1.
Kepada Yth.
Warga Malang Jawa timur dan sekitarnya
Dibeitahukan bahwa Jalan sehat berhadiah total ratusan juta rupiah dengan hadiah utama mobil serta ratusan door price, akan diselenggarakan tanggal 23 november 2010 pendaftaran terakhir pukul 15.00, pendaftaran tidak dipungut biaya
2.
Kepada Yth.
Seluruh Manusia di Bumi dan sekitarnya
diberitahukan bahwa jalan sehat menuju surga dengan total hadiah tak terbatas dengan hadiah utama masuk surga plus isinya, akan diselenggarakan setelah semua manusia mati, pendaftaran terakhir akhir hidup anda, pendaftaran tidak dipungut biaya tetapi diberi pahala
surat pertama adalah surat dari Wali kota malang, dan surat kedua adalah dari Wali Dunia ini
tentu surat pertamaa akan direspon oleh seluruh warga dengan berbondong-bondong mendaftarkan dirinya mengingat tidak dipungut biaya dan hadiah utama mobil, siapa yang tidak tergiur, tinggal ikut jalan sehat kemudian menunggu undian, bila beruntung dapat mobil dan bila tidak minimal dapat air minum dari panitia ataupun door price,
khusus surat kedua, seluruh undangan telah membacanya dan saya yakin mereka membaca dengan baik, akan tetapi mengingat hadiahnya yang sangat istimewa dan buesar, pendaftar justru cuma sedikit, sangat aneh bukan?. mungkin tidak sama seperti undangan pertama, tinggal jalan sehat kemudian finish dan menunggu undian. surat kedua justru lebih mudah yakni tinggal ikuti saja aturan jalan sehat ke surga yakni berbuat baik dan menjauhi yang tidak baik, cukup.
nah, sayangnya hadiah utamanya tidak langsung diberikan seperti pada jalan sehat pertama melainkan menunggu yang mendapatkan tersebut wafat di dunia ini dulu.
hadiah utama tidak disediakan hanya satu berupa mobil saja, akan tetapi hadiah utama semua berhak mendapatkannya, apakah anda ingin mendapat hadiah utama?
semua menjawab IYA, namun kebanyakan dari kita menunggu undian berhadiah tersebut di saat-saat kita sudah Tua, khusyuk shalat, khusuk berbuat baik, sambil menunggu mati ketika sudah bau tanah
bagaimana dengan anda?
Sabtu, 20 November 2010
Sabtu, 13 November 2010
NUTRITION
Protein
Correct and adequate protein intake is crucial for anyone involved in vigorous training. Protein is essential for the growth and repair of skin, hair, nails, bones, tendons, ligaments and muscles. It also serves a crucial role in enzyme production and maintaining a strict acid-base balance.
The Recommended Dietary Allowance (RDA) for the average male and female adult is just 0.83 grams of protein per kilogram (2.2lbs) of bodyweight. In a 70kg (154lb) individual this equates to just 58 grams of protein per day or about two chicken breasts worth.
Some research shows that competitive athletes, particularly those involved in heavy weight training, may require more protein. The recommendation for strength and endurance athletes ranges from 1.2 to a maximum of 2.0 grams per kilogram (1kg = 2.2lbs). Research has shown that consuming more protein than this serves no benefit and may be harmful in the long term.
Good sources of protein include low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. Fatty meats like pork and fast food hamburgers as well as most cheeses contain a lot of saturated fats so are not as suitable sources of protein.
Recently, the emergence of high protein, low carbohydrate diets have become popular in the weight loss industry. While they may or may not help to shed the pounds, high protein, low carbohydrate diets are unsuitable for athletes.
Many athletes are afraid that their heavy training schedule will force their bodies to breakdown lean muscle mass and then use it as energy. The body does use protein sparingly as a source of fuel after 45 minutes of exercise, however consuming more protein is not a good strategy.
By consuming plenty of carbohydrates before, during and after exercise it acts as a protein "sparer". Only in the absence of adequate carbohydrate stores will the body begin to metabolise significant amounts of protein for use as energy.
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The Athlete's Diet
A typical western diet contains too much fat and not enough healthy, whole grain carbohydrates.
Athletes should aim to make 60-65% of their diet carbohydrate, with an emphasis on fresh fruit and whole grains such as brown rice and pasta, wholemeal bread, potatoes and high fibre cereals. About 20-25% of total calories should be in the form of fat.
