how to care for hair

Caring for Long Hair Quick order, Not Loss and Branching. Healthy hair is a symbol of beauty for women. Of hair that looks manicured and healthy, will make your aura shine and appearance would be more interesting. However, there are many hair problems that must be faced by women due to chemically process hair care, hair complaints such as branching, dandruff, dry, and hair loss. To get beautiful hair, there are many ways to treat hair that you can do, either through special treatments in a beauty salon, or conducted themselves with natural ingredients are guaranteed safety and cleanliness.

For those of you who like to change the model or style hair, you must have been very familiar with the process of coloring, straightening or vise, use hair spray to maintain hair style, even to the installation of hair extensions to add length to your hair instantly. There are times when the hair is in a condition to receive treatment tired chemically again. Then it's time for you to 'break' from all the hair styling routine.
How to Take Care Not To Hair Loss

how-treating-hair

However, the recovery of this condition, of course, often appear some problems, such as how to care for your hair to not fall out as the side effects of various chemicals for hair care. When you have this, switch to a more natural way that is safe and healthy for your hair. Use the benefits of aloe vera or Aloevera mucus to massage the scalp. Let it soak for about 15 minutes, then rinse with clean water. Vitamin content owned natural aloe vera is believed to restore the power of the roots and hair shaft so that you avoid the loss.

In addition to using aloe vera, you can also use a variety of natural oils such as olive oil and coconut oil are heated. Massage the scalp with natural oil, cover with a towel or shower cap and leave on for about one hour. The process of heating oil is useful to activate the vitamin content so it will be more effective to maintain the strength of your hair.
How to Take Care Hair Branching

Since the number of chemical processes that we have done to the hair, especially the coloring process, this usually results in the condition of the hair dull, dry, and branching. This situation becomes very uncomfortable especially when you feel the texture of hair that tends to dry due to the many branches.

There are several ways to treat hair branching so that you do not need to cut the hair of your pet, such as by avoiding the use of a comb that meeting. Also avoid the use of a heater to the hair, such as the use of a hair dryer and hair clamp. Do not forget to not rub the hair during shampooing, or after shampooing. Use your finger to gently smoothed it, let it dry naturally, and use a comb with a shallow density.

how-treating-hair-so-fast-long

Branched hairs can also be treated with the use conditioner after shampooing regularly. Conditioner has a high moisture content so it would be very good to improve the condition of dry hair and dull. In addition, frequently consume fresh fruit and mineral water, as vitamin A, C, and E it is useful to keep the hair in order to stay healthy state. Finally, cut the tip of the hair at least once every 6 months to remove the tip of the hair that has been parents, to avoid split ends problem.
Caring for Long Hair Quick order

Last problem regarding hair problems, it is desirable to lengthen hair quickly. This is natural because everyone wants faster long hair will be easier to dikreasikan. Here's how to take care of long hair so fast that the first, is to eat a healthy diet with a high protein level. Eat eggs, milk, and various processed meats, accompanied by the type of food that is rich in biotin.

The types of foods is useful to keep the hair strength and provide stimulation to the hair grow faster. The second, is to use conditioner on the stem to the tip of the hair after shampooing. Continue to use olive oil or natural honey that has a lot of vitamin E, calcium, and magnesium, which are useful to make long hair maintained his health.

In addition, diligent to massage the scalp gently. Massage routine will be useful to increase circulation of blood cells, thus making the various substances that you use for hair care readily accepted and pervasive, so that hair growth will be stimulated more quickly.

But avoid the process of heating the hair with a wide range of electronic beauty tool, and avoid shampooing every day, because it will eliminate the hair's natural moisture, so that will cause hair loss. Instead of getting hair long and bushy, you actually have to bother with the problem of hair loss and dry conditions. Wash twice a day maximum. Lastly, avoid stress and doing a healthy lifestyle by exercising regularly.

the benefit of apple for health

Efficacy Fruit Apel-, Welcome to the web of drugs lump in the neck which is a herbal remedy ace maxs agent that is trusted and serve orders to the rest of Indonesia. This herbal remedy ace maxs main ingredient is mangosteen peel and soursop leaves and is equipped with other natural ingredients such as honey, rosella flowers, and apples. As an agent who has been reliable, we also will give you the confidence to ace maxs maximum message 3botol then we will send the goods to your place first and then you pay if the goods are already in your hand. Ace message maxs way is very easy, you just sms to us or more details please click purchasing maxs ace. Now we discuss what Apples Benefits to your health.

