The following guidelines are suggested for during exercise nutrition: Start shortly after starting exercise (15-20 minutes) Focus on glucose with a mixture of other sugars Sports drink or gels with water (to get 4-8 grams with 100 ml water) are optimal The higher the intensity, the greater the amount of carbohydrate needed Maintain fluids at 150-350 ml/hour depending on fluid losses.
The following guidelines must be considered when planning your pre-event meal: Be taken 1-4 hours before depending on personal preferences, experience and event intensity, length and starting time. The closer the meal to the event, the smaller the meal. 200-300 grams of carbohydrate for meals 3-4 hours before exercise have been shown to enhance performance Include fluids (400-600 ml) Low in fat... READ MORE
On Saturday, 8 April you are running the first ever obstacle run with obstacles by the beach and in the sea and you want to better prepare for this challenge. These three weeks leading to Dorians Coastal Challenge powered by Hellenic Bank, make sure that every day contains food and snacks high in carbohydrates, moderate in protein and low in fat. Here are few Dorian Meal Ideas that meet that bill... READ MORE
Calcium is a very important mineral that is essential to the human body. All body tissues need calcium. Calcium travels in the blood throughout the body. The parathyroid hormone helps regulate it. Bones and teeth contain 99% of calcium and tissues and extracellular liquid 1%. The main role of calcium in the human body is structural but it is also essential for muscle contraction, blood... READ MORE
Water is very important for human bodies to stay healthy and… alive. Every tissue, every organ and cell of the body needs water to work properly. Water helps our bodies to be hydrates, to maintain a stable temperature, to remove waste, transport nutrients inside the body and lubricate joints. Water is necessary for survival. The quantity of fluids that enters the body must be almost equal to the... READ MORE
“Sports anaemia” occurs when trained athletes experience low levels of blood haemoglobin (normal levels are to 14-17.5 g/dl for men and 12-16 g/dl for women), as well as low haematocrit and low ferritin levels [1,2,3]. Some factors that may cause this kind of anaemia are [6,5]: Inadequate iron intake Poor iron absorption Loss of iron through sweat Destruction of red blood cells Gastrointestinal... READ MORE