The majority of this should be in the form of good fats (monounsaturated, polyunsaturated, omega fatty acids) found in oily fish like mackerel and salmon, olive oil, avocado and raw nuts (not roasted or salted). Protein should make up the remaining 10-15% of an athlete's diet derived from fish, poultry, low fat milk and lean red meat for example.
Correct and adequate protein intake is crucial for anyone involved in vigorous training. Protein is essential for the growth and repair of skin, hair, nails, bones, tendons, ligaments and muscles. It also serves a crucial role in enzyme production and maintaining a strict acid-base balance.
The Recommended Dietary Allowance (RDA) for the average male and female adult is just 0.83 grams of protein per kilogram (2.2lbs) of bodyweight. In a 70kg (154lb) individual this equates to just 58 grams of protein per day or about two chicken breasts worth.
Some research shows that competitive athletes, particularly those involved in heavy weight training, may require more protein. The recommendation for strength and endurance athletes ranges from 1.2 to a maximum of 2.0 grams per kilogram (1kg = 2.2lbs). Research has shown that consuming more protein than this serves no benefit and may be harmful in the long term.
Good sources of protein include low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. Fatty meats like pork and fast food hamburgers as well as most cheeses contain a lot of saturated fats so are not as suitable sources of protein.
Recently, the emergence of high protein, low carbohydrate diets have become popular in the weight loss industry. While they may or may not help to shed the pounds, high protein, low carbohydrate diets are unsuitable for athletes.
Many athletes are afraid that their heavy training schedule will force their bodies to breakdown lean muscle mass and then use it as energy. The body does use protein sparingly as a source of fuel after 45 minutes of exercise, however consuming more protein is not a good strategy.
By consuming plenty of carbohydrates before, during and after exercise it acts as a protein "sparer". Only in the absence of adequate carbohydrate stores will the body begin to metabolise significant amounts of protein for use as energy.
--------------------------------------------------------------------------------
The Athlete's Diet
A typical western diet contains too much fat and not enough healthy, whole grain carbohydrates.
Athletes should aim to make 60-65% of their diet carbohydrate, with an emphasis on fresh fruit and whole grains such as brown rice and pasta, wholemeal bread, potatoes and high fibre cereals. About 20-25% of total calories should be in the form of fat.
The majority of this should be in the form of good fats (monounsaturated, polyunsaturated, omega fatty acids) found in oily fish like mackerel and salmon, olive oil, avocado and raw nuts (not roasted or salted). Protein should make up the remaining 10-15% of an athlete's diet derived from fish, poultry, low fat milk and lean red meat for example.
SPORT NUTRITION
Carbohydrate
All energy, whether it's to play sport or carry out any other activity, comes from three classes of food called macronutrients. These nutrients are better known as carbohydrates, fats and proteins. Each is important - not only to fuel athletic performance but also for overall health and well-being.
Weight for weight carbohydrates contain the least amount of energy out of the three macronutrients. Yet they are the most important type of fuel to an athlete.
During short, intense bouts of exercise (like sprinting), carbohydrate is the only fuel capable of supplying the body with energy quickly enough. In the first few minutes of any activity, it is carbohydrate that almost exclusively meets energy demands. In addition, the ability to repeat a sprint at the end of a game or race, to the same high level as at the start of the game relies, in part, on the body's carbohydrate stores.
Although the body does use fat for lower intensity activity, carbohydrate acts as a "primer" or catalyst for fat to be broken down. Finally, carbohydrates play a key role in central nervous system function. The brain for example, uses glucose almost exclusively as its fuel.
Can diet significantly affect the body's carbohydrate stores?
The average person has about 2000 calories of stored carbohydrate. An overnight fast (8 to 12hrs) and a low-carbohydrate diet can dramatically lower these stores. More importantly, a carbohydrate-rich diet can more than double them. The body's upper limit for carbohydrate storage equates to about 15 grams per kilogram (2.2lbs) of bodyweight. So an 80kg (175lb) person can potentially store up to 1200 grams of carbohydrate or 4800 calories worth of energy - all with just a few dietary modifications.
There are different types of carbohydrates. Understanding what they are and how they affect the body differently, is important to athletes and what they eat before and after a game.
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Monosaccharides
This is the most basic unit of carbohydrate. Examples of monosaccharides include fructose (sugar found in fruit) and glucose (also called blood sugar). Cells can use the glucose found in food directly for energy, while fructose is converted to glucose in the liver.
