Your body will need large amount of energy during a Bondi exercise classes and all these energy will come from the nutrients of the foods you eat. The right amount of foods you eat to fuelling your body for a tough activity like Bondi exercise classes is an important preparation to consider if you are planning to join this kind of competition. You will need more than enough of the carbohydrates, fluids, sugar and other nutrients you were taking before – not only on the day of the obstacle race but after the event. For sure you would not want to lie down and recover the strength you lost after winning the run. You still must have the energy to come to your victory party!
Aside from the energy stored you need to sustain your strength during your remarkable obstacle racing competition, you must also remember that your body will also need the right and ample amount of antibodies for your immune system to guard and resist infections that may result from injuries during or after the event. The following dietary tips will help you prepare your diet to get the nutrients required for an energetic and competitive obstacle racer you would like to become.
Among the major nutrients that will serve as building blocks for your diet are carbohydrates, protein, fat, vitamins, and minerals. Although these are the common nutrients included in your daily diet, you will need much more of it since more energy – in use and reserve will be needed when you set foot on that obstacle camp.
Carbohydrates for energy
People have different reasons why they join a Bondi exercise class. Some want to lose wait – well, majority of them join for this reason. Others just want to stay fit while getting along with other people with different reasons in joining the run. For those people who join obstacle races to lose weight, it is not advisable to cut back on carbohydrates intake when preparing or in the middle of the competition. Carbohydrates are very important nutrients for people who are working out. These nutrients fuel the energy needed and reload the glycogen stores in the body.
Unlike usual weight loss programs where participants are required to lessen carbohydrates as much as they can, obstacle racing does different. The truth is, you will need 50-60% of your total caloric intake to come from carbohydrates. Include good carbohydrate foods like whole grains and fruits from unprocessed sources in your everyday diet – especially 3-4 hours after your training. You will be able to burn all those carbohydrate intakes during your Bondi exercise classes, I promise you.
Protein for muscles
The recommended ratio of carbohydrate to proteins 3 or 4:1after a vigorous training exercise. While you need carbohydrates for energy to pursue your obstacle racing, you also need protein to develop, maintain and repair your muscle tissues. Carbohydrates and protein work together when you are in intense training. When your body runs out of carbohydrates, it will tap protein as another source of energy. To avoid this alternate using of energy from carbs to protein, it is best advised to eat a well-balanced food as source of protein.
You can get the protein that your body needs from poultry products such as chicken, turkey, pork, and beef. Fish, milk, beans such as nuts, and soy are also good sources of protein. Protein can also be produced by whole grains like quinoa bread, brown rice and cereals.
Fat for the heart
Your body needs essential body fat, so do not cut it from your daily diet. There is such thing as good fat – and this is what your body needs. Fat is also a good source of energy during trainings. Aside from energy source, good fats protect your vital organs from infections. You can get good fats from heart-friendly sources such as fish oils, vegetable oils, nuts and seeds, canola and olive oil.
Vitamins and minerals for cells
Vitamins and minerals are essential for cellular repairs, antioxidant supplyand growth. It will be hard to track your everyday vitamins and minerals consumption as they are embedded in the food that you eat. The best thing to do is to have a balanced diet by choosing from the wide varieties of carbohydrates, proteins, and fats. Sodium and potassium are important minerals for runners liker you. They are commonly present in several sports drinks. You can drink a bottle of your preferred brand if you have a long, strenuous training ahead.