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.

Basic Rule About Carbohydrates


Food category


 White bread 70

Wholemeal bread 69

Pumpernickel 41

Dark rye 76

Sourdough 57

Heavy mixed grain 30-45


 Lentils 28

Soybeans 18

Baked beans (canned) 48

 Breakfast cereals

 Cornflakes 84

Rice Bubbles 82

Cheerios 83

Puffed Wheat 80

All Bran 42

Porridge 46

 Snack foods

 Mars Bar 65

Jelly beans 80

Chocolate bar 49


 Apple 38

Orange 44

Peach 42

Banana 55

Watermelon 72

 Dairy foods

 Milk, full fat 27

Milk, skim 32

Icecream, full fat 61

Yogurt, low fat, fruit 33

 Soft and sports drinks

 Fanta 68

Gatorade 78

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.

neutral- mushrooms

Fruits: alkaline- apples banana, berries, grapes, lemon, mangoes, melon, pears, strawberries.
acidic- plums
neutral- oranges

Nuts- alkaline- almonds, chestnuts, coconut
acidic- cashews
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

animal products-
acidic- cheese, sweetened yogurt
neutral- cream, milk, plain yogurt, goat milk

alkaline- oliveoil
acidic- animal fat
almond, avocado, butter, sesame