Efficacy Apel- Fruit, Apple is the kind of fruit that is usually red, but there are also apple green and yellow. His skin is slightly soft, flesh hard and have some seeds in it. Besides it feels good turns apples also have properties and benefits for your health. Apples contain vitamin C and are rich in antioxidants. According to the study, the efficacy of these apples can reduce the risk for lung cancer, colon cancer, and prostate cancer as well as fiber contained in apples may stem heart disease, weight control, and lowers cholesterol. Apple seeds is slightly toxic because it contains amigdalin, but not harmful to humans. Complete content of the apple fruit contains vitamin A, B1, B2, B3, B5, B6, and VITC and there are also a number of minerals such as calcium, magnesium, potassium, iron, zinc and other elements such as fitokimian, fiber, tannins, baron and acid tartar.
20 benefits and efficacy of apple fruit for health and beauty:

     Nourish the digestive tract >> A study using mice given apple extracts and the results are outstanding, 43% of mice given apple exposed to lower risk of colon cancer. If the apple extract no effect at rat, human possibility could also feel a effect.
     Healthy woman's breasts >> By eating apples regularly then female breast cancer can be prevented early on.
     Healthy liver >> Anti-oxidants in apples could protect the heart against cancer, because that efficacy can apple for healthy hearts.
     Controlling blood sugar levels >> Although it's sweet apple turns apple can control blood sugar levels effectively. It is the same also when we observe the efficacy of honey.
     Lowers cholesterol >> By eating 2 apples every day then shown to lower cholesterol as much as 16%.
     Lose weight >> Apples have fiber which can help digestion, jdi khsiat apples can also be to lose weight.
     Helping small intestine work >> Consuming apples regularly can prevent constipation and other digestive disorders.
     Prevent senile >> From studies undertaken cornell university named for efficacy apple turns apple contains Quercetin which works to prevent Alzheimer's disease.
     Treating anemia >> The iron contained in apples can increase hemoglobin in the blood.
     Restore stamina >> Just like the benefits of eggs, apples can also restore stamina because the content of potassium and enzymes that can relieve fatigue and reduce lactic acid in the body.
     Restore body balance body health sluggish >> can be obtained by eating apples regularly. If you are experiencing tired, lethargic and limp then try eating an apple.
     Caring for your teeth >> Teeth will be clean if frequently consume apples because the bacteria that damage the teeth can be lost by eating apples.
     Caring heart >> Apple could take care of the heart, and therefore from now consume apples regularly.
     Preventing and treating rheumatism >> content of nutrients in apples can believe mngobati in rheumatic diseases.
     Caring for skin health >> The nutrients in apples can treat the skin, even skin is not just the body but also to care for the skin so many people who use the apples for acne medication.
     Pressing cell lung cancer >> This is attested by studies involving 10,000 people where the people who consume the apple does not bersiko lung cancer by 50%.
     Healthy eyes >> Efficacy of apples is believed to nourish the eyes.
     Treat and prevent asthma >> According to research, children who often minu not apple juice asthma disease.
     Preventing osteoporosis >> old period will be experienced by all people. For anyone who does not want to have osteoporosis then from now knsumsi according to the research apples because apples can benefit for treating bone.
     Feeding the brain >> In addition to preventing senility, apples can also educate the brain because it contains Acetylcholine in it.

Efficacy apples turned out so incredible, in addition to preventing and treating diseases of apples are also very good for beauty care. Why not? as in the above mentioned properties apples can also slimming, skin care and dental care. it's all one of the symbols of beauty and guarded by the female. So in conclusion the efficacy of these apples can create health and beauty.

Efficacy Fruit Apel-, So little we describe the properties of the apple fruit for health and beauty for you. Thank you for your visit at the site of drug lump in the neck, you can visit also on the properties of mangosteen peel and efficacy of soursop leaves. Our article hopefully be useful to you all. THANK YOU

ngredients and Benefits of Soursop Fruit Soursop Leaves for Health

Soursop has the latin name Annona muricata L and comes from the family Annonaceae. Soursop plants from the Caribbean, Central America and South America. Soursop has been called different in every region in Indonesia. For example, people refer to it as Jackfruit Walanda Sundanese, Javanese people call Jackfruit Landa, while the Minang people call it by Duriana Betawi.

