Avoid greasy fast food, fried foods, alcohol and fizzy carbohydrate drinks before flying as these can cause bloating and wind. Cauliflower, cabbage, broccoli and baked beans can also cause digestive problems and are best avoided on the day of travel.
You are allowed to take food on a flight. The only thing to bear in mind is if you have any food left over after you land, check whether customs allows you to take it into the country, particularly if its fruit, vegetables or meat. You’re not allowed to take water through security but once you’re in the departures lounge you can purchase water to take on the flight with you.
Gastrointestinal (GI) discomfort includes cramping, nausea, bloating, vomiting, and diarrhea. There are a number of factors that cause GI distress, and typically it is a combination of these factors that causes the problem. Reducing your intake of high fibre foods such as broccoli and whole grain carbohydrates, fatty foods and meats such as beef and pork before competing helps to minimize GI distress.
Carbohydrate loading is a strategy used by endurance athletes, competing in events lasting longer than 90 min, to maximize the storage of energy in the muscles and improve performance. Eating 5-6 carbohydrate-based meals for 2-3 days prior to racing will boost stored energy. Tortillas, pitta bread, porridge, bread, pancakes, bagels, yogurt, and juice are all easy to digest options. Foods high in fat and fibre take longer to digest and should be limited at this time.
Foods to eat 60 min before exercise include high glycaemic index carbohydrates and drinks. Fruit smoothies, fresh fruit juice (350ml), bananas, low fat yoghurt , fruit bread (2 slices Soreen), small jam sandwich on white bread , energy bars and sports drinks are all great choices. Avoiding snacks high in fibre and fat is essential. Some of you may find avoiding diary helps settle your stomach and avoid feelings of being bloated.
Foods to avoid before exercise include fat, fibre and protein. Fat takes a long time to digest, and fatty foods delay emptying of the stomach. Avoid foods such as fast foods, fatty meats and dairy products and baked goods, which are typically high in fat. Fiber delays stomach emptying, and it can cause stomach cramps if you eat too much fiber before exercise. Protein takes a long time to digest, so eating a high-protein meal right before exercising is not recommended
Creating the right routine in the morning is an important nutrition habit. For a cheap and convenient boost to your health in the morning, try a cup of warm water with lemon. Lemons are high in vitamin C and potassium therefore boosting the immune system. Similarly warm water aids digestion, and lemons are an alkaline food helping to balance blood pH. It might not always replace your morning cup of coffee, but it might not be a bad habit to try and address.
Hypohydration refers to the steady-state condition of decreased water content. For example, dehydration as a result sweat losses during exercise results in a hypohydrated state.
Dehydration refers to the dynamic loss of water or the transition from euhydration to hypohydration. Dehydration can result from illness, surgery, sweating, insufficient fluid intake and overuse of diuretics or other medications that increase urination. Dehydration can disrupt the fluid-salt balance needed to maintain healthy cells and tissues. Dehydration in excess of 2% body mass loss may impair exercise performance and cognitive functioning.
Despite common myths and fears, you will not get bigger muscles by consuming protein. It requires consistent resistance training as well as adequate protein intake to build muscle. Consuming protein without having to step foot in a gym or break sweat lifting weights is only likely to make you a little heavier rather than muscular!