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Disaccharides
Combine two monosaccharides and the result is a disaccharide. Sucrose or table sugar is a disaccharide and it's the result of combining glucose and fructose. The sugar in milk, lactose, is another disaccharide. The collective name for both monosaccharides and disaccharides is simple sugars. Simple sugars are quickly absorbed by the body and provide a rapid source of energy.
Simple sugars such as fruit and energy drinks are a good food choice to refuel AFTER a game when the body's energy stores are low.
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Polysaccharides
Starch and fibre are both polysaccharides. Starch is the combination of hundreds of monosaccharides joining together. Nutritionists often refer to polysaccharides as complex carbohydrates. Examples include bread, potatoes, rice and pasta. It takes longer for the body to break these complex structures down so they release their energy over a longer period than simple sugars.
Fibre differs from starch in that it cannot be digested and used for energy. It's still an important dietary component though and there is a growing link between lack of fibre and certain degenerative illnesses.
Starchy complex carbohydrates are the best choice BEFORE a game as a pre-match meal.
In Part 5 of this series, we'll cover sample pre and post competition meals and what they should contain. Closely related to the subject of carbohydrates is the Glycemic Index and that's something we'll cover later also.
All energy, whether it's to play sport or carry out any other activity, comes from three classes of food called macronutrients. These nutrients are better known as carbohydrates, fats and proteins. Each is important - not only to fuel athletic performance but also for overall health and well-being.
Weight for weight carbohydrates contain the least amount of energy out of the three macronutrients. Yet they are the most important type of fuel to an athlete.
During short, intense bouts of exercise (like sprinting), carbohydrate is the only fuel capable of supplying the body with energy quickly enough. In the first few minutes of any activity, it is carbohydrate that almost exclusively meets energy demands. In addition, the ability to repeat a sprint at the end of a game or race, to the same high level as at the start of the game relies, in part, on the body's carbohydrate stores.
Although the body does use fat for lower intensity activity, carbohydrate acts as a "primer" or catalyst for fat to be broken down. Finally, carbohydrates play a key role in central nervous system function. The brain for example, uses glucose almost exclusively as its fuel.
Can diet significantly affect the body's carbohydrate stores?
The average person has about 2000 calories of stored carbohydrate. An overnight fast (8 to 12hrs) and a low-carbohydrate diet can dramatically lower these stores. More importantly, a carbohydrate-rich diet can more than double them. The body's upper limit for carbohydrate storage equates to about 15 grams per kilogram (2.2lbs) of bodyweight. So an 80kg (175lb) person can potentially store up to 1200 grams of carbohydrate or 4800 calories worth of energy - all with just a few dietary modifications.
There are different types of carbohydrates. Understanding what they are and how they affect the body differently, is important to athletes and what they eat before and after a game.
--------------------------------------------------------------------------------
Monosaccharides
This is the most basic unit of carbohydrate. Examples of monosaccharides include fructose (sugar found in fruit) and glucose (also called blood sugar). Cells can use the glucose found in food directly for energy, while fructose is converted to glucose in the liver.
--------------------------------------------------------------------------------
Disaccharides
Combine two monosaccharides and the result is a disaccharide. Sucrose or table sugar is a disaccharide and it's the result of combining glucose and fructose. The sugar in milk, lactose, is another disaccharide. The collective name for both monosaccharides and disaccharides is simple sugars. Simple sugars are quickly absorbed by the body and provide a rapid source of energy.
Simple sugars such as fruit and energy drinks are a good food choice to refuel AFTER a game when the body's energy stores are low.
--------------------------------------------------------------------------------
Polysaccharides
Starch and fibre are both polysaccharides. Starch is the combination of hundreds of monosaccharides joining together. Nutritionists often refer to polysaccharides as complex carbohydrates. Examples include bread, potatoes, rice and pasta. It takes longer for the body to break these complex structures down so they release their energy over a longer period than simple sugars.
Fibre differs from starch in that it cannot be digested and used for energy. It's still an important dietary component though and there is a growing link between lack of fibre and certain degenerative illnesses.
Starchy complex carbohydrates are the best choice BEFORE a game as a pre-match meal.
In Part 5 of this series, we'll cover sample pre and post competition meals and what they should contain. Closely related to the subject of carbohydrates is the Glycemic Index and that's something we'll cover later also.
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