1 Kings 19:6-8 "there by his head was a cake baked...and a jar of water...so he arose and ate and drank; and he went in the strength of that food forty days and forty nights..."
Exercise

Below is general nutrition information for athletes.
Muscles utilize a mixture of fuels during physical activity depending upon diet, intensity and duration of the activity, and training.
With the possible exception of iron, well-nourished athletes do not need nutrient supplements.
A high-carbohydrate meal plan (45-65% of daily energy intake) can increase an athlete's endurance. Carbohydrate-rich foods that are light and easy-to-digest are suggested for pre- and postgame meals. Avoid high fat and high fiber foods that you are not accustomed to prior to games.
The carbohydrate recommendation for athletes in heavy training is 8-10 grams per kilogram of body weight
Carbohydrate loading can benefit an athlete especially those who stay active for over 90 minutes
Muscles utilize a mixture of fuels during physical activity depending upon diet, intensity and duration of the activity, and training.
With the possible exception of iron, well-nourished athletes do not need nutrient supplements.
A high-carbohydrate meal plan (45-65% of daily energy intake) can increase an athlete's endurance. Carbohydrate-rich foods that are light and easy-to-digest are suggested for pre- and postgame meals. Avoid high fat and high fiber foods that you are not accustomed to prior to games.
The carbohydrate recommendation for athletes in heavy training is 8-10 grams per kilogram of body weight
Carbohydrate loading can benefit an athlete especially those who stay active for over 90 minutes
Pregame meal

A pregame meal could range between 300-750 kcalories (depending upon you as an individual) and may include a large baked potato with 2 tsp. margarine, 1 cup stemmed broccoli, 1 cup carrots/green peas, 5 vanilla wafers, and 1 1/2 cups of pineapple juice.
Snack ideas providing 60 grams of carbohydrates:
16 oz sports drink and a small bagel
16 oz milk and 4 oatmeal cookies
8 oz apple juice and a granola bar
Recommended Protein Intakes for Athletes (20% of daily energy intake):
For power (strength or speed) athletes:
1.6-1.7 grams/kilogram/day (112-119 g for most males and 88-94 g for most females)
For endurance athletes:
1.2-1.6 g/kg/day (84-112 g for most males and 66-88 g for most females)
Lipids (fat) should be 30% of your daily energy intake
Snack ideas providing 60 grams of carbohydrates:
16 oz sports drink and a small bagel
16 oz milk and 4 oatmeal cookies
8 oz apple juice and a granola bar
Recommended Protein Intakes for Athletes (20% of daily energy intake):
For power (strength or speed) athletes:
1.6-1.7 grams/kilogram/day (112-119 g for most males and 88-94 g for most females)
For endurance athletes:
1.2-1.6 g/kg/day (84-112 g for most males and 66-88 g for most females)
Lipids (fat) should be 30% of your daily energy intake
Fluid for athletes

Endurance athletes need to drink both water and carbohydrate-containing beverages, especially during training and competition. After 3 hours of activity, pay special attention to replace sodium losses to prevent hyponatremia. Know when to drink and how much to drink. Two hours prior to activity, 2-3 cups of fluid is recommended. Fifteen minutes prior, 1-2 cups and every 15 minutes during activity, 1/2-2 cups (drink enough to minimize loss of body weight). Avoid over drinking. After activity, drink 2 cups for each pound of body weight lost (475 ml/0.5 kg). It is best if it is not all consumed at once. Caffeinated and alcoholic beverages can and usually will inhibit your performance.
Training and genetics being equal, the winners will be those who habitually consume adequate amounts of nutrient-dense food in order to have well met their metabolic needs.
1 Cor 10:4 "they drank from the spiritual rock that traveled with them" NLT
Training and genetics being equal, the winners will be those who habitually consume adequate amounts of nutrient-dense food in order to have well met their metabolic needs.
1 Cor 10:4 "they drank from the spiritual rock that traveled with them" NLT
Working as a dietitian, I always get asked about vitamin and mineral supplements. Until I have an organic garden in my backyard, no time restraints when it comes to cooking, and no risks of nutrient malabsorption related to stress or environmental pollution, I will be leaning on a high quality multi-vitamin and mineral supplement to fill in some of the gaps.