Summer stretches the hours Muslims must fast during the month of Ramadan. While quality of food always counts, Roberta Anding said, it does so even more during Ramadan.
Meal timing is the most misunderstood concept of Fatigue Nutrition. To successfully complete an endurance exercise session one must hydrate properly, eat properly and allow time for the body to utilize the nutrients and hydration that it has received. A common misconception is that the body needs food before a morning workout. Believe it or not food that was consumed from supper the day before will still provide the fuel for a great workout. Why? The muscles still have glycogen stored in them that will provide energy to use. You will still need to hydrate before the start of your morning workout of course.
But, how would we know if these babies are fed enough? This is precisely why we have to focus not just on nutrition, but also optimal nutrition – that these babies are fed with complete and balanced mix of nutrients. World renowned nutritional specialist on daily workout and on aging, Dr. Michael Colgan, states that we have to ingest a precise mix of 59 nutrients to optimize our body functions.
Tough terrain and hills can double the time you need to cover a mile. So consider how long you want to be out. Experienced trail runners cover about six miles an hour – says Scott Jurek, seven-time winner of the Western States Endurance Run. Less-fit runners should target four.
Quality is going to count, because you’re skipping food in the middle part of the day. It could be any lean protein you wanted to have, along with whole grains, fruits and vegetables. So it could be something like Hummus on pita bread with yogurt and cucumbers, with a big bowl of fruit salad and a glass of skim milk. Another example would be chicken, sweet potatoes, vegetables you want-and again maybe fruit salad and skim milk.
How does Fatigue Nutrition work? By eating nutrient rich foods that the body needs to build and repair itself. Timing the intake of food with fluids to charge the mind and body for increased fatigue resistance.
Buy 2 eggs, and a bunch of bananas. Peel the bananas and put them in an air tight ziplock bag. Then store the entire package in the freezer. Once the bananas have been frozen, take out 1 and put it in your drink blender. Add 4 or 5 ice cubes and put in your 2 eggs as well. Then pour a glass of soy milk and blend well. You end up having a great tasting and nutritious frozen drink!