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Did you know that each swimmer burns up to 8 calories per kilo of weight per hour session. It means, if a swimmers weight is 30 kilos/approx 5 stone (30×8=240), they burn 240 calories per session per hour, and if its a 2 hours session (30×8)x2=480!

For Juniors Top Squad, who train hard every day, the recommended daily amount of calories is 3500-4000, and it should be spread between 6 meals a day. For Top Squad, it should be 5000-5500 calories a day.

  • The percentage of carbohydrates per day (60%) / 1 gram of Carbohydrates is “4”calories
  • The percentage of protein per day (30%) / 1 gram of Protein is “4” calories
  • The percentage of fat per day (10%) / 1 gram of fat is “9” calories
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Fast Carbohydrates: What are they?

Carbohydrates consist of starch, cellulose, and sugar, which have the potential to increase the blood sugar levels after they are consumed. Among the various types of carbohydrates, fast carbs are foods that cause an immediate rise in blood glucose (sugar) levels. (gives you energy straight after consuming and does not last long).  Fast carbs are made of simple sugars that are easily broken down or digested and absorbed by the body. The fast rise in blood glucose is usually brought down to normal levels with the help of a hormone called insulin, which increases when one eats high carb foods.

However, in some people, this process may result in a sharp decline in blood glucose levels, which may be below normal levels. This occurs in people with diabetes and other metabolic problems like obesity. The rapid increase and decrease in blood sugar levels may result in hypoglycemia (blood sugar levels below normal), which causes symptoms like extreme hunger, headache, and fatigue.

Benefits of Fast Carbs

Fast carbs are often considered unhealthy because they cause rapid elevations of blood glucose levels but for some people eating these simple carbs are an advantage. Athletes and muscle builders need an immediate source of energy for their rigorous workouts. They need to consume high levels of simple carbohydrates after heavy exercise as a source of energy to prevent their body from breaking down muscle proteins to convert into energy. This helps prevent loss of muscle mass after vigorous workouts. These sugars are best consumed in combinations of equal amounts. Other fast carbs that may be taken for these purposes are bagels, pudding, and other desserts.

List of Fast Carbs

Category Foods
Fruits Banana, Blackberries, Blackcurrants, Blueberries, Cherry, Cranberries, Grapefruit, Kiwi, Lemon, Lychee, Melon, Pineapple, Plums, Raspberries, Watermelon
Vegetables Potatoes, New Potatoes, Sweet Potatoes, Carrots And Green Peas
Grains Breakfast Cereals, Instant Rice, Millet, White Boiled Rice
Dairy Rice Milk, Ice Cream, Yogurt with Fruit
Snacks Rice Cakes, Jelly Beans, Soda Crackers, Corn Chips, Chocolate, Cakes, White Bread, Candy Bars, White Pasta, Cookies, Honey, Jam, Soda
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What Are Slow Carbs?

Complex carbohydrates are less easy to digest and absorb compared to simple carbs, and they are thus called slow carbs. Because of this, they do not cause spikes in blood sugar levels. Experts recommend consuming more of these rather than the fast carbs especially in individuals who are obese or diabetic. They provide longer-lasting energy source, which also prevents loss of muscle mass or excess weight loss.

Here is list of slow carbs: oranges, prunes apples, dried apricots, plums, pears, strawberries, and yams. Drinking juices of these fruits is usually not advised as the carbs are present in the raw fruits. spinach, lettuce, asparagus, okras, celery, cabbage, radishes, broccoli, Brussels sprouts, cucumbers, onions, eggplant, water cress, artichokes, turnip greens, cauliflower, carrots and potatoes

Beans and lentils, such as kidney beans, soybeans, split peas, Garbanzo beans, pinto beans, Navy beans, etc., although vegetables, they cannot be eaten raw. Barley, buckwheat, oatmeal, oat bran, amaranth, museli, brown rice, millet, wheat germ, cornmeal, and wild rice are some of the best sources. Preparations such as bread, pasta, buns and cakes can be delicious menu ideas when paired with the above mentioned fruits and vegetables. Yogurt and skim milk are also good sources of slow carbs that could be consumed with whole grain foods.

Please remember that fast carbs are not good to take on a regular basis, focus on a slow carbs. Ideal daily intake: 80% slow carbs+ 20% fast carbs.

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Many foods contain protein, but the best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils. Protein builds, maintains, and replaces the tissues in your body. (Not the tissues you blow your nose in! We mean the stuff your body’s made up of.) Your muscles, your organs, and your immune system are made up mostly of protein.

Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. For instance, your body uses protein to make haemoglobin, the part of red blood cells that carries oxygen to every part of your body. Other proteins are used to build cardiac muscle. What’s that? Your heart! In fact, whether you’re running or just hanging out, protein is doing important work like moving your legs, moving your lungs, and protecting you from disease.

All About Amino Acids

When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into basic units, called amino. The amino acids then can be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs. Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them are very important to human health.

Of those 22 amino acids, your body can make 13 of them without you ever thinking about it. Your body can’t make the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it’s essential that you get them from the foods you eat.

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The healthiest fat sources are the ones that come from plants and from fish. For example, plant oils like olive oil and canola oil as well as nuts, peanut butter and seeds such as sesame seeds are excellent sources of healthy fats. The fat in fatty fish like salmon, tuna, and herring is a good source of healthy omega-3 fatty acids. (Recent concerns about potential problems from mercury content of fish do not apply to these fish.) Fat from animal sources is high in saturated fat and should be limited to no more than 10% of calories. Such foods include whole milk, butter, cheese, ice cream and fatty meats. Trans fatty acids also should be limited. They are found in processed plant oils and foods made from them such as margarine, chips, crackers, and cookies.

Example: An athlete who requires 2500 calories daily could consume 70 grams of fat by eating 2 tablespoons of peanut butter, 2 tablespoons of salad dressing, 1 ounce of nuts, and 8 ounces of lean meat, poultry, or fish.

Athletes need to include some sources of fat in their diets. The amount should be limited, and the sources should be primarily plant foods and fish. Consuming too little fat can impair performance and health while consuming too much fat can result in excessive weight gain or inadequate carbohydrate intake that can impair performance.

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Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life. But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials (such as vitamins A,B,C,D,E, and K—to name just a few).

In this article, you’ll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you’re getting enough of them.

Micronutrients with a big role in the body

Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease. Here are a few examples of diseases that can result from vitamin deficiencies:

  • Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.
  • Blindness. In some developing countries, people still become blind from vitamin A deficiency.
  • Rickets. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.

Just as a lack of key micronutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit. Some examples of these benefits:

  • Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
  • Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
  • Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.


The difference between vitamins and minerals

Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

Interacting—in good ways and bad

Many micronutrients interact. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron. The interplay of micronutrients isn’t always cooperative, however. For example, vitamin C blocks your body’s ability to assimilate the essential mineral copper. And even a minor overload of the mineral manganese can worsen iron deficiency.

A closer look at water-soluble vitamins

Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves. Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine.

Essential nutrients for your body

Key Points

  • Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body.
  • There is a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you).
  • Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.