Carbohydrate: The Fuel of Champions
Carbohydrate is stored as glycogen in muscles and the liver. Glycogen is the “quick energy” for muscle activity. Do you get enough carbohydrate? How much carbohydrate do I need? Carbohydrate is found in a variety of foods in every food group. More active individuals need more carbohydrate. Use the table…
Eating at Competition Time
The Pre-Event Meal It’s important that meals eaten before competition are high in carbohydrate, low in fat and consumed 2–3 hours before the event. Fat takes longer to digest and may lead to discomfort if eaten close to strenuous activity. Consume fluid with the meal. avoid gas forming or unfamiliar…
Fluid: A Constant Need
How much do I need? 1. Drink the recommended amount of fluid every day (see chart below). Recommended Daily Fluid Intake From Beverages Teens (14–18 years) Adults (19+ years) Female Male Female Male 1.8 L (8 cups) 2.6 L (11 cups) 2.2 L (9 cups) 3 L (13 cups) Source:…
Iron and Performance
Some individuals (especially active females) are prone to iron deficiency, which can lead to anemia. Anemia can cause excessive fatigue during workouts, slow recovery and lack of energy. This is understandable, as iron in red blood cells is responsible for delivering oxygen to working muscles. The following information will help…
Protein: Fact & Fiction
An important function of protein in the diet of active individuals is to build, repair and maintain muscle tissue. Those involved in strenuous endurance or strength training experience an increased requirement for protein (approximately 1 1⁄2–2 times that of sedentary individuals). This extra need for protein is easily met through…
Eating For Energy? Use Canada’s Food Guide
The “formula” for a peak performance diet is no secret. Canada’s Food Guide is the starting point to plan food choices. Choose at least the recommended number of Food Guide Servings suggested in each food group every day for basic healthy eating (see table below). Choose more servings of VEGETABLES…
Vitamins, Minerals & Other Healthy Stuff
To consume the most vitamins, minerals and other health protective compounds from food, choose a wide variety of foods and consume at least the recommended number of Food Guide Servings from each food group every day. Follow specific Food Guide tips from Canada's Food Guide to make the healthiest choices: Eat…