Soursop has a fruit with a refreshing sweet and sour taste. Besides consumed like other fruits, soursop fruit is also often used as a traditional medicine, as well as leaves, seeds and roots. Not surprisingly, in recent years, soursop fruit becomes very popular, like the mangosteen fruit.
Content of Compound Fruit Soursop

Not without reason, if fruit and soursop leaves used as material for alternative medicine. This is because the content of the compounds contained in it is very beneficial for health.

1 Fiber

Soursop contains a lot of fiber to facilitate digestion and bowel movements, and can help control cholesterol levels. In addition, this fruit can also help you control your appetite and weight control.

2 Carbohydrates

A cup of soursop contains nearly 38 grams of carbohydrates, which is the body's main energy source. Your daily carbohydrate intake should reach 45-65 percent of calories the body, which is 225-325 grams per day for a 2,000 calorie diet. In addition, the type of carbohydrate contained in the fruit are much healthier than those found in soda or baking, because it can trigger a rise in blood sugar.

3 Potassium

Soursop is a healthy food that can increase potassium intake for your body. Potassium is essential for the body because it helps the muscles, bones contraction, digestion and regulate blood pressure levels healthy.

4 Vitamin C

Soursop fruit is very rich in vitamin C. Women should ensure adequate intake of 75 mg of vitamin C per day, while the men about 90 mg per day. Vitamin C plays an important role in the immune system and helps the body fight disease, including skin damage, and heal wounds. In addition, vitamin C is also considered as an antioxidant that can fight free radical damage.

5. Water
A cup of soursop contains nearly 183 grams of water. According to MayoClinic.com, most people need 8-9 glasses of water every day. Fruits with high water content, including soursop, can help prevent dehydration.

6 Phosphorus and Calcium
Minerals which are dominant enough phosphorus and calcium, respectively by 27 and 14 mg per 100 grams of fruit soursop. Both minerals are essential for the formation of bone mass, so it is useful to form strong bones and prevent osteoporosis.

7 Fat
Soursop fruit contains very little fat (0.3 g / 100 g), so it is good for health. Sour taste in soursop derived from non-volatile organic acids, particularly malic acid, citric acid, and acid isositrat.

Benefits of Soursop Leaf

soursop leaf
1 Prevent Cancer
Soursop leaves can increase endurance of various attacks statement,. Soursop leaves can also kill cancer cells more quickly and safely than have to do chemotherapy which has many side effects and the cost is also very expensive.

Take 10 to treat cancer soursop leaves are old and in good condition. Then rinse thoroughly with water. Then boiled with three glasses of water, and simmer until just have left the glass. Let cool boiled water and drink twice a day for a week. When you possess a good effect, then you can continue to drink the cooking water.

2 Treat Gout
Soursop leaves can also be used as a gout medication. Many alternative medicine that uses soursop leaves for the treatment of gout.It is very easy ie with soursop leaves which are quite old but still green, about 6 to 10 pieces and then wash clean. Furthermore, soursop leaves cut into pieces with the purpose of ensuring the content in the leaves right out. The leaves are boiled with two cups of water, simmer until tersisah one glass of water. Drink the concoction twice a day ie morning and evening.

3 Eliminate Boils
Ulcer is one of the skin disorder is a scourge in addition to pain, it boils appeared not to know the place. The body could be also the face, now most troublesome when the emergence in the face because it can interfere with beauty. Way, take five to 10 pieces soursop leaves are still young then put in place that is exposed to a boil until the boil dry.

4 Treating Eczema and Rheumatism
Mash until smooth soursop leaves and apply on the part of the body that feels pain or pain due to arthritis or eczema regularly twice a day 1.

5. Improve Immune System
The content contained in soursop leaves is believed to boost the immune system and prevent infection in the body.How, to prepare four fifths soursop leaves, boiled with 4 cups of water simmer until remaining 1 glass. Drink 1 time a day.

