They are very few if any which not only focus on endurance athletes and vegetarians but also then take it to the next level and use Superfoods as the staple ingredient in the diet.These are my choices for clean non animal protein energy sources (Hemp seeds and hemp protein, Whey Protein, Rice Protein, Vegetable Proteins (kale, Spinach, Broccoli, Sprouts), Wheat Grass, Spirulina, Chlorella, Blue Green Algae, Quinoa, Spelt, Millet, Bee pollen, Organic Eggs (for semi-vegetarians), Wild Caught (Not Farm Raised) Salmon, Cod, or Halibut or tilapia fish (for semi-vegetarians), Almonds, Pumpkin seeds, Uncooked Cashews, Organic beans and Goji Berries). Most of the resources talk about whole grains, fruits and vegetables, pasta, yogurt, peanut butter, oatmeal, toast, turkey, chicken, etc etc. You want your body to generate ATP not use fuel to get rid of toxins.These are my top choices for nutrient rich, high carb energy sources (Grains/Breads/Syrups include:Quinoa, Organic Pancakes, Organic Brown Rice Syrup, Wild Honey, Agave Nectar, Organic Sprouted Breads(flax, spelt, essene) with Organic Jellies, Organic Pasta (Quinoa, Spelt), Hammer Nutrition Organic Bars, and Organic Brown rice.Electrolytes which are important are sodium, potassium, magnesium, calcium and manganese. For heavy training you need approximately . I have lowered heavy metal toxicity levels. Most endurance nutrition resources I have come across seem to equate body weight with how many grams of protein, carbs, and fats should be taken before during and after exercise. Most sport drinks contain only 2 or 3 of these electrolytes but an electrolyte replacement that you could control such as endurolytes by Hammer Nutrition will allow you to have them with you at all times and you can consume them as prescribed. There are 3500 calories in a pound. In fact muscle glycogen depletion could happen as fast as 50 to 60 minutes instead of the common rule of thumb of 90 minutes during Zone 3 to Zone 4 type of training and exercise. For instance for 3 to 4 hours of high intensity training you will need about 4.I know this seems like a tall order. Good choices for Fat Energy Sources include (Flax Seed. I have lowered my cholesterol by 75 points. A simple sugar carbohydrate with a 6 to 8% solution mix isnot going to provide enough calories per hour. I have begun to start enjoying life again to its fullest by being able to compete for the first time in years. Once you find the few superfoods that agree with you, I believe you certainly are headed in a new direction towards "Xtreme Health".

And I want you to be competing in triathlons, adventure races, marathons, cross country bike events or whatever your endurance sport may be, until you are in the over 100 Age group category. Most athletes including myself feel best before a long endurance workout eating 3 to 4 hours in advance. The truth is that I have discovered some amazing foods for athletes and I know that 90% of athletes do not consume these foods on a regular basis.5 to 5. I want you to feel happy and not depressed. I have lost 40 lbs. I have stopped having to take antacids on a daily basis and I have stopped getting sinus infections and bronchitis after getting them every year for almost 20 years.My top choices for Fruits and berry carbohydrates are:(Fruits- Grapes with seeds, Apples, Pears, Pineapple, Bananas, Watermelon, Mangos, Oranges and Dates. At rest you will burn 58% carbohydrates, 30% fat and 3% protein. What I would like to do in this article is share an enormous amount of knowledge for those who are seeking an organic lifestyle, in particular, a vegan lifestyle, while simultaneously competing in endurance events. I have brought key test results into alignment such as thyroid, neurotransmitters, key minerals and nutrient levels.Lets first list the energy sources of carbohydrates, proteins and fats which I consume that have taking my health to a whole new level and which I anticipate taking me even further. However it can be done as long as it is done during the base, recovery and transition periods. I want to take you way beyond that.Sports nutrition can be defined as simply as the specific nutritional intake before during and after an athletic event or exercise session. What I did was first educate myself about them, then introduce them slowly to see which ones I liked and didn't like.Besides taken into consideration how much you are burning during your workouts perhaps more important is how much you could absorb. Also, your body actually burns more fat during the base or mild intensity phase of your training. In fact your friend or co-worker may have told you it's not possible or even worse your doctor. However as a general rule you should drink approx half your weight in ounces per day on a normal low intensity day. It is difficult for most people to start to consume all of the above foods. Everyones body is different but your body needs to consume an amount equal to your sweat rate.When to EatKnowing when to eat can be