Tag: Starch

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Weight Loss Exercise

Pre-competition meals


Many people are wondering what to eat when getting ready for competition so I thought this would be a good article on pre-competition meals.

For forty-eight hours prior to competition the athlete’s workouts must be canceled or markedly curtailed. This allows his muscles a couple of days to recover from the persistent training he has been doing. It allows that little extra bit of spring and kick to creep into the muscles, ready to burst forth at the moment of challenge.

Carbs and Glycogen in pre-competition meals

Another reason for tapering off the training program during this period is that of allowing the liver specifically and the body generally to replete their glycogen (synonymous with carbohydrate and starch) reserves. An adequate supply of available carbohydrate is invaluable in endurance events, first to provide ready calories for work consumption and second to protect against low blood sugar, which in turn may be associated with feelings of marked fatigue.

The diet is not otherwise altered until the pre-competition meals which is consumed three hours before competition. This period of time allows for absorption and digestion but does not extend long enough to allow hunger or starvation to ensue.

Pre competition meals

pre-competition meals

In the digestion and metabolism of protein, there is a residue of acid which can only be excreted by the kidneys. Carbon dioxide, the acid of fat and carbohydrate, can be blown off via the lungs. During exercise, effective kidney function ceases, preventing egress of acid by this route.

The athlete who eats a large steak (protein) prior to competition invites the onset of acidosis with all its unpleasant manifestations. For traditional yet stupid reasons, athletes are encouraged to wolf down rare meat, eggs, and milk before competition, when, in fact, they should be eliminated.

What should a pre-competition meal have in it

The pre-competition meal should be easily digestible since the implications of competing “on a full stomach” are well known. Fat in any form slows stomach emptying. Unless food passes from the stomach into the small intestine, no appreciable absorption can occur. Anxiety alone is sufficient to slow the stomach emptying. Since most athletes experience “butterflies in the stomach,” this should not be aggravated by eating fats. Fats should be kept to an absolute minimum in the pre-event meal.

Carbohydrate is the most readily available and quantitatively significant source of calories in athletics. Although fats and fatty acids are utilized, carbohydrates are pre-eminent. Moreover, their final breakdown products of carbon dioxide and water are readily excreted via the lungs and skin. They thus do not contribute to an acid load, which can only be excreted by the (non functioning) kidneys. Sugar, potatoes, bread, cereals, and honey are sources of starch commonly used by athletes.

During exercise, perspiration may be huge. Marathon runners lose eight to ten quarts of sweat during a race. Laborers while working at the Boulder Dam construction lost up to ten to fourteen quarts per day. Adequate hydration prior to competition is essential. The harmful effects of sweating off a few pounds to make a weight limit are now well recognized. As to the liquids in the pre-event meal, these should be readily absorbable and low in fat content, hence the need to restrict milk. They should not cause laxation, hence the need to restrict juices, particularly prune juice. Usually two or three glasses of fluid with the pre-event meal ensures adequate hydration.

Salt and pre-competition Meals

Salt supplies are important. If no salt is taken, the dangers of heat stroke and heat exhaustion are more likely, especially in warm weather. A practical and effective way to give salt is in bouillon. One bouillon cube dissolved in a cup of water is excellent. Salt tablets should not be taken just prior to competition because they may be very irritating to the stomach-and more so if the stomach is “nerved up” before the event. Another glass or two of water can be taken one to one and a half hours before competition.

These are the basics for most people for pre-competition meals and I hope you have learned lots to get ready.

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General Weight Loss Tips

Contradiction

As usual you guys never cease to amaze me. Who knew so many women would show up to yesterday’s conversation and share their experience? I’m not alone. And we can figure out a way to cope. And more importantly keep going. I found that  the act of writing about my issues with PMS helped tremendously. Coming clean, as to say- here it is, this is where I’m going to need help. Writing is the best therapy for me. It makes me lighter.