6 Treating Back Pain
Soursop leaf decoction was also helpful for treating back pain. Way, take 20 sheets of soursop leaf and then boiled with 5 cups of water used to stay and drink 3 cups 1 3/4 cups sehar times.

7 Eliminate Lice
Now we turn to the leaves, Ladies. Soursop leaves if boiled it can be used to repel fleas you know, either lice or fleas in the bed.

Benefits of Soursop Fruit

soursop fruit
1 Treating Diarrhea In Infants
The content in the fruit soursop efficacious for treating diarrhea or diarrhea in infants. Prepare the soursop fruit is ripe, then squeeze and filtered to take water. Drinks diarrhea in infants of 2-3 tablespoons.

2 Addressing Hemorrhoid
Diseases of the most annoying ever. Often experienced by women, but for some reason is clear now no longer worry because I fix this quite easily.The trick, squeeze the soursop fruit is ripe and then take as much as a glass of water, then drink the water twice a day, morning and afternoon.

3 Anyang-anyangan
Half-ripe soursop and sugar to taste. Soursop peeled and boiled with sugar together with as much as 2 cups of water, filtered and drunk.

4 Bladder Pain
Half-ripe soursop fruit, sugar and salt to taste. All material is made ​​compote cooked. Eaten plain, and performed regularly every day for 1 week in a row.

5. Liver Disease
Another fast food, only drink soursop juice for 1 week.

Other Benefits of Soursop

     Did you know, that not only meat, seeds of soursop fruit also useful to maintain your health? Soursop seeds emesis in fact contain substances that can be used to reduce nausea and vomiting.
     Soursop fruit juice when taken when you are fasting can cure mild liver disease and leprosy.
     Decoction of the buds or leaves of the soursop can cure some diseases such as bladder and bile disorders, cough, diarrhea, fever and indigestion.
     The leaves when crushed can be used for skin problems and rheumatism.
     The root bark of the soursop tree is believed to be used as an antidote.
     Now switch on the flowers, flower soursop tree was found to treat disorders of the nose that causes mucus.
     Decoction of leaves apparently also has properties to relieve inflammation and swollen feet.


Okay, there it is diverse benefits of fruit and soursop leaves for health. Even now soursop fruit juice already packaged in bottles and sold in pharmacies throughout Indonesia.

Dates Nutritional Content and the Benefit

Dates Nutritional Content and Benefits - For the majority of Indonesia's population is Muslim panduduknya, would be familiar with the plant whose name dates. The fruit that comes from the banks of the Nile has a latin name Phoenix dectylifera which is a palm tree that is still included in the genus (Arecaceae). Especially in the month of Ramadan, sweet fruit is very popular once in Indonesia, many traders the edge - the edge of the road till the center - by providing dates. Many people who consume these dates at the time of breaking the fast, is it advisable? For more details, please follow each discussion below carefully.

Dates benefits and nutritional content

Nutrient Dates
Although the shape of the palm fruit is not very big, but very much nutritional content. To find nutrition dates, we simply refer to the following table.

Ingredients
Nutrition In Dates
Ingredients
nutrition

number
calcium
52 mg
proteins
2.35 gms
fat
0:43 gms
carbohydrates
75 g
fiber
2.40 g
vitamin A
90 UI
vitamin B1
93 mg
vitamin B2
144 mg
nicotinic acid
2.20 mg
potassium
667 mg
magnesium
1.20 mg
iron
1.20 mg
copper
2.40 mg
biotin
4.40 mikrog
zinc
1.20 mg
folic acid
5.40 mikrog
sulfur
14.70 mg
ascorbic acid
6.10 mg
sodium
13 mg
niacin
2 mg
chloride
271 mg
cobalt
1.90 mg
glucose
38.50 mg
fructose
35.50 mg
Energy
323 cal

Dates For Health Benefits
Nothing wrong with the first Prophet told us to diligently consume dates. Because this date is very much benefits. What are the benefits, we simply refer to.

1 Health intestine
With ni kotin dates contained herein, is very useful to cure various disorders of the intestine. By consume dates regularly, then this is helpful for you to inhibit the growth of organismepatologis in your gut.

2 Smooth urination
The content contained within the date turns out to be useful to facilitate your small drainage and also helps to prevent bladder stones and prostate disease.

