Get Fit with Maurice Looby (2 of 8)

If you fancy getting in on the running boom, read on...Part two of eightNutrition and HydrationThere is almost limitless information on nutrition and diets in the media. Much of it can seem contradictory and, therefore, confusing. However, a few basic principles are universal.Most of us do not drink enough water. We are made up of about 70% water. We lose this through urine, bowel movements, sweat and breathing.Dehydration happens when we don't replace water expelled from the body. This can cause the volume of fluid in the blood to decrease. This can lead to a lowering of blood pressure and a decrease in blood flow to the vital organs.Water is great for your heart, and skin. The effects of mild to moderate dehydration include fatigue, muscle weakness, poor concentration, headaches, dizziness and a decreased metabolism.Adults on average need to drink four pints of water each day; more if you are exercising.Tea, coffee, and many fizzy drinks are diuretic and not recommended.We get energy (calories) from three sources: fat, carbohydrates and protein. Many of us eat too much saturated fat.However about 30% of daily energy should come from fat. Essential fats are to be found in oily fish like salmon, sardines and mackerel.These are rich in omega 3 fat and have anti-inflammatory properties.Carbohydrate is the energy source we need to take most of (50-60% of daily calories). Complex carbohydrates break down in the body more slowly, and therefore, release energy into the blood stream more gradually.These are found in potatoes, pasta, rice, porridge, beans, peas and nuts. After an intense or long exercise session the body tissues need a quick boost to optimise recovery, so simple carbohydrates are necessary here: banana, melon, fresh fruit drink/smoothie, dried fruit.Fifteen to 20% of daily energy should be derived from protein.Within an hour or so of intense or long exercise, we should take protein for optimal recovery. Protein feeds the muscles.The less muscle you have, the harder it is to lose fat. Muscle is the major component that burns fat.Protein rich foods include chicken, lean meats, white fish, tofu and eggs.Exercise Nutrition Checklist• Drink fluids before, during and after workouts• Fuel your body throughout the day• Eat a high-carbohydrate meal two or three hours before training or competition • Eat as soon as possible after hard workouts/competitions to refuel muscles with energy• Eat at least five servings of fruits and vegetables a day.Part 8 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010929-get-fit-with-maurice-looby-8-of-8/Part 7 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010928-get-fit-with-maurice-looby-7-of-8/Part 6 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/06/4010774-get-fit-with-maurice-looby-6-of-8/Part 5 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/24/4010606-get-fit-with-maurice-looby-5-of-8/Part 4 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/16/4010466-get-fit-with-maurice-looby-4-of-8/Part 3 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/09/4010343-get-fit-with-maurice-looby-3-of-8/Part 1 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/04/25/4010193-get-fit-with-maurice-looby-1-of-8/