as a box of raisins, and drink 8 to 12 ounces of water.

Events longer than a 5K can deplete your glycogen stores. Any race that will take you more than 60 to 90 minutes will require refueling: 150 to 400 calories worth of carbohydrates per hour after the first hour. You should divide this across the hourevery 20 to 30 minutesso youre not taking in all the calories at one time.

For races lasting longer than 3 hours, you might need protein in addition to carbohydrates. Keep your refueling strategy simple. Consider the time youll need to take in this fuel and how youll receive it (i.e., a kayaker handing you a bottle of a premixed solution). To avoid losing momentum or getting cold, dont spend a lot of time floating or treading water on your feed stops. Depending on your sweat rate and plan, include adequate fluid and electrolytes as needed throughout the race.

Gels and chews, powders mixed with water (or juice depending on the concentration of carbohydrate and your tolerance), and wafer snacks are all great carbohydrate options. For those that require protein, consider peanut butter packets or premade shakes.

Following a race, grab some food with carbohydrates to replenish glycogen and protein to help enhance muscle protein synthesis. The easiest thing to do is go out, celebrate, and eat a meal. For every pound lost during the event, drink 16 to 20 ounces of fluid.

Celebrations sometimes involve alcohol. Just remember itll dehydrate you and can delay rehydration, so prioritize rehydrating first, then drink your celebratory beer.

Unfortunately, swimmers make the same mistakes too often. The good news is that with ample time and sufficient preparation, these tips can help you avoid common blunders.

Steph Saullo is the performance dietitian at RITTER Sports Performance and creator of Athlete Nutrition Rx, an online source for performance nutrition information based on science, not fads. Saullo is a registered dietitian nutritionist, has a master of science degree in food and nutrition, and specializes in nutrition for athletes of all ages and levels. She believes that although quality nutrition is a basis for health, theres also room for cookies (or insert favorite food here). Follow her on Twitter or Instagram @StephSaullo or like RITTER Sports Performances Facebook page for updates and tips.

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How to Fuel Your Open Water Swim - U.S. Masters Swimming


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