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Fuelling
Fitness for Sports Performance
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Brits clueless about
what to eat to exercise - half nation doesn't know what to eat for exercise
- 3rd February 2005:
Half (49%) of the adult population, that's 20 million of us, have no idea
about what we should be eating to fuel our chosen exercise according
to an NOP poll* out today, commissioned on behalf of new book, Fuelling
Fitness for Sports Performance. Half of respondents (49%) were unaware
that eating a small carb snack 30 minutes before exercise was likely
to improve performance, forty eight per cent don't eat anything at least
two hours before exercising and over half (58%) stated that they'd never
thought about the best way to refuel their bodies once they'd finished
their exercise.
Although half of respondents (48%) were making New Year's resolution
to take up exercise, one in three one in three admitted that they didn't
expect their fitness resolutions to last past February, with 'lack of
motivation' being an overriding expected reason for failure - not surprising
- given their lack of knowledge on what to eat to fuel their workouts.
Other key highlights from the research showed that:
- In 2004, 50% of
women and 35% of men did NO exercise at all
- 2 People in Newcastle
currently spend the most time exercising per week (38 per cent exercise
for more than four hours a week) and people of Birmingham exercise
the least (17%)
- 3 People in Norwich
thought that they were most likely to increase their exercise levels
in the New Year (44%)
- 4 Out of all the
regions, it was Scots (46%) who were in the majority admitting that
they had no idea about what they should be eating to fuel their
sport, gym sessions or exercise classes.
Dr Sam Stear, author
of Fuelling Fitness for Sports Performance, who commissioned the research,
commented: "It is worrying that so many people do not know what to eat
to fuel their exercise. Without enough carbohydrates to fuel their exercise,
they will get light-headed and give up too easily, which leads to lack
of motivation and the inevitability of giving up on exercise goals".
FUELLING FITNESS TIPS FROM Dr. SAM STEAR
Tip One:
All carbohydrates are eventually digested or converted into glucose
to provide the body's primary energy fuel. If you don't eat enough carbohydrates,
but continue to exercise, you will soon become sluggish and dizzy and
that's certainly not going to help you keep motivated to exercise!
Tip Two:
This is a common mistake. Without enough carbohydrates to fuel your
exercise, you will get light-headed and give up too easily, which leads
to lack of motivation and the inevitability of giving up on New Year
resolutions.
Tip Three:
A high-carbohydrate snack 30-60 minutes before exercise, containing
50g of carbohydrate, such as a jam sandwich, banana or sports drink,
is generally found to be beneficial. David Beckham keeps jelly babies
in his pocket and Madonna likes to fuel her dance routines with a slice
of toast and strawberry jam.
Tip Four:
Make sure that you restock your glucose stores two hours AFTER exercise.
Recovery from exercise is the most important aspect of exercise. If
you are planning on exercising every day, make sure you eat a small
snack (as mentioned above) after your exercise session.
Tip Five:
Remember to replace the water and salt lost through sweat too. You need
to drink about 1.2 litres of fluid for every kg of body weight lost
during exercise - so remember to weigh yourself before and after your
exercise.
Tip Six:
To keep you motivated, keep imagining how you will feel when you've
accomplished your work out. Team-up with a friend, colleague or neighbour
so you can help motivate each other - especially for those days you
just don't feel like it!
Tip Seven:
Change your exercise routine regularly - try another activity or simply
a different route for your walk, jog or cycle - to stop you getting
bored.
Tip Eight:
Set aside a specific time of the day to be active. And, if your
hectic life means the only way you'll fit in some activity is by getting-up
earlier, then don't despair, as the
benefits will soon outweigh the initial shock!
The book, Fuelling Fitness for Sports Performance is based on the latest
scientific evidence and is the first nutrition guide from the British
Olympic Association (BOA). It is designed to help anyone who exercises
on a regular basis to improve their performance through their diet.
It includes information on nutritional and hydration strategies, dietary
supplement issues, meal ideas and carbohydrate, protein, fat and micronutrient
requirements. The book is available to buy from your local bookshop,
usually at £14.99 or directly from Amazon at £10.49.
Click here to order from Amazon
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