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FOODS THAT ARE HIGH IN FIBER EFFECT MUSCLE FITNESS
The foods an athlete consumes have a direct impact on their performance level and physical fitness level. An athlete should not focus soley on having a great workout routine, stretching habits, sleeping habits and levels of stress in their life, when they are in training. Making sure their diet includes the proper intake of foods to suit their needs as an athlete is a very important part of any fitness training program. Muscle Fitness includes making sure you are consuming the proper nutrients at the proper times so your body won't be losing muscle as you exercise. If you are about to perform extensive strenuous exercise, you should consume a little bit of food that is sugar or turns into sugar quickly (simple carb food) immediately before you begin exercising to help give your body energy. Within 15 minutes after you stop exercising and perhaps during your workout; you should have a little bit of sugar or food that turns into sugar quickly to help give you energy and build your muscles. If you perform significant strenuous exercise over a long period of time and don't feed yourself any sugars or carbs; your body may burn muscle and fat while you exercise.
Consuming the right types of foods and beverages immediately before a workout improves an athlete's muscle fitness level during their workout program and/or their fitness competition.
Some athletes push themselves too hard and become likely to get worn-out and/or injured. Some athletes aren't motivated on their own to push themselves as much as they could. Also, some athletes may not be carful about what types of foods they eat and may think they can get away with eating anything they feel like eating.
An excellent team coach, fitness trainer or fitness club will be able to recognize when it is approriate for them to alter an athlete's workout plan and tell them to take it easy and get some rest; or when it is time to motivate an athlete to perform more. These athletic trainers should also try to recognize when it is time to help an athlete improve their diet fitness level. Diet is a very important part of any fitness program. What a person eats has a direct impact on how long their energy level will remain high. Carbohydrates that are high in fiber are an excellent source of energy for an athlete and will stay in their system much longer than a simple carbohydrate foods will. Consequently, high fiber carbohydrates will enable an athlete to maintain a high level of energy over a long period of time.
The recommended daily allowance of fiber for children ages: 3 to 18 is 19-25 grams per day. The recommended daily allowance of fiber for adults older than 18 is 25-30 grams per day. Most Americans consume approximately half of the recommended daily allowance of fiber.
The consumption of both soluable and insoluable fibers have been proven to be very beneficial for optimum health. Adequate consumption of fiber helps prevent heart disease, cancer, type II diabetes, diverticular disease, gallstones, kidney stones, duodenal ulcers and it slows down the onset of hunger.
High fiber foods tend to be rich sources of vitamins. Foods that have been processed, such as white flour and white rice, have had fiber removed from them. Fruits that have been transformed into juice have had fiber removed from them.
Bran is an extremely dense source of fiber.
Whole ground flaxseed meal has an equal amount of carbs and fiber in it. The carbs in this food don't get absorbed by your body, consequently it is a zero carb food. You can use flaxseed meal in recipes instead of white flour. When you make this type of adjustment in a recipe, however, you many need to add some fat free plain yogurt, or other type of moist ingredient, to get the batter to be the proper consistency. Flaxseed meal will absorb more liquid than white flour will. If you don't want to make that dramatic a change to your recipes, consider using half white flour and half flax seed meal (you may still want to add some plain, fat free yogurt to the batter to get it to be the proper consistency). Unsweetened applesauce is also an excellent food that is high in fiber, keeps you feeling full longer than most fruits and can be added to recipes that have sweetener or flax seed meal in them to get the batter to be the poper consistency. You can also use half wheat flour and half flax meal. There are many alternatives to using white flour. Also, studies have revealed that regular consumption of yogurt decreases the likelihood of catching a cold by about 50%.
The following is a list of foods that are high in fiber. They are in order of least digestible carbs to most digestible carbs. The foods that are low in digestible carbs tend to also be low in calories.
When you consume processed foods, you are likely to be consuming foods that are dense sources of calories.
cal = calories
pro = proteins
car = carbs
fat = fats
fib = fiber
dig = digestible carbs
Flaxseed, wholeground meal, 2 tablespoons
60 cal, 3.0 pro, 4.0 car, 4.5 fat, 4.0 fib, 0.0 dig
Turnip Greens, boiled, drained, chopped, 1/2 cup
15 cal, 0.8 pro, 3.1 car, 0.2 fat, 2.2 fib, 0.9 dig
Broccoli, raw, chopped 1/2 cup
12 cal, 1.3 pro, 2.3 car, 0.2 fat, 1.3 fib, 1.0 dig
Celery, diced, 1/2 cup
10 cal, 0.5 pro, 2.2 car, 0.1 fat, 1.0 fib, 1.2 dig
Cabbage, boiled, drained, shredded 1/2 cup
17 cal, 0.8 pro, 3.4 car, 0.3 fat, 2.1 fib, 1.3 dig
Walnuts, shelled, 1 oz.
172 cal, 6.9 pro, 3.4 car, 16.1 fat, 1.4 fib, 2.0 dig
Brussel Sprouts, fresh, raw, 1/2 cup
19 cal, 1.5 pro, 3.9 car, 0.1 fat, 1.8 fib, 2.1 dig
Bread, whole wheat, 1 slice
40 cal, 2.0 pro, 6.0 car, <1.0 fat, 3.0 fib, 3.0 dig
Pecans, shelled, raw, 1 oz.