tricky for most people because a lot depends on other things going on in your life. One is that your body burns proteins all the time. You should be eating about 300 grams of carbs the night befoe an event depending on weight.There are many natural anti-nflammatories that athletes should use including (Quercitin, Vitamin D,Green Tea,Omega 3's,Organic Ginger (either raw or powdered),Organic MSM (About 5 grams),Enzymes (capsule form should include Bromelain and Papain),Omega 3's and 6's (1 ounce cold oil or ground flaxseed),Agave Nectar ,Organic garlic (1 clove or sprinkle from a jar),Vitamin C (Either 2 or 3 capsules ground in a blender from a whole food source or Potent C Guard) ,Willow Bark (similar to aspirin),Turmeric,Glucosamine,Resveratrol (Grapes) and Aloe Vera. A vegetarian can be a full vegan who consumes no meats, fish, poultry, or dairy products. If your body has too much water it will need to get rid of it and will take precious alkaline minerals with it.5 grams of carbs for each pound of body weight for that day.By determining your Resting Metabolic Rate and factoring in the intensity and type of training you are doing you can then begin to formulate a Daily Caloric Expenditure to ensure you are taking in the optimum amount of calories.Fluid and electrolyte intake is extremely important if not the most important factor in refueling.Once you have a list of "What" to eat you then have the questions of When and how much. For instance during China Custom Disc hub core Powder Metal Parts Manufacturers base training you should be training in Zone 1, which is between 60 and 75% of your maximum heart rate. I not only want you competing at the highest level you ever have, but I want you to have the most awesome health ever. "Vegetable" fruits including tomatoes, peppers and Cucumbers), (Berries - Blueberries, Strawberries, Raspberries, Blackberries, Incan Berries and Goji Berries)My top choices for powders, shakes and gels are (Sport drink powders - Hammer Nutrition Heed and Sustained Energy and Carbo Pro, (Shakes - Isagenix Products (Isalean, IsaCrunch , IsaPro, Ionix Supreme, Sun is everything superfood and cacao powder ), (Gels - Hammer Gels and Organic Clif shots).8 calories per minute. Be careful not to consume so much water that you have to eliminate water very often. It is important to note that during the different phases of training you will be training in different aerobic zones.

This is different for everyone. Health and Fitness are two different things and when you combine the two you are well on your way to achieving Xtreme health™. It is extremely difficult for most athletes to mix there own home brewed sport drinks but if even one of your 28 oz bottles could be home brewed it could give you a huge edge in your fueling plan. And I say this because most people I meet have either never heard of them, do not know where to get them, or just are habitually eating whatever they could afford, is most convenient or is part of their family eating history. Or you can be a semi-vegetarian and occasionally eat organic eggs, Wild fish, and or poultry, but not meat.The amount of grams of each macronutrient (protein, fat, carbohydrate) you need to take in during a particular day depends on whether you have 1 or 2 workouts in a day and you have to take into consideration pre-excerise race meals, during exercise refueling, and post exercise/race recovery as well as the calories you may consume for dinner (night before races), lunches, snacks etc. So depending on your calorie requirements for the day, the amount of grams you take in from each category go up and down proportionally. If you did not exercise at all and just lay in a bed breathing all day your body would burn a certain amount of calories. Zone 4 which is 90 to 95% of your maximum heart rate differs tremendously.50 to . The amount of grams that your body requires is dependent on several factors:1) The cycle of training you are in (Base Training, Build Training, Peak Training, Recovery Training or transition (end of season) training 2) The type of training you are doing 3) The intensity of the training you are doing 4) Your own metabolic make-up (Women, Man) (Good Digestive Health, Poor Digestive Health)(Resting Metabolic rates) 5) Weight loss goals of the individualHow Much to eat?The factors included above determine your Daily energy expenditure.75 grams of protein per pound of body weight and about .Now here are some of the other secret gems of health and nutrition which many high level nutritionist and wellness professionals have taught me about. A lot of these are not as well known simply because they are not in the mainstream media. At a mild intensity you will burn 49% carbohydrates, 49% fat and 2% protein and at a high intensity you will burn 75% carbohydrates, 17% fat and 8% protein. For instance, here are some of the benefits I have gained from eating primarily raw, organic, plant based foods and superfoods. I have always been at odds with all the solutions