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Why man needs fuel

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Food is the fuel that helps athletes perform their best. Without it, endurance, strength and overall performance will be down. If you want to get the most out of your workouts and athletic capabilities , your diet should be a top priority in your fitness efforts. As your body puts out energy through exercise and training, you need to replenish those l ost nutrients, which can be done by choosing the right foods. Here are 14 of. Blackberries, raspberries and blueberries are just a handful of the delicious berries that are rich in antioxidants, which need to be replenished after physical activity.

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Carbohydrates: Your Body’s Most Important Source of Fuel

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Many fad diets give carbohydrates a bad rap, leading you to believe that they're the villain behind unwanted weight gain and a host of other problems. And yet carbs are an essential part of any healthy diet. Afraid of carbs? So instead of looking at a bowl of hearty whole-wheat pasta or brown rice as a big diet no-no, consider it a source of healthy fuel. Not convinced? Department of Agriculture USDA — Dietary Guidelines for Americans , which states that 45 to 65 percent of your daily calories should come from carbohydrates.

For example, if you eat 2, calories a day, to 1, calories should come from eating carbohydrates. There are two types of carbohydrates. Complex carbs consist of starches and fiber. Fiber is unique in that it cannot be digested by the human body. Both simple and complex carbs break down into glucose blood sugar in the body. But because simple carbs are shorter, they generally break down faster, leading to quicker release in the body.

The glucose from carbs is converted into the energy your brain and muscles need to function, Meyerowitz explains. Between 50 and 60 percent of your daily calories should come from carbohydrates, according to Meyerowitz, most of which should be whole grains and other complex carbohydrates.

If you don't get enough carbohydrates, you run the risk of depriving your body of the calories and nutrients it needs, or of replacing healthy carbs with unhealthy fats, Meyerowitz explains. Whole grains, complex carbs, dairy foods, and fruit contain valuable vitamins, minerals, and fiber that your body needs to function at its best.

Complex carbohydrates digest slowly. They require more work and take longer for your body to break down, so they deliver energy more steadily and help keep your blood sugar levels more stable, Meyerowitz explains. Complex carbs are a top source of dietary fiber, and eating a fiber-rich diet cuts the risk of coronary heart disease , stroke , type 2 diabetes , and colorectal cancer by 16 to 24 percent, and is linked with a lower body weight, according to a review published January 10, , in the journal The Lancet.

Simple carbohydrates, or refined carbohydrates, are broken down faster, which can trigger spikes in your blood sugar, and they don't contain as many vitamins, minerals, fiber, and other important phytonutrients as complex carbohydrates do. Fruit also contains good-for-you dietary fiber. Overdoing simple carbs can also pack on pounds, according to a review published in August in the journal Food and Nutrition Research. The authors looked at 50 studies on diet and weight gain and found that, on average, the more simple carbs a person ate, the more weight they tended to gain.

According to the Harvard T. Chan School of Public Health , top dietary sources of complex carbs include:. Simple carbs are found in fruit and dairy products, as well as highly processed or refined foods that have been stripped of fiber, including:. Not at all. It just that those foods should be the exceptions instead of your everyday carbohydrate selections, Meyerowitz says.

At the same time, you should avoid overloading on complex carbohydrates or making them your primary source of calories. A diet too rich in even complex carbohydrates — or in any food — packs more calories into your body, which eventually leads to weight gain and other health problems. In other words, as with many good things, moderation is the key to maintaining a strong and healthy body.

This was borne out in another study, published August 16, , in The Lancet , which found that the average life expectancy of moderate-carb eaters someone who got 50 to 55 percent of their calories from carbs was four years longer than low-carb eaters those who got less than 40 percent of their calories from carbs.

Moderate-carb eaters also lived one year longer than the average high-carb eater. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. By Diana Rodriguez. Last Updated: April 29, What Exactly Is a Carbohydrate? Are All Carbs Created Equal? Which Foods Contain Complex Carbs? Chan School of Public Health , top dietary sources of complex carbs include: Unprocessed or minimally processed whole grains, like barley, bulgur, buckwheat, quinoa, and oats Whole-wheat and other whole-grain breads Brown rice Whole-wheat pasta Vegetables Beans, lentils, and dried peas Whole-grain cereals, like percent bran What Are Some Sources of Simple Carbs?

