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Posts Tagged ‘Breakfast’

the challenge is to consume more and more fruit each time. The advice to consume more fruits than publish a few days ago, today we add some ideas appropriate for each of the main meals. Did you know?

At breakfast: cereal with bananas or peaches and blueberries. Can be added to pancakes, or to consume as a beverage that is 100% as juice. Another option is a mixture of fresh fruit with nonfat yogurt or low fat.

At lunch, bring along a tangerine, a banana or a grape rich, otherwise if you decide, make up a rich fruit salad. Individual containers with fresh peeled fruits like peaches or applesauce are easy and convenient.

At dinner, add crushed pineapple to coleslaw, or include sections of oranges or grapes in a tossed salad. Make a Waldorf salad, with apples, celery, nuts and a low-calorie dressing.

For some special menu: Try meat dishes that incorporate fruit, such as chicken with apricots or mangos. Add fruit like pineapple or peaches to kabobs as part of a barbecue.

Finally, for dessert, baked apples, pears, or a rich fruit salad with ice cream or whipped cream with sugar.

There is no point system if you train with mid-career after you run out of energy. Eating well is as important as training but there are still riders who do not reach their optimum performance for various nutritional errors.

1. Eat plenty of pasta.

Is a classic among runners, dining dough to blow to get glycogen stores filled the next day, but too much is digestive problems can send you straight to the bathroom in the middle of your carrera.Puedes make oatmeal for breakfast, potatoes for lunch and pasta for dinner, but only in normal quantities, never excessive, because you cannot sleep well or pay the next day.

2. Drinking too much water.

Before a race more than one who drinks more than usual? Water! Water hydrates you, yes, but dilutes your electrolytes (potassium, sodium, magnesium?) Which weakens you and can give rise to cramps and even, in extreme cases, cause hyponatremia, a fatal problem? Bebe and up to 450 to 500 ml of water two to three hours before competition. You can take a glass of water shortly before departure.

3. Fiber loading.

Some brokers who are not accustomed to making regular fiber sanísimos decide to become the day before in his career and take high-fiber foods galore. The only thing that makes this change, for those who do not take fiber as usual, are gas and abdominal pain. Take fiber normally but do not abuse it the days before the race to avoid problems.

4. Breakfast ‘Justito’.

If you’re going to compete in the morning does not make the mistake of eating breakfast less than normal. Breakfast keeps your glucose levels constant and if not you will take a drop safe. Get up and eat breakfast three hours before normal, avoiding heavy foods and taking cereals like oatmeal. If you cannot take something solid, get a smoothie with banana, skim milk and brown sugar.

5. Any new food?

Do not even think! No matter how healthy you look or how well you go to other, better not do experiments with your digestive system before a race. If you travel to a new site make sure you can take food to which you are accustomed. Pasta, rice and grilled meat never fail.