Essential Information for Athletes and Active Individuals:
Glycemic Index (GI): low: less than 55, moderate: 55 to 70, high: more than 70
When should you eat certain glycemic foods?
When you wake up and for most parts of the day you want to try and eat foods that have a lower glycemic index. Before a workout try and eat foods that have a moderate glycemic index and after your workout is complete try and eat foods that have a higher glycemic index. This will help balance out the energy needs that your body needs at certain times throughout the day. For example if you are going on a long walk or have a busy morning at the office a person might eat oatmeal (lower to moderate GI food) that would give them energy for hours whereas if that same person had waffles (higher GI food) it might only give them 30 minutes of energy before their body needs a new source of energy.
To find out what the glycemic index is and what types of foods are considered low, moderate and high click here.
Protein Needs: 1.2g to 1.6g for each 1 kg (2.2 lbs) of body weight
140 lbs / 2.2 lbs = 64 kg x 1.2g = 77g of protein each day
Team Sports: 1.2g, Weight Lifting: 1.4g, Power/Sprint: 1.5g, Long Distance Running: 1.6g
1. Water: Average of 64-96 oz. per day (Six average sized bottles of water)
1. Drink 6 oz, of water before starting your run/workout/competition
2. Drink 12 oz, of water after your run/workout/race/sport.
3. Gatorade: Average of 32 oz. per day (One medium sized bottle)
1. Drink 4 oz, of Gatorade before starting your run/workout/competition
2. Drink 10 oz, of Gatorade after your run/workout/race.
3. Soda: Average of 32 oz. every 5 days (Soda is not the best idea for you if you are trying to stay hydrated)
4. Fruit Drinks: Average of 10 oz. per day (Not complete fruit juice)
An example of this is SunnyD Smooth!
5. More Fruit Drinks: Average of 16 oz. per day (100% pure fruit)
This is a nice substitution for eating actual fruit. (Remember 16 oz. counts for two servings of fruit)
6. Dark Hot Chocolate: Average of 8 oz. per day. (Good source of antioxidants)
7. Protein: Average of 16 oz. per day. (Solids or liquids do not matter)