I’m doing well. Hell, I’m doing good even. Yes I am dealing with 4 pounds of water weight, but who cares? 4 pounds is not the big picture. It’s silly. It’s water. It will go away and then more will go away and I will be a better person for sticking it out. My weight does not make me a bad person. This is a daily reminder. Being obese is not a crime.

And this brings me to my next topic: contradiction. I would say 100% that my beliefs and ideas contradict each other. This may be confusing to some people that know me. “But you said yesterday…” yes, but I changed my mind. Or I’ve decided that this and that need to go together. It’s just how I am and the way I eat is no different.

Case in point: Since starting “paleo/eating better for me” I’ve taken grains and sugar out of my diet. I’ve cut down on dairy, starches and simple carbs. But. But is big here. I will eat them. And have eaten them. While traveling and dining with friends over the weekend I realized how insane we sound. “No thanks, I’ll pass on the bread. Sure, I’ll have a drink. Gnocci? yeah, sure why not?”. What?!!?

Call it justification, but here’s the deal. I’m learning that rules can be broken and personalized. I know what is and isn’t a good idea for me. I skipped on bread and chose to eat a sensible portion of gnocchi. I was hungry, it came with my meal, I ate it. Yes it’s a starch. Yes I said no to bread. Aren’t they one in the same? Technically, yes.

Here’s another example. On our way home we stopped at Cracker Barrel for dinner. We both chose the home style fried chicken. Skipped the bread and skipped the starchy sides. Drank water and didn’t have dessert. In the past, I would have had the fried chicken with mashed potatoes, a house salad drenched in ranch, two biscuits, sweet tea and bring on the apple cobbler! The difference is notable and real. Is the chicken breaded and deep fried? Yes! I ordered it with green beans and a salad. Skimped on the dressing and gave some chicken to the husband.

Want another example? In Charlottesville I had frozen yogurt from Sweet Frog. A planned treat. I can’t tell you how long I’ve wanted a big cup of frozen yogurt topped with candy. So what do I do? I eat a very light breakfast of eggs. Skip lunch (not hungry). Have a light dinner (the gnocchi one from above) and then indulge in frozen yogurt. And topped it off with a long walk. I was even under my calories for the day.

I will have the occasional iced latte. I have brown rice almost every single day for dinner. I will put feta or goat cheese on a salad. I’m okay with all of these decisions because they aren’t what brought me here. 1 cup of brown rice a day didn’t make me obese. I don’t sneak around with salads with feta and the iced latte without sugar? We have a solid friendship. If I said no to all of these things, I wouldn’t last a week. I would be sad and cry a little. They aren’t the problem.

Pints of ice cream. Large frozen pizzas. Ordering meals with the most food. Stuffing myself. Snacks. Eating without hunger. Starting over…tomorrow will be better. I will be healthier next week. This mentality brought me to obesity. Consuming so much that I can’t move is the problem.

I’m slowly getting the point. Making better decisions. Planning. And while it may all sound like one big contradiction, it’s working for me. I know where to say no and where to say yes and the biggest point? I’m okay with it all. Being okay with the decision to eat a big bowl of frozen yogurt stops me from wanting more. It keeps me present. I’m here, I’m enjoying this and when it’s gone I can go on with my life.

I have events and dinners going on all the time. If I go to a friends house and they serve me a big plate of grains or lasagna, I’m not going to turn my nose up and say “ewww carbs!” I will enjoy, stop when I’m full and move on. I may eat lighter during the day or make sure I exercise or say no to dessert.

This is why I don’t like telling people what I’m doing because it doesn’t make much sense. In total. I’m eating less. I’m being pickier. I’m avoiding triggers. And if faced with something particularly delicious. I feel like I can enjoy it and move on with a plan of action.  I can stick with the low grains/sugar thing most of the time. At home, it’s no big deal. And that’s when it matters most. What I do most of the time is more important than what I do on occasion.

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Diet Pills

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