190 cal, 2.2 pro, 5.2 car, 19.2 fat, 2.2 fib, 3.0 dig
Almonds, shelled, 1 oz.
170 cal, 6.0 pro, 6.0 car, 14.0 fat, 3.0 fib, 3.0 dig
Strawberry, fresh, 1 cup
23 cal, 0.5 pro, 5.2 car, 0.3 fat, 1.9 fib, 3.5 dig
Peanuts, dry roasted, 1 oz.
164 cal, 6.6 pro, 6.0 car, 13.9 fat, 2.3 fib, 3.7 dig
Pistachio nuts, dried, in shell, 1 oz.
164 cal, 5.8 pro, 7.1 car, 13.7 fat, 3.1 fib, 4.0 dig
Tomato Paste, canned, 1 oz.
24 cal, 1.1 pro, 5.3 car, 0.3 fat, 1.2 fib, 4.1 dig
Artichoke, boiled, hearts, 1/2 cup
42 cal, 2.9 pro, 9.4 car, 0.1 fat, 4.5 fib, 4.9 dig
Carrot, whole, 7.5" long, 2.8 oz.
31 cal, 0.7 pro, 7.3 car, 0.1 fat, 2.2 fib, 5.1 dig
Apple, with peel, 1/2 cup
32 cal, 0.1 pro, 8.4 car, 0.2 fat, 3.0 fib, 5.4 dig
Apricot, dried, pitted, halves, 1/2 cup
37 cal, 1.1 pro, 8.6 car, 0.3 fat, 1.9 fib, 6.7 dig
Bread, rye, 1 slice
60 cal, 2.0 pro, 9.0 car, 2.0 fat, 2.0 fib, 7.0 dig
Orange, sections w.o. membrane, 1/2 cup
38 cal, 0.0 pro, 9.6 car, 0.1 fat, 2.0 fib, 7.6 dig
Figs, fresh, 1, medium, 1.8 oz.
37 cal, 0.4 pro, 9.6 car, 0.2 fat, 1.7 fib, 7.9 dig
Peas, boiled, drained, 1/2 cup
67 cal, 4.3 pro, 12.5 car, 0.2 fat, 4.4 fib, 8.1 dig
Blueberries, fresh, 1/2 cup
41 cal, 0.5 pro, 10.2 car, 0.3 fat, 2.0 fib, 8.2 dig
Cashews, dry roasted, 1 oz.
163 cal, 4.4 pro, 9.3 car, 13.2 fat, 0.9 fib, 8.4 dig
Popcorn, air-popped, white, 3 cups
60 cal, 2.0 pro, 15.0 car, <1.0 fat, 4.0 fib, 11.0 dig
All Bran Cereal, 1 oz.
770 cal, 4.0 pro, 21.0 car, 1.0 fat, 9.0 fib, 12.0 dig
Potato, baked, with skin
57 cal, 1.2 pro, 13.2 car, 0.1 fat, 0.9 fib, 12.3 dig
Black Beans, boiled, 1/2 cup
113 cal, 7.6 pro, 20.4 car, 0.5 fat, 7.5 fib, 12.9 dig
Lima Beans, boiled, drained, 1/2 cup
104 cal, 5.8 pro, 20.1 car, 0.3 fat, 4.5 fib, 15.6 dig
Corn, fresh, boiled, drained, 1/2 cup
89 cal, 2.7 pro, 20.6 car, 1.1 fat, 2.3 fib, 18.3 dig
Oatmeal, cooked, 1 cup
145 cal, 60 pro, 25.2 car, 2.4 fat, 0.4 fib, 23.8 dig
Spaghetti, wholewheat, 10 oz.
200 cal, 8.0 pro, 40.0 car, 1.0 fat, 5.0 fib, 35 dig
Brown Rice, long grain, 2 oz., dry
200 cal, 4.0 pro, 44.0 car, 1.0 fat, 3.1 fib, 40.9 dig
Carbohydrate foods that are high in fiber will pass through your system much more slowly than carbohydrate foods that are low in fiber.
If you are going to be exercising for an extended period of time, definitely consider consuming carbohydrate foods that are high in fiber beforehand.
If you consume simple carb foods only before you exercise, you will lose energy fairly quickly.
Keep in mind, many of the nutrients and significant amounts of fiber in foods are found in the peels or skins (for example, apple peels and potato skins). Removing the peels or skins and discarding them, will dramatically change the values of the foods you are eating.
Whether you are a soccer player, soccer coach, athlete in general or someone who wants to improve your physical fitness level; you should understand that a workout routine will be much more effective if your diet includes the types of foods and/or sport drink that are right for your body, before, possibly during and after your workout. You should also be careful not to consume too many calories before a workout or a competition. You will receive much better results from your fitness program and be able to improve your fitness level much more quickly if you can master the art of intaking the proper types of and amounts of foods and sports drinks or other types of beverages at the proper times so that the nutrients that enter your body will be available in the form of energy at the proper times and the vitamins and minerals that enter your body will keep your muscle fitness level and the health of your entire body at an optimal level.
Written by: Dawn Perucca
www.thesoccerlockersite.com
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