out there but have come to use more of the complex carbohydrate solutions and in fact make my own from coconut water, dates, and spirulina as much as possible because real food will ultimately be the greatest source of energy.There has been many myths about protein, carb and fat diets and the proportion of which you need to take for weight loss or for muscle growth.I have given a lot of information to get you started on the road towards organic nutrition and sports nutrition. It is suggested that the foods primarily in this article be the focus of your choices but occasionally when it is not feasible or affordable it is ok to use traditional sources of energy. You have to go out and seek out this kind of information about superfoods because it is not sold in most supermarkets therefore the average athlete is left out. I have experienced tremendous energy and in fact have not been sick for over a year besides the occasional onset of colds after multiple sessions of extreme exercise which quickly disappears as a result of my body's ability to recover quickly from the acidic and inflammatory state. There are also some natural electrolytes which I consume in my water bottles.55 grams of fat per pound of body weight. For instance a 150 pound runner running at a 8.For Greens and Sprouts I recommend (Kale, Spinach, Broccoli, Mesclun Greens, Romaine lettuce, Celery, Pea Sprouts, Broccoli Sprouts, Sunflower Sprouts, Dulse and Kelp). It is for this reason that the lack of muscle building and strength training has the tendency to contribute to loss of muscle mass and therefore lowers the metabolism over time. However, just be aware that the organic and clean sources of energy will have the least amount of pollutants, pesticides, herbicides, foreign unrecognizable material from cooking, etc, for your body to have to use energy and figure out how to save you from death and store it in fat cells or move it as quickly as possible through the digestive and lymphatic system for removal from your body.

If you increase the solution density you have to drink more water in order to help the digestion process and this may lead to over hydration, cramping, and bloating.I have gone to many resources on the internet to find information for endurance athletes which are vegetarians.35 minute per mile pace will burn approximately 12. I have lowered my resting heart rate from 59 to 39. It mimics the bloods proportions of electrolytes perfectly. The percentages of fat, carbohydrates and protein that your body will burn depends on the level of activity. We can also see that carbohydrates are the main source of energy during high intensity workouts such as 5k races. During exercise between 16 and 28 ounces per hour is recommended. If the athlete desires to lose weight they should do so cautiously because you want to be able to restore liver and muscle glycogen levels as well as blood glucose levels for your next training session. This is probably somewhere between 1500 and 2100 calories per day. The morning of the event the closer you get to the start time you want to lower the fiber and protein and increase the carbohydrates and actually move towards liquid food as much as possible. Having at least 1 water bottle on rides with coconut water is a great idea.Complex carbohydrate solutions are a little better because the 16 to 18% density of the solution matches the osmolality of the water digestion. However this is not always possible.I have written other articles specifically about some of the herbs and superfoods listed above. I find a 50 to 65% Carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes.Depending on your weight and the type and intensity of activity you are participating in you will burn anywhere from 5 to 30 calories a minute. Coconut water is the most natural form of electrolyte on the planet. You will be miles ahead so to speak of every athlete by experimenting with the foods in this article and best of all you will achieve great health as a critical side benefit. Some companies such as hammer nutrition recommend about 240 to 280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 oz of water per hour for a 165 lb athlete adjusted up or down slightly for weight differences.There are a few items are worth noting. I want you to reverse or slow down your aging process; I want to clean out your body of all the bad stuff that goes in it on a daily basis from toxicity in our environments.5 pounds every 2 weeks of weight loss. Supplement/Other Energy Sources which I have used are (Creatine - helps supply energy to muscles and nerve cells), (Glutamine - Recovery Aid, Muscle Promoter, Highly Absorbable Protein), (L-Carnitine - Helps metabolize fats into the mitochondria), (D-Ribose - Aids in the generation of positive ATP levels), and (CoQ10 - Primarily responsible for creating ATP (energy from our cells) in the Mitochondria). Teas are for cleansing, immune system support, and antioxidant support

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