Last Minute Tips Before Your Mountain Climb

Ask for support from your guide if you need it. Offer support and encouragement to your teammates. Focus on your breathing and heart rate. Get into a pace and you'll start climbing like a machine. Play music in your mind and keep the beat going on. You will feel physical discomfort. This isn't necessarily a &q ...

Found in:   Hiking and Mountaineering

Tags:   #sportsnutrition   

Fueling for Performance for Hiking and Mountaineering

For intense hiking training for mountaineering, you will benefit from having a well-planned fueling program that ensures adequate calorie and fluid intake. And for maximum fueling, choose "Real Foods" instead of processed like candy bars, protein or energy bars, granola bars, etc. See this post: Hiking Snack: Proc ...

Found in:   Fitness  •  Food  •  Hiking and Mountaineering

Tags:   #sportsnutrition   

Real Food Refueling During Exercise

Carbohydrate is the only fuel that can sustain moderate to high level effort that is required in most sports and athletic endeavors. Carbohydrate is stored in the in skeletal muscle and liver in a form called glycogen. Glycogen can become depleted during continuous exercise lasting at least one hour and during intense inter ...

Found in:   Fitness  •  Food  •  Hiking and Mountaineering

Tags:   #healthylifestyle    #sportsnutrition   

Healthy Hiking or Snowshoeing Lunch and Snacks

Mission Organic Whole Wheat tortilla Slice of cheese Natural (no preservative) lunch meat Pesto, reduced fat mayo or mustard Any green leafy vegetables  Spread mayo, mustard or pesto on tortilla. Layer meat, cheese and greens. Roll tightly and wrap in foil or plastic wrap. Or for easier eating, cut ...

Found in:   Food  •  Hiking and Mountaineering

Tags:   #mealplanning    #menuplanning    #sportsnutrition   

Hydration for Sports Guidelines

Dehydration (water deficit in excess of 2% to 3% body mass) decreases exercise performance; thus, optimal fluid intake before, during, and after exercise is important for health and optimal athletic performance. Frequently drinking water and/or a sports beverage during exercise is one of the most effective ergogenic ...

Found in:   Fitness  •  Hiking and Mountaineering

Tags:   #sportsnutrition   

Hiking Snack: Processed versus Real Food

Whether you are hiking or taking a snack to the office, choose real food not processed packaged foods. Stay fueled and energized on your next hiking trip with healthy and nutrient-packed "real food" hiking foods that will keep hiking all day long! Choosing"real food" will provide your body with m ...

Found in:   Food  •  Hiking and Mountaineering

Tags:   #sportsnutrition   

Healthy Protein Foods for Comparison

Protein Foods Protein builds, repairs and maintains muscle and body tissues. To optimally do so, it's important to eat the right amount and the right kind of protein to get the health benefits. This chart highlights some of the healthiest sources of proteins.Compare portion sizes with calories, carbs, fat, protein& ...

Found in:   Active Healthy Aging  •  Food  •  Weight Management

Tags:   #healthyhabits    #mealplanning    #menuplanning    #sportsnutrition   

Nutrition for the Dancer

Dancers are performing athletes and nutrition can make a tremendous difference in performance, muscle strength,  fatigue, and injury rates. To perform at their best, dancers need to be well fueled for classes, rehearsals, and performances. Working with a registered dietitian who understands the demands o ...

Found in:   Fitness  •  Food

Tags:   #sportsnutrition   

Anemia, Iron Supplementation and the Mountaineer

If you are a mountain climber going to high altitudes, consider having a blood test to check for iron-deficiency anemia. One of the tests to include is one to determine ferritin levels. Ferritin is a protein that stores your iron for later use. A higher level of ferritin is likely needed to make red blood cells at a ...

Found in:   Food

Tags:   #sportsnutrition   

Proteins: Complete, Incomplete and Complementary

Protein Quality Scoring Protein quality is the digestibility and amount of essential amino acids for providing the proteins in correct ratios for human consumption. Protein quality can be determined by the PDCAAS (Protein Digestibility Corrected Amino Acid Score) method, is a measure of the quality of a ...

Found in:   Food

Tags:   #mealplanning    #menuplanning    #sportsnutrition   

Choosing a Sports Carbohydrate Replacement

If you are exercising vigorously for 1-2 ½ hours then it's smart to consume a 120-240 calories (30-60 grams of carbs, lower amount for person weighing less and/or less vigorous exercise) per hour snack or beverage to keep your blood sugar and energy levels stable throughout your hike. If you are exercisin ...

Found in:   Fitness  •  Food  •  Hiking and Mountaineering  •  Supplements

Tags:   #sportsnutrition   

Which Protein Powder to Choose?

Protein powders are a convenient way to help make sure that your body gets enough protein. People use them for a variety of reasons — to lose weight, to improve sports performance, build muscle mass and for overall wellness. The protein powder options are endless. And the terms used onpackage labeling can ...

Found in:   Food  •  Supplements

Tags:   #sportsnutrition    #weightloss   

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