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    Blog — Carbohydrates

    Athleti.ca - Refuel the Easy Way!

    Sports Nutrition and Endurance Training Store 

    As an athlete, you want to ensure your performance is top-notch and that you are getting the most out of your workouts. When you are looking to enhance your training, our Sports Nutrition and Fitness Store in Canada is your one-stop shop for your endurance nutrition, hydration, and fitness training needs. Whether you hit the gym seven days a week or are training for your next triathlon, we offer the supplies you need to take your fitness to the next level.

     

    Athleti.ca Endurance nutrition superstore is family-run company. As a sports family in Montreal, we are always pushing our limits and want to help other athletes do the same. From running and biking to cross-fit and strength training, we offer a variety of fitness equipment in Canada to satisfy everyone’s athletic needs.

     

    Our online Nutrition, Hydration and Training store in Canada offers a variety of industry and consumer-favorite brands and products. Our goal is to make your life easier, offering nutritional options in bulk so you can focus more on training and less on your dwindling supply. We also provide a variety of vegan options to cater to athletes of dietary preferences.

     

    Our sports nutrition superstore in Canada is the most accessible and most affordable way to buy all of your athletic supplies. We offer only the best products and equipment at prices that fit your budget. Shop at Athleti.ca today for the best nutrition, hydration, and fitness equipment in Canada.

    Lets talk Energy Gels!

    Lets talk Energy Gels!

    Lets talk Energy Gels!

    What are energy gels? Basically they are liquid carbohydrates, used by endurance athletes to fuel their training. They consist of simple sugars, such as sucrose, fructose and glucose and maltodextrin, which is a carbohydrate made from corn starch.

     

    Brands tend to vary but most gels provide between 20 and 30g of carbs and often contain added electrolytes and caffeine.

     

    In reality gels only really make a difference if you are running along and far. For the 5k and 10k runs, gels will actually make little difference and this is because the process of digestion takes 45 minutes to an hour before the body can begin to use them as a fuel. So you should not need to use gels unless you are running for well over an hour. On the other hand, if you start running longer, you will start to deplete your energy stores and after about 90 minutes you will be running on empty. If you do not top up your glycerine stores with enough carbs this is when fatigue, poor performance and bad recovery can occur. Even illness! This is not what you want to happen when you are only half way though the marathon!

     

    You might say “but simple sugars are bad”. But in this situation, glucose or fructose is exactly what you need. These will be absorbed quickly and efficiently which is why endurance athletes top up their energy levels by using gels, sweets or other high-sugar foods.

     

    Athelti.ca has an assortment of gels for your endurance success and goals.

     

     

     

     

    3 Steps to Recovery

    Many of you are getting ready for D-day, the event that you wouldn’t want to miss for anything in the world. You train hard, putting in time and effort, and thus you deserve to reap the rewards. Nutrition plays a huge part both in your success and your health. It’s known that you are what you eat and this is true not only during exercise but between bouts of physical activity. Follow these 3R’s to keep going without running low on fuel or hitting any roadblocks!

    1. Rethink everyday meals and snacks to make sure they offer their fair share of nutritive carbohydrates (such as couscous, whole-wheat pasta, multigrain bread, fresh fruits with edible peels) and quality protein (lean meats and poultry, low-fat dairy or soy products, fish and seafood, eggs and legumes). Although carb-loading can be useful prior to race day, carb-depletion is never a good idea, causing fatigue and muscle wasting. As for protein, endurance athletes (meat-lovers and vegetarians alike) need to take in adequate amounts of precious amino acids for tissue repair and immune function.

    2. Reduce the oxidative stress and acidic burden caused by exertion (without meaning to take away from the benefits of working out…). Exercise increases the need for certain vitamins (C and the B family), minerals (iron and zinc particularly) and electrolytes (sodium, potassium, calcium and magnesium) as these nutrients are lost in sweat and urine. Also, levels of acidity rise (corresponding to a drop in pH…) with effort, which can cause bone loss and other minor ills in the long run. Checking labels and ingredient lists is a smart way to load up on antioxidants and alkaline foods, either in edible or supplement form.

    3. Refrain from consuming too much alcohol (a predictable statement!), fat and fiber (this one may come as a surprise?!), as these can become a nuisance to athletes. The first substance will not only blur physical and mental alertness but also slow lipolysis (the use and burning of body fat for energy) and contributes empty calories. A second possible offender is fat, especially if predominant in the diet, which slows digestion and affects weight management. Finally, too much fiber (although important for digestion/ elimination) overstimulates the intestinal tract and causes bloating, cramping and diarrhea.

    Once this is tried and tested, there’s one last rule of thumb : Repeat! If the formula feels right and the shoe fits, all that’s left to do is go out and play. Cheers to a great training season!!!



    Sports drinks… worth a try?

    Many athletes swear by the added value of sports drinks, to supplement water intake during training. These liquid brews fuel physical effort and help maintain blood sugar and glycogen stores during exercise, and can provide precious calories and key nutrients before and after an intense workout. There are more than a few choices of sports drinks on the market, all trying to grab your attention and their place on your fitness grocery list. Here are the essential features you should look for in order to ensure that the sports drinks you buy are useful, nutritious and adapted to your endurance needs :  

    • The beverage in question should provide at least ½ litre (500 millilitres or 2 cups) of water for the suggested serving size to satisfy your thirst and ensure optimal hydration. 
    • If you are expecting your drink to provide an energy boost, it should contain  carbohydrates in  concentrations  of 4 to 8%, which corresponds to about 20 to 40 grams of carbs per half-liter (500 millilitres or 2 cups) of brew. You can also use gels, chews, energy bars or tablets to get your carbs. Look for different kinds of carbohydrates, each with a specific speed of absorption and ease of digestion; there are simple sugars (the –ose family: glucose, fructose, dextrose…) or complex ones (maltodextrins or starches).
    • The ideal product would also include electrolytes in sufficient quantities to allow you to take in 100 to 400 milligrams each of sodium and potassium in the offered format.
    • Certain versions have caffeine (or guarana, maca, etc.) for increased alertness and performance, although its stimulating effects can cause a rise in blood pressure, an increase in heartbeat and some nervousness; be aware that individual tolerance may vary.
    • A few kinds of sports drinks have glutamine, branched chain and other amino acids (they are the building blocks of protein) to nourish your muscles that undergo micro-tears during physical activity, this can be of added value when training lasts more than 2 hours.

    Give sports drinks a chance, they may be the secret to assisting you in performance, fighting fatigue and preventing the infamous bonk! Once thirst and hunger set in, it is already too late… Better off planning ahead! Have fun training and cheers to your health!!!