Feed

Essentials for a runner

Posted on February 18th, 2008 in Nutrition & Weight Loss, Uncategorized by

runner-hydration.jpg

Running can’t really be looked at a sport. That is because it takes a commitment on the part of the runner if he wants to be able to compete at a higher level. There are factors that make a runner efficient and competitive and if one of the factors is problematic, then the person’s running could be affected seriously.

The first factor for a runner is the correct nutrition. This means that a runner should get the right amount of food so that the body is able to maintain a high level of output.  This means eating three full means in the day with a few snacks in between. That having been said all the meals need to be healthy with all the fat groups such as carbohydrates, proteins, vitamins, minerals and fats.  A runner doesn’t have to deprive himself of desserts either as the food is burnt away quickly.

Along with nutrition it is equally important that a runner be properly hydrated. If he is not hydrated he could have bad workouts, stomach cramps and a general feeling of lethargy. A runner should drink as much water as he possibly can and along with that also have fruit juices  and sports drinks which give them certain necessary elements.

The final thing which is absolutely necessary for a runner is rest. A runner should have adequate rest on a daily basis because it can be very detrimental to exert one’s body over an extended period of time. A runner constantly pushes his body and it is important that the body be given a chance to recoup and rejuvenate itself.

Thus these are the three factors which are compulsory for a runner and without which it will be impossible to compete for a longer period of time.

are nutrition bars the right way to go?

Posted on January 16th, 2008 in Nutrition & Weight Loss by

nutritionbars4.jpg

 

An athlete needs around 2500-3000 calories a day depending on various factors and many resort to nutrition bars. These are readily available at every store around the corner and are fast becoming the preferred choice for necessary nutrition.  There are nutrition bars available for every kind of diet such as low carb, high protein etc. and for every exercise need.

                THE PROS

·         Energy bars are huge money makers and they don’t necessarily make you feel more energetic as is commonly perceived. When the makers say they provide energy it means they provide calories.  Though energy bars are convenient, they don’t come cheap. This guide that lists all the pros and cons of the nutrition bar will help you make that all important choice; energy bar vs. food.

·         Energy bars can go everywhere. They are extremely light for the amount of calories they pack in and you can carry them along just in case.

·         It is important to get some calories (roughly 200-300) before you do a workout.  People often make the mistake of eating zero calorie food before workouts which don’t really help. A nutrition bar makes sure you have the requisite number of calories before you begin exercising.

                THE CONS

·         Though pre-exercise food should be easily digestible it is not always so with nutrition bars. Many runners complain that nutrition bars settle in the stomach making one feel uncomfortable and queasy.

·         Most nutrition bars these days are organic so they have no additives. This means that there are no vitamins or minerals added to them either. 

·         Also to pack in more calories nutrition bars unlike fruit and other natural food have very low water content. For this reason it is also important to drink a lot of water to keep the body healthy.

·         Also nutrition bars are much more expensive than regular food and could burn a hole in your pocket is eaten regularly.

Know BMI

Posted on January 5th, 2008 in Beginners, Nutrition & Weight Loss by

A lot of people obsess about weight and talk about calories and miles logged. Many of them also throw around terms like BMI a lot. But how many of us actually understand what BMI means? BMI stands for Body Mass Index which is a ratio of a person’s height and weight. It is measured as follows:

Weight (kg/ pounds)

Height (m)

BMI is used to measure whether a person is overweight, underweight or has a healthy weight. Through this doctors and other health professionals are able to discuss a patient’s weight and related problems with them. It gives a person a proper idea about how overweight he or she is so that they know the goal they have to reach and act accordingly.

BMI is very easy to calculate and for that reason it is easy for people to find how to what extent their weight has become a problem. BMI is the best way to measure the body and weight ratio for people who lead sedentary lifestyles. It however has a lot of demerits.

BMI does not take into account muscle weight. Most athletes have a lot of muscle weight and they tend to be shown as overweight or obese on the BMI scale. Unless a different mechanism is devolved for athletes with a new framework, this one cannot be accepted as a true reflection. Also BMI also does not make allowances for body type/ frame etc. People who have a larger bone structure but not much fat may still be counted in the overweight category. In the U.S BMI is also used to make a new classification that is starvation. People are classified into various categories as followed:

BMI Category