Knowledge Base
Nutrition
Article
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View presentation below published by Swim England NE in May 2019.
FAQ Information Views: 1008 Keywords: Created: 06.09.2019 Updated: 06.09.2019 -
Swim England guidelines have been developed following a commercial organisation’s attempts to go to events and provide supplement samples to athletes.
Swim England has a duty of care to advise members that we don’t recommend supplements be taken without proper consultation.
Download Swim England statement.
FAQ Information Views: 1169 Keywords: Created: 10.01.2019 Updated: 10.01.2019 -
Carbohydrates are your body’s primary source of energy. If your goal is to become healthier then you need to know your carbs. They are made up of fibre, starch, and sugar. In short, fibre and starch are complex carbohydrates, while sugar is a simple carb. How much of each of these you eat determines its nutrient quality. The more fibrous the carbohydrate the better it generally tends to be.
The body turns all carbs into glycogen – a form of glucose – and stores it in your muscles, liver and bloodstream. Your body can then use this stored energy when needed. What makes them different is how quickly the body converts them.
The 3 types of carbs
Roughly carbs provide 4 calories for every gram. You often hear people talk of good and bad carbs. This is because there are 3 different types of carbohydrate and each acts a different way on the body. The 3 types are:- Fibrous carbohydrates.
- These contain high levels of fibre. This acts to slow the conversion of carbs into glycogen, which sustains your energy supply over the day. It also helps maintain a constant level of blood sugar, ensuring you remain alert throughout the day.
- Simple carbohydrates.
- These are sugars and are rapidly converted by your body and used quickly as energy. This means your blood sugar level rises and falls quickly. If you find yourself slumped over your desk mid-afternoon then you are eating too many simple carbs. Your body is craving more sugar to keep you ticking over, making you more likely to reach for sugary snacks as a boost.
- Complex carbohydrates.
- These are starchy foods such as white pasta, rice, potatoes and bread. They also raise your blood sugar level. Any rise in blood sugar levels causes a sharp rise in insulin. This promotes glycogen storage. However, high levels of insulin production also promote the fat storage. So while you enjoy a surge of energy, you are also adding to that spare tyre unless you are a dedicated body-builder.
Foods with fibrous carbs
So, for a general healthier lifestyle that boosts your wellbeing you need to eat more fibrous carbohydrates and fewer simple and complex carbs. However, if you are very physically active with pursuits such as body-building you will find complex carbohydrates useful.
As a rule of thumb, when buying foods you should be looking on the packet for 1 gram of fibre to 10 grams of carbohydrates. Daily foods that contain fibrous carbs are:
Cauliflower
Broccoli
Green Beans
Cabbage
Brussels Sprouts
Peas
Carrots
Courgettes
So, what are the foods with simple and complex carbohydrates in them? They are:
High in simple carbohydrates
Sugar (white/brown)
Jam, honey, marmalade
Most boxed cereals
Tinned fruits
Yoghurt
Fromage frais
Ice cream
Jelly
Sweets/chocolates
Biscuits
Cakes
High in complex carbohydrates
Bread (brown/whole wheat)
Pasta (brown if possible)
Rice (brown if possible)
Noodles
Oats/porridge
Breakfast cereals (whole wheat only)
You can find out more about carbohydrates on the NHS Change4Life website.
FAQ Information Views: 1223 Keywords: Created: 26.02.2019 Updated: 26.02.2019 - Fibrous carbohydrates.
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There is such a thing as good fats. All fat used to be demonised. As a result people started eating more sugar, refined carbs and processed foods instead. They got fatter and unhealthier. Now fat is back on the rise, well some fat.
So-called good fats are mono-unsaturated fats and contain essential fatty acids. They are vital for circulation, metabolism, boosting your immune system, energy and muscular strength. But like everything, it is a matter of moderation.
10 foodstuffs that contain good fats
Cold-pressed olive oil
Flaxseed oil
Nuts – cashew, pecan, almond
Seeds – pumpkin, flaxseed, sesame, sunflower
Organic peanut butter
Avacados
Whole grain wheat
Olives
Fish – herring, salmon, halibut, mackerel
Dark chocolate – yes, you read that correctly
Saturated fats
There’s nothing wrong with saturated fats; they are essential for life. But they should only be taken in limited amounts.
Too much can raise the level of cholesterol in your body leading to circulation problems, such as narrow arteries and heart disease. They also increase body weight.
Chances are you’re already taking steps to reduce your saturated fat intake – low fat yoghurt, low fat milk, low fat cheeses etc. Simply put, try and do more of this.
Choose lean meats, such as beef and turkey, rather than fatty meats such as pork and bacon. Also, grill or steam your meat rather than fry it in its own fat, and always trim the excess fat off the meat before you cook it
5 ways to ensure you get the right good fat intake- Look out for trans fats and avoid them. Check food labels and look for trans fat listed. You will normally see the word ‘partially hydrogenated’ fat or oil. If you see this avoid the food.
- Avoid solid fats in favour of oils. Use olive oil instead of butter when sautéing a few potatoes
- Eat boiled or baked salmon, mackerel or other oily fish once or twice a week instead of meat. These contain healthy omega-3 fatty acids.
- Ensure you trim the fat off of meat and take the skin off of poultry.
- Snack on natural foods such as whole fruits and vegetables. Don’t get tempted by processed snack foods. This includes crisps, cookies, cakes, chocolates and sweets.
- Avoid solid fats in favour of oils. Use olive oil instead of butter when sautéing a few potatoes
FAQ Information Views: 1131 Keywords: Created: 26.02.2019 Updated: 26.02.2019
