Recent diet info-
To have enough energy you need to consume enough energy. consuming the adequate calories is one of the key ways to an ergogenic or performance enhancing diet. With to few calories you will feel tired, weak, and more prone to injuries.
a moderate carb diet increases the store of glycogen, the energy for muscles, and improves overall performance for strenuous exercise. The bulk of the days calories 30-40% should come from carbs like ceral, grain, veggies,and fruit.
Different carbo foods can affect your energy level in different ways. digestion rates are expressed as "glycemic index". Foods with high glycemic index release energy into the bloodstream rapidly, while foods with low and moderate release energy more slowly.
About the Glycemic Index The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.
Never combine Wheat or Rice or
Potato with one another; they don't go. This means that you don't eat
Bread or Pasta if you are having Rice or Potato with your meal.
Corn combines OK with the other fuel foods (i.e., Corn goes with any of Bread, Pasta, Rice and Potato); however, watch out for Cornbread (as well as some of the commercial corn tortillas), because they often contain Wheat flour as well as Corn.
Banana does not go with Bread, so if you're having a banana for breakfast, forget the toast.
White bread 70
Wholemeal bread 69
Dark rye 76
Heavy mixed grain 30-45
Baked beans (canned) 48
Rice Bubbles 82
Puffed Wheat 80
All Bran 42
Mars Bar 65
Jelly beans 80
Chocolate bar 49
Milk, full fat 27
Milk, skim 32
Icecream, full fat 61
Yogurt, low fat, fruit 33
Soft and sports drinks
If you exercise for longer than an hour you can begin to deplete your muscles of glycogen. by consuming 30 to 75 grams per hour of high-glycemic carbohydrates in liquidor solid form when you exercise you can minimize this effect.
aftera long workout, your depleted muscle glycogen stores must be replenished. Eat at least 40 grams of high-glycemic index carbs just after workout and consume a total of 80 grams of high glycemic carbs in a few hours.
alkaline and acidic foods-
a high alkaline diet is generally recommended. high acidic intake can affectt he healthy functioning of the body.
Vegetables: Alkaline - asparagus, brussel sprouts, broccoli, cabbage, cauliflower,leeks, onion, parsnips, peppers, potatoe with skin, spinach, corn, watercress.
acidic veggies- tomatoes, potatoes without skin.
Fruits: alkaline- apples banana, berries, grapes, lemon, mangoes, melon, pears, strawberries.
Nuts- alkaline- almonds, chestnuts, coconut
neutral- pecans, pistachio,walnuts
Grains- alkaline- milliet, quinoa, whole wheat, wild rice
acidic- bleached wheat, buckwheat, rye, white rice
neutral- couscous, oats
beans/pulses: alkaline- greenbeans, lentils, peas, soy bean, string bean
neutral- kidney bean, mung bean, pinto bean
acidic- beef, chicken,lamb, non-oilyfish, pork, turkey.
neutral- oily fish
acidic- cheese, sweetened yogurt
neutral- cream, milk, plain yogurt, goat milk
acidic- animal fat
almond, avocado, butter, sesame