3 Overcoming constipation
As one of the plants, palm also contain high fiber. The fiber which can help you to be more smooth prosespencarnaan. For how to use the dates as a remedy constipation, Kuram way is to soak overnight with boiled water. The next time you eat it dates renadaman results. You can also drink the water used to rendamannya, so then your body will penvernaan smooth back and constipation will be far away.

4 Maintain healthy bones and teeth
The content of minerals and protein on these dates can prevent premature osteoporosis your bones. In addition to the mineral content and protein content of selenium, manganese, magnesium and copper on Formatting dates can also take care of the health of your bones and teeth. As such, these dates are very suitable transform and consumed by people who are elderly.

5. Overcoming anemia
One cause of anemia is iron deficiency. Well, dates itself contains enough iron. So that by consuming these dates, you mean already overcome anemia in yourself.

6 Good for the nerves and the brain
The content of potassium in dates merupkana one of the substances that can make the nerves become more responsive and responsive. If neurons responsive and unresponsive then otakpun be the same as well as the nerves. By doing so, then you also will remain focused, fast and responsive in addressing a problem.

7 Preventing a stroke
According to the study, dates can also prevent stroke. This could happen lantasan dates can eliminate most of the bad cholesterol that can cause a stroke on your body. For it is highly recommended consume dates.

8 Maintaining eye health
With vitamin A content in the palm, it is not possible anymore if these dates can maintain the health of your eyes. Keep in mind also, that vitamin A can also conserve moisture, foresight and also strengthen your eyesight.

That's roughly the nutrient content and also for the health benefits of dates. Maybe you also know the other benefits, and therefore do not hesitate - hesitate to write a comment for the sake of insight dikolom other readers. I think that's all from me, hopefully this article useful for you.

Nutritional Content and Benefits of Apples

Apples are a very popular fruit in Indonesia and the world. This is because the sweet taste and nutrition nutritious for health. Apples usually consumed directly. Although there are making it as apple juice, as a salad ingredient and made ​​preserves made​​.

To get all the properties of the apple fruit, you should eat an apple with its skin. Do not forget to wash the apples in running water thoroughly to remove pesticides.

Value Apples nutrient content per 100 g (3.5 oz)

     Energy 218 kJ (52 kcal)
     Carbohydrates 13.81 g
     Sugar 10.39 g
     Dietary fiber 2.4 g
     Fat 0.17 g
     Protein 0.26 g
     Water 85.56 g
     Vitamin A equiv. 3 mg (0%)
     Thiamine (Vit. B1) 0.017 mg (1%)
     Riboflavin (Vit. B2) 0,026 mg (2%)
     Niacin (Vit. B3) 0,091 mg (1%)
     Pantothenic acid (B5) 0.061 mg (1%)
     0,041 mg Vitamin B6 (3%)
     Folate (Vitamin B9.) 3 mg (1%)
     Vitamin C 4.6 mg (8%)
     Calcium 6 mg (1%)
     Iron 0.12 mg (1%)
     Magnesium 5 mg (1%)
     Phosphorus 11 mg (2%)
     Potassium 107 mg (2%)
     Zinc 0.04 mg (0%)

Source: USDA Nutrient Database (percentage relative to US recommendation for adults.)

Benefits of Apples for Health

1 Counteract Free Radicals

Apple skin is one of the best sources of food-producing substances known as quercetin. This potential is very adept Antioxidants destroy free radicals in the body that cause disease. It also helps fight inflammation which can lead to signs of premature aging.

Large doses of quercetin was also shown to prevent upper respiratory infection in men who are often trained in the gym.

2 Preventing Heart Disease and Diabetes

People who eat apples more often, less likely to develop metabolic syndrome, a group of diseases, like high blood pressure, elevated cholesterol levels and excessive abdominal fat, all of which can increase a man's risk of heart disease and type 2 diabetes.

Eating apples regularly also reduces levels of C-reactive protein in the blood, which can also cause diseases that have been mentioned earlier.

3 Prevent Cancer

Research suggests that apples contain a mixed group which prevents the growth of cancer cells in the lungs and pancreas.

4. Containing Fiber

One medium apple with skin contains fiber 5gr. In addition to keeping your metabolism, fiber also helps you lose weight, lower cholesterol and help your body store glucose (energy) in the blood vessels, more than half the fiber in apples, there is in the skin.

