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Archive for the ‘Health and Nutrition’ Category

What you eat can help care for joints and ligaments and prevent sports injuries

Food anti-injury:

Onions , garlic , leeks
The Allium genus vegetables such as garlic, onions, leeks, garlic, etc.. are very rich and powerful have a stimulating odor, the presence of a substance called allicin that is an allyl sulfide is decomposed by the action of an enzyme, releasing the pungent odor. Apart from scaring vampires, garlic and onions are a safe to prevent injuries because they provide joint sulfur, essential to form the components of the collagen matrix that feeds.

Fish rich in omega-3 fatty acids
The omega-3 fatty acids are in fashion, for its protective effects on the heart and circulation. But few people know that they are also an ally of the joints. In laboratory studies have found that omega-3s may improve healing of damaged ligaments by increasing the entry of new cells in the damaged area and accelerate the synthesis of collagen. Fish also contain vitamin D, magnesium and phosphorus. The fish richest in omega-3s are cold water like salmon, tuna, mackerel, herring, sardines, etc. Read the rest of this entry »

There are many ways to get an energy drink “of everyday ‘, here we present one which is quite complete, now that seems to start “heats.”

You have to mix:

- 1 liters mineral water, rich in salts better as magnesium (40 mg / l), potassium (2 mg / l) and calcium (150 mg / l)
- Four tablespoons liquid honey (warm it a little if solidified)
- The juice of one large lemon
- A tip of teaspoon salt
- Two teaspoons of yeast dry beer
- A vitamin C effervescent tablet

Despite having already spent a considerable part of the summer, remain in the news and print news about carelessness in the collective use pools.

From here, remember that you must know and follow the rules of procedure which is always or should be in a location visible from the site and follow the signs from lifeguards. However, I remember a few guidelines to keep in mind for comfort, especially for children. Read the rest of this entry »

When you can not more often you’re dehydrated. Good hydration is the most easy and important to ensure good performance. Want to know how to do it correctly?

Hydration is critical for all body functions. About 60% of our body is water ( 42 kg for an individual 70 kg ) And is responsible for the transport of substances through the body, removing waste products, to lubricate the joints, giving structure and shape to the body, while helping to control the temperature. With so many features as important, it is expected that dehydration makes it more difficult for the body to function properly. Read the rest of this entry »

What happens when things in sports get really hot? Is it safe to jog or ride a bike when we seem to be on top of a hob?

With the arrival of good weather we use the daylight hours to practice outdoor exercise … despite the high temperatures that make us question whether we are masochists or inmates paying our sins under the sun. For sports not cost you a visit to the emergency room, nothing better than knowing what you are the greatest risk of acetic exercise in hot, sunny days and how to train yourself without problems. If climate change predictions are correct the next summer will be very, very hard. Or sports activities outdoors that exceed 45-60 min. is very important to prepare well to avoid problems. In this article, here are some tips to help you enjoy your free time in a healthy and safe. Read the rest of this entry »

Try to follow a varied diet to ensure good nutrition for triathlon

It is a common error in triathletes to only eat carbohydrates and some protein and the same food every day as pasta, rice, snack bars and energy drinks and do not change the menu or try other foods because they think that by following this diet are doing the right thing , but there is a good diet if eaten every day a little bit of everything, and you get to know well what your body needs to live and train every day. Read the rest of this entry »

Did you know that drinking a glass of milk after training accelerates your recovery?

YES!

- Try to eat at least a couple of hours before training. If you’re running slowly you can make this time is less. Especially if you have not eaten anything or have long since your last meal, half an hour before test run with an apple or dried fruit (apricots, raisins, prunes …) or take an extra yogurt to have energy and not leave with hunger pangs. Read the rest of this entry »

In the summertime, forget the danger of dehydration

The right temperature makes me want to go outside, but the heat also has its risks.
One of them is very important dehydration while you exercise and drink more when it’s hot outside, do you know why?

When the outdoor temperature is high and the interior as well (with exercise) the body has a cooling system: perspiration. By sweating, the skin cools down the temperature of our body, but at the cost of water and mineral salts, with fatal consequences.
With only a small dehydration of 2% body weight water, decreases athletic performance and endurance up to 20%.
The muscles work in large part thanks to the water, so if you do not provide it, begin to fail. Read the rest of this entry »

Many triathletes, cyclists, marathoners, skiers, skaters and athletes from endurance sports in general, say they are vegetarians, but eventually eat meat or fish. This diet allows them to maintain weight, not lacking energy during long competitions. Being an athlete is not incompatible with being a vegetarian / a, some athletes say they are lacto-ovo-vegetarian, meat or drink occasionally.

The semi-vegetarian diet (Powder) is perfectly compatible with a sports training. Remember that the energy needed by the muscle is of plant origin, glucose is the fuel that drives the life, and glucose found in foods rich in carbohydrates such as pasta, cereals, rice, bread, potatoes, vegetables, fruits, etc. The muscle stores energy in the form of glycogen in the liver, muscles and cells to dispose of glucose during the movement. When you run out of glycogen, for example by exercising for 30 or 50 minutes, it uses fat stores for energy, so it is recommended that low intensity exercise for more than an hour to lose weight. Read the rest of this entry »

To maintain a body temperature near normal, the body uses an efficient cooling system: sweat. The water lost as sweat must be offset to avoid the risk of dehydration. For the athlete, the rule is simple: we must drink before, during and after exercise.

Why drink?

Every muscle work produces heat. Only 20% of the energy expended by the muscle is transformed into mechanical work. The rest, that is to say 80% is transformed into heat that our body needs to maintain its discharge temperature as constant as possible.

For this, the body uses a system of efficient cooling: sweating. The water lost as sweat needs to be offset to avoid the risk of dehydration. For the athlete, the rule is simple: they must drink before, during and after exercise.

Note: in order not to hinder the evaporation must always wear light clothing made of material allowing the sweat away and avoided at rainwear type of windbreak. Read the rest of this entry »