What to Consume
Harvard School of Public Health: What Should I Eat?
This article focuses on the quality of food that should be consumed. For example, consuming carbohydrates in the form of vegetables, fruits, whole grains, and beans is much more important than consuming a certain amount of carbohydrates. Consequently, advisements are made to avoid white rice and white bread. Authors of the article also suggest limiting consumption of sugary drinks, processed meat, trans fat, dairy, and red meat. For more detailed information on what they deem healthy protein sources, healthy oils, whole grains, and a balanced meal, click on the "Healthy Eating Plate" link that can be found inside of the article.
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The Nutrition Source. (2018). What Should I Eat? Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
What to eat before, during and after a workout
Research suggests that eating "1 to 4 grams of carbohydrates per every 2.2 pounds of body weight" an hour to 4 hours before exercising improves endurance exercise performance. The carbs provide the glucose the body needs for exercise. Accordingly, consulting nutritionists also advised against exercising on an empty stomach. When considering what to suggest should be consumed during exercise, the nutritionists placed a large emphasis on staying hydrated. The experts also recommended fuel in the form of 30 to 60 grams of carbs per hour, which can be obtained through either liquids or solid foods. Similarly, they recommended consuming around 1 gram of carbs per kilo of body weight every hour for up to 6 hours after a workout as a way to refuel. Consuming protein and water was also identified as critical to a post-workout routine because 1) protein assists with muscle repair and 2) water replenishes fluids lost during exercise, thereby preventing dehydration.
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Howard, J. (2018). What to eat before, during and after a workout. CNN. Retrieved from https://edition.cnn.com/2016/12/29/health/what-to-eat-exercise/index.html
What would happen if you didn't drink water?
In this 5-minute educational video, presenters explain why consuming the right amount of water is crucial for humans. They claim that failing to drink enough water not only forces the brain to work harder but also negatively impacts energy level, mood, cognitive ability, skin moisture, and blood pressure. They also claim that the typical recommendation of 8 glasses of water per day is outdated. Instead, people should aim to drink between 2 and 3.7 liters per day, depending on their weight, environment, activity level, age, and current health status.
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Nacamulli, M. (2016). What would happen if you didn’t drink water? Retrieved from https://ed.ted.com/lessons/what-would-happen-if-you-didn-t-drink-water-mia-nacamulli