5. Prevent Dehydration

Apple is composed of 85% liquid. Eating an apple is the same size as drinking 5 ounces of water. Consumption of apples can help prevent dehydration (lack of body fluids).

Apples current price is not too expensive. What are you waiting? Soon get used to consume apples every day to get the healthful benefits of fruit that one in

Ingredients and Nutritional Benefits of Bananas for Health

Ingredients and Nutritional Benefits of Bananas for Health

Banana (Musa paradisiaca) fruit .. this one is very popular among us, because in addition to easily obtainable, inexpensive, this fruit is also a lot of vitamin content. Banana (Banana) is a type of Terna tree (a tree with a trunk that is soft and not woody) of Musaceae tribes with strong stems, and the leaves are large, elongated and dark green. The fruit of this tree appears in the form of combs, each comb which contains (10 20) bananas, and there are no seeds in the fruit. Banana is a fruit with an almost perfect source of nutrition because bananas contain six nutrients are: water, sugar, proteins, fats, vitamins, and minerals. And thanks to the high nutritional value it contains, it has become an important food (staple) for many people. It is said that the fruit came from southeast Asia and then the fruit is starting to spread to the western part of the continent. And keep in mind that Indonesia is one of the largest banana-producing countries, which is on the order of four to the world. In bananas contained plenty of fiber and some vitamins such as:

Content of Bananas

Bananas contain (68%) water, (25%) sugar, (2%) protein, (1%), fats and oils, (1%) Cellulose fiber. As well it contains starch and tannin acid, vitamin A (300 IU per hundred grams), vitamin B with various kinds; B1, B2, B 6, and 12 (100 mg per hundred grams), a considerable percentage of vitamin D, and a little Vitamin Z. And bananas also contain calcium (100 mg per hundred grams), Phosphorus, Iron, Sodium, Potassium (potassium), Magnesium, and Zinc.


Benefits of Banana for Health

     Boost immunity
     Vitamins A, C, and B6 contained in bananas can boost immunity against infection.
     Drug hypertension (high blood pressure)
     The content of potassium helps regulate fluid and electrolyte balance so that the blood pressure under control. Fiber content that is able to bind fat can prevent the formation of plaque that affects blood pressure rise.
     Preventing heart disease
     Vitamin C and flavonoids that are antioxidants in bananas prevents oxidation of fat causes heart disease. Potassium is a good tonic for the heart. Fiber pektinnya take effect in helping to lower cholesterol.
     fetal health
     Pregnant women are advised to eat bananas because folat acids are easily absorbed fetus.
     Anemia (lack of blood)
     This fruit also contains iron. Two bananas every day, enough to make people with anemia were saved.
     Overcoming indigestion
     Bananas have antacid properties as well as easy to digest so well taken by patients with gastric acid disorders. Research in the UK on experimental animals, animals being fed bananas, stomach wall becomes stronger. For that, choose a sweet bananas as plantains. Banana fiber on bowel launched. Vitamin B6 it help relieve the symptoms of diarrhea.
     Lose weight
     Complex carbohydrates do not raise glucose levels drastically; also low in fat so it is safe to weight loss program participants. Provided, bananas are not processed in the form of banana milk shakes, fried bananas, or compote. Banana fiber on weight loss as well as expedite the process of metabolism.


Bananas For Pregnant Women

Women who are pregnant are advised to eat bananas, because they contain high folic acid is important for the perfection of the fetus, the formation of new cells and prevent defects bawaan.Sebuah ripe banana, will contain about 85-100 calories. So by eating two fresh bananas, folic acid needs about 58 micrograms can be met. In addition, the banana will help keep blood sugar levels can reduce sick morning, so the bananas are very good for pregnant women snack.

5 Nutrition Tips for Athlete

5 Nutrition Tips for Athlete

1. Load Up on Carbohydrates

Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

"Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.

Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.

On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.

Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.

Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.

Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says.

2. Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.

Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.

5 Nutrition Tips for Athletes

Save This Article For Later

Share this:

3. Go Easy on Fat

For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.

Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.

Avoid fatty foods on the day of an event, since they can upset your stomach.

4. Drink Fluids Early and Often

Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.

"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."

"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.

A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.

Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.

Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.

5. Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.