Healthy & Beauty Tips

HEALTH TIPS

Men's Health : Sports Nutrition

Health Condition

Many of us incorporate work outs into our daily lives in the quest for optimal health. Regular exercise is one of the hallmarks of good living. Ensuring you get adequate cardiovascular exercise along with resistance training may help to improve many health parameters. Exercise also has an impact on our immune system. The role that exercise plays in immunity is complex and could be considered a paradox, as it can both boost and suppress the immune system.

Benefits of regular exercise

Some of the benefits of regular exercise include:

  • Increased cardiovascular fitness and lowered risk of chronic heart disease via decreased LDL-cholesterol, increased HDL-cholesterol and lowered blood pressure

  • Increased basal metabolism

  • Decreased body fat and specifically abdominal fat

  • Reduced stress

  • Improved fitness levels

However, longer, more intense exercise may decrease immunity – in professional athletes, for example. A study on elite rowers indicated that prolonged intense rowing training lowers the concentration of a key salivary protein of innate mucosal immunity, which might leave individuals at greater risk of contracting illness. In other words, if you’re someone who exercises frequently and at high level every time, you could be more susceptible to illness.

Natural Therapies

Taking a broad-spectrum multivitamin helps to reduce the likelihood of dietary deficiency. Make sure you select a product that contains key nutrients involved in the body’s energy production processes, including B vitamins, zinc, magnesium and manganese.

Iodine is also a beneficial inclusion in your multivitamin as it is required for the functioning of the thyroid gland, which governs metabolism.

Active tissues in the body require an adequate supply of CoQ10. Coenzyme Q10 is found naturally in the body and plays an essential role in the production of energy in all cells. As such it is important for the health of virtually all human tissues and organs.

Magnesium helps all the muscles of the body to function optimally and to contract in a normal, healthy way. It is also important for exercise performance. Taking a magnesium supplement may help prevent muscular cramps and spasms and aid in the management of leg cramps that occur during the night.

Dietary & Lifestyle recommendations

  • Take adequate rest time between workouts and be wary of over-training

  • Don’t feel guilty for having an exercise-free day. Your body will thank you for it!

  • Maintain a healthy whole food diet with plenty of fresh fruits and vegetables

  • Plan your menu if you would like to go for training / intense exercise

  • Try to get eight hours of sleep each night

  • Go on quality protein for muscle support such as lean meat, beans, lentils.

  • Supplement with a good quality multivitamin if you aren’t getting enough key nutrients in your diet.

Sample one day menu for exercise day

Breakfast Lunch and Dinner
 Snacks Other
Yoghurt with 1-2 piece of fruit and a sprinkle of seeds and nuts 120-150 grams protein in such as : red meat, chicken, fish etc, plus vegetable stir fry (unlimited veggies) and white rice Yoghurt with a piece of fruit and a tablespoon of honey (berries, banana, fresh dates etc.) Fluids – best is water, mineral water and herbal tea to keep fluid levels topped up for race day
Smoothie – 20 grams protein powder or yoghurt, fluid of choice (juice, milk, coconut water etc.), 1 banana, ½ cup berries and honey 120-150 grams protein plus unlimited veggie salad and 1 of the following: toast, pasta, potato, sweet potato or rice Hummus or guacamole and rice crackers or crumpets with honey If you are short on CHO it is ok to add a few jelly snakes, honey, sports drink etc. to get to your CHO goals
Porridge ( oat or quinoa or rice) with a few sultanas or strawberries and some honey ( not race morning) Frittata (eggs and veggies use lots of potato and sweet potato) plus salad Fresh fruit, dried fruit or dates and small amount of raw nuts Best to avoid alcohol in the week before the race…beer is not good for CHO loading
2 eggs as you like them, 1/3 avocado and 2-3 pieces of low fibre toast or gluten free toast plus fruit or juice Baked veggies plus 120-150 grams meat / fish / other protein source Muesli bar, gluten free muesli bar, hot cross bun or a high CHO sports bar Great to add a little extra salt to food in the few days before the race
2 eggs with spinach, fetta and mushroom sauté and 2-3 pieces toast or potato/sweet potato mash Lasagna made with lots of veggies (in it) or with a salad Jelly snakes or jelly beans DO not over hydrate, but make sure to not be dehydrated
150 grams of cereal (2 cups) plus milk, 1 banana and berries/dates Home-made slow cook stew/goulash with protein and tons of veggies, add potato, sweet potato or rice for increased CHO Chocolate milk, fruit juice, sports drink, 4:1 recovery drink can all be great high CHO snacks Any breakfast can be eaten for lunch or dinner and vice versa
Pancakes with maple syrup, yoghurt and fresh fruit Wrap or sandwich with 120grams protein and plentiful veggies/salad or baked potato Small smoothie – see breakfast recipe Post training 4:1 Carb:Protein is your best recovery ratio! Within 30 minutes!
2-3 Crumpets with honey or jam and a nut butter Recovery drink in a 4:1 (CHO:Protein ratio) Rice pudding or sushi rolls with rice If in doubt use a food diary app such as mynetdiary or myfitnesspal

Other Information

For more information on products that are beneficial for men’s health, please click on this link - http://www.blackmores.com.my/product-assistant-result?query=everyday-health&segment=products&filter=category

This health article is specially brought to you by our qualified naturopaths at Blackmores Malaysia.