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Sports Nutrition
You can survive for a month without food, but only a few days without water. Water is the most important nutrient for active people. When you sweat, you lose water, which must be replaced. Drink fluids before, during, and after workouts. Water is a fine choice for most workouts. However; during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink. Sports drinks have two very important ingredients - electrolytes and carbohydrates. Sports drinks replace electrolytes lost through sweat during workouts lasting several hours. Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.
Rev up Your Engine with Carbohydrates
Carbohydrates are sugars and starches, and they are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Sugars and starches are broken down by your body into glucose, which is used by your muscles for energy. For health and peak performance, more than half your daily calories should come from carbohydrates. Sugars and starches have 4 calories per gram, while fat has 9 calories per gram. In other words, carbohydrates have less than half the calories of fat. If you regularly eat a carbohydrate-rich diet you probably have enough carbohydrate stored to fuel activity. Even so, be sure to eat a precompetition meal for fluid and additional energy. What you eat as well as when you eat your precompetition meal will be entirely individual.
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