Simple carbs are found in fruit and dairy products, as well as highly processed or refined foods that have been stripped of fiber, including: White bread Pastries Sugary soda and other drinks Fruit juices Candy bars So Is Dessert Forbidden?

Food Is Fuel: How to Look at Eating

There's a lot more to eating for sports than chowing down on carbs or chugging sports drinks. The good news is that eating to reach your peak performance level likely doesn't require a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts. Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth.

For many young men, nutrition isn't always a focus. There are many transitions going on at this point in life. Busy schedules and new environments can lead to unhealthful eating habits such as skipping meals or snacks, eating nothing but fast food, overeating, and drinking excessive amounts of sugar-sweetened beverages or alcohol.

Your diet can fuel all your fitness activities, whether you're just starting an exercise program or are a regular on the race circuit. Find out which healthy carbs, fats and protein to eat before and after your workout. Sports nutrition isn't just for competitive athletes. Your diet provides the fuel for all your physical activities, from a casual stroll around the neighborhood to a tough sweat session at the gym. Plus, if you're just beginning an exercise program, being intentional with nutrition and making smart eating choices will help you reach your goal quicker, whether it's weight loss, weight gain or maintenance.

Food as fuel

Many fad diets give carbohydrates a bad rap, leading you to believe that they're the villain behind unwanted weight gain and a host of other problems. And yet carbs are an essential part of any healthy diet. Afraid of carbs? So instead of looking at a bowl of hearty whole-wheat pasta or brown rice as a big diet no-no, consider it a source of healthy fuel. Not convinced? Department of Agriculture USDA — Dietary Guidelines for Americans , which states that 45 to 65 percent of your daily calories should come from carbohydrates. For example, if you eat 2, calories a day, to 1, calories should come from eating carbohydrates.

What Your Morning Appetite is Telling You About Your Body’s Fuel Needs

Ever had a morning when you wake up and find yourself completely ravenous? What gives? If you are consistently waking up hungry though, it is something that you should address — though that can sometimes be hard because many factors influence hunger. Have you been losing weight or are you hungry all day?

This booklet is packed with information about what to eat and drink to perform at your best in sport, stay healthy and feel great.

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Do You Really Need to Eat Breakfast?

One-fourth of Americans skip breakfast. Are they damaging their health? A dietitian weighs in — and offers 5 easy breakfast ideas.

A fuel is any material that can be made to react with other substances so that it releases energy as heat energy or to be used for work. The concept was originally applied solely to those materials capable of releasing chemical energy but has since also been applied to other sources of heat energy such as nuclear energy via nuclear fission and nuclear fusion. The heat energy released by reactions of fuels is converted into mechanical energy via a heat engine. Other times the heat itself is valued for warmth, cooking , or industrial processes, as well as the illumination that comes with combustion. Fuels are also used in the cells of organisms in a process known as cellular respiration , where organic molecules are oxidized to release usable energy.

Healthy Eating for Men

This site uses cookies and by continuing to browse it you are agreeing to our use of cookies. Read our cookies policy. People eat to get energy. You need a variety of foods to keep your body in peak working condition. Your body is using energy all the time. Over a hour day, this would be equal to the energy in 50 bars of chocolate! During normal daily activities the body needs far less fuel. To stay healthy, a balance between food input and energy output is vital.

What Your Morning Appetite is Telling You About Your Body's Fuel Needs per pound and for men, 20 to 30 calories per pound daily, according to Bonci.

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2, to 2, calories per day. Your energy needs depend on your height, weight and activity level.

A Guide to Eating for Sports

As a fitness and nutrition professional, I get to work with people from all walks of life—male and female, young and old, seasoned athletes and casual exercisers, of all different ethnic backgrounds. I love the diversity in helping people address their particular lifestyle challenges ; and noting the similarities and differences I encounter. Humans, like snowflakes, resemble the same basic form from a distance, but up close we have our own intricacies that separate us from everyone else.

Heather Moran. We all need fuel to power our bodies, to engage our brains and to put fire in our hearts. We need fuel to keep going, to fight through any obstacles we may encounter and to reach our goals.

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Comments: 2
  1. Febar

    I protest against it.

  2. Vukasa

    I am final, I am sorry, but this answer does not suit me. Perhaps there are still variants?

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