Sports Nutrition with Anna Grífols

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For Trail Running and endurance sports

Nutrition, the key to success in endurance sports. Learn about the techniques and strategies used by professionals to get the most out of their meals, explained by sports dietitian-nutritionist Anna Grífols

Downloadable PDF: “1. Nutrition 1”
Downloadable PDF: “2. Nutrition 2”

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Nutrition for trail running and endurance sports 14 Topics

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Yield MORE with proper nutrition – INTRODUCTION

The KEYS of nutrition for SPORTS SUCCESS

The most common MISTAKES in sports nutrition

PLATE METHOD – Carbohydrate, protein and vegetables

Physiological DIFFERENCES between men and women

Consumption of FATS and CARBOHYDRATES of an athlete

IRON absorption in athletes

CALCIUM and SODIUM – Are these minerals IMPORTANT?

The BCAAs – Leucine, Isoleucine and Valine

Nutrient consumption according to the INTENSITY of the sport

CARBOHYDRATES – Do they promote weight gain?

FRUITS, main sources of fiber and vitamins

PROTEINS, consequences of excessive consumption

Dish method applied to ATHLETES

Nutrition – Before, during and after exercise 11 Topics

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PRE-COMPETITION Diet – The most IMPORTANT and DEMANDING

Pre-competition sports HYDRATION – When and how much should I drink?

What do I EAT before playing sports? Easy to digest foods

Diet DURING COMPETITION – Carbohydrates

How to avoid BIRDS, DIZZNESS and DROP OUT from sports

HYDRATE correctly during the competition

CAFFEINE and MAGNESIUM – The KEY sports supplements

How to RECOVER correctly after competing, what to eat and drink?

POST-WORKOUT recovery foods

Bases of the MEDITERRANEAN DIET

Benefits of FATS in sport

Sports Recipes – Practical Questions and Answers 20 Topics

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1. SPORTS RECIPE – Rice pudding

2. SPORTS RECIPE – Sandwich with peanut butter

3. SPORTS RECIPE – Fruit smoothie

4. SPORTS RECIPE – Energy bars

5. SPORTS RECIPE – Rice with tomato sauce and textured soy

How much carbohydrate should I take before a race?

Fried egg or potato omelette? – Which one is better for athletes?

Natural foods or bars? – Nutrition during the race

Should we take carbohydrates at the start of a race?

Gofio, potato and avocado during the race?

What to eat before a series training?

NUTRITION during the RACE

SAUSAGES and SPORTS – Are they good allies?

Natural muscle recoverer – TOFU

OATS – Before or after training?

Muscle recovery – Foods that help to recover muscles

What to EAT for DINNER before a COMPETITION?

Parameters of an analysis – Vegetarians and Vegans

Discover HOW MANY grams of PROTEIN you need

Vegetarian nutrition and FAST FOOD

Sports Nutrition with Anna Grífols

For Trail Running and endurance sports

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