Food intolerance, Mineral and Vitamin Tests.
These tests are the building blocks for making sure that your body has what it needs to be able to deal with the stresses and load it is put under to perform demanding tasks such as training, practicing and racing. An athlete will consume different amounts and types of chemicals, minerals and vitamins depending on a number of things, such as, food intake, type of food eaten and when taken, as well as, mental state and level of physical fitness.
This is for anyone any age, especially those who race and train regularly and want to know that they are looking after their bodies the best they can to reduce injuries and promote health.
What if you are deficient in vitamins and minerals right now? What would happen to your health and wellbeing if you knew you where supplying your body with totally the right amounts of nutrients to consistently maintain peak performance in your body?
Picture yourself, now, in perfect health from the inside and as you do that, notice how good it feels.
CLOSE
These tests are the building blocks for making sure that your body has what it needs to be able to deal with the stresses and load it is put under to perform demanding tasks such as training, practicing and racing. An athlete will consume different amounts and types of chemicals, minerals and vitamins depending on a number of things, such as, food intake, type of food eaten and when taken, as well as, mental state and level of physical fitness.
This is for anyone any age, especially those who race and train regularly and want to know that they are looking after their bodies the best they can to reduce injuries and promote health.
What if you are deficient in vitamins and minerals right now? What would happen to your health and wellbeing if you knew you where supplying your body with totally the right amounts of nutrients to consistently maintain peak performance in your body?
Picture yourself, now, in perfect health from the inside and as you do that, notice how good it feels.
CLOSE
‘EDMASTER General food planning information.
Sports Nutrition Tips: Maximise your performance
When carrying out any form of physical activity, it is important to provide both your mind and your body with the right fuel to do the job you want it to do. Without the right fuel, the body will not work as efficiently. Below are key factors to think about when training and before competitions:
The right fuel:
One of the most common imbalances in the body is poor blood sugar control. It has an impact on virtually all health concerns and plays a huge part in making people feel sluggish and lacking in energy.
The body needs a constant and steady supply of fuel to work effectively. When you eat, the carbohydrates in food are broken down into glucose and absorbed into the blood stream. This provides the fuel for your body to run on.
If you eat something very refined (ie white bread, pasta, sugar, confectionery), this does not need a lot of breaking down by the body and the glucose is quickly released into the blood stream. This sends the blood sugar levels up very quickly. To counter-balance this, the body takes sugar out of the blood stream which leads to low blood sugar levels and not enough fuel for the body to work properly. To avoid this happening and to help the body have a steady supply of fuel, aim to do the following:
* Make sure you have regular meals so that your body has a constant, steady supply of fuel.
* Avoid sugary snacks and caffeine. Also, reduce alcohol intake. These all send your blood sugar levels out of balance. Choose carbohydrates that are more slowly released such as oats, brown basmati rice, rye.
* Eat a balance of protein and carbohydrate in meals. Protein takes longer to be digested than carbohydrate so slows down the release of sugars into the blood stream. Sources such as eggs, meat, fish, tofu, nuts and seeds, beans and pulses are great.
* Do snack between meals if needed to keep blood sugar levels from dropping. Ideal snacks are oatcakes with hummus, eggs, avocado, nuts, seeds or dips and crudités.
* Have herbal drinks instead of caffeinated options. You do want to avoid decaffeinated tea and coffee also as they have other stimulating properties which will affect blood sugar levels in the same way as caffeine. Alternatives to tea and coffee are red bush tea, chicory coffee, barley cup and dandelion root coffee as well as herbal and fruit teas.
Protein:
Protein helps to build muscles and to help them repair after you have used them. You do not need huge portions of protein as this can be detrimental to health. Aim to include some protein into at least 2 of your meals every day, for example, eggs, meat, fish, lentils and pulses, soya or tofu, cheese, nuts and seeds.
Antioxidants:
When you exercise, you increase the production of free-radicals in your body. To conter-balance these potentially damaging compounds, you need to ensure you are having more foods rich in antioxidants such as vitamin C, selenium and vitamin E. Eat a range of brightly coloured fruits and vegetables per day; the wider variety of colours the better. You should aid to eat at least 5 portions every day.
Fluids:
Even a 2% drop in the body’s fluid levels can lead to significantly reduced performance. Make sure you sip at drinks such as water, herbal teas or diluted pure fruit juice slowly through the day. Limit coffee, tea and fizzy drinks as such as possible as these dehydrate the body, upset blood sugar balance and use up valuable nutrients that are needed for energy production.
Pre and post-training snacks:
Make sure you snack before training. This should be light and based on carbohydrates such as oats. You don’t want to train on a full stomach so eating a snack ½ hour beforehand is ideal. After training, try to have a protein-based snack within half an hour to replenish your muscles. Nuts and seeds alongside some dried fruit or a piece of fruit would be ideal.
CLOSE
Sports Nutrition Tips: Maximise your performance
When carrying out any form of physical activity, it is important to provide both your mind and your body with the right fuel to do the job you want it to do. Without the right fuel, the body will not work as efficiently. Below are key factors to think about when training and before competitions:
The right fuel:
One of the most common imbalances in the body is poor blood sugar control. It has an impact on virtually all health concerns and plays a huge part in making people feel sluggish and lacking in energy.
The body needs a constant and steady supply of fuel to work effectively. When you eat, the carbohydrates in food are broken down into glucose and absorbed into the blood stream. This provides the fuel for your body to run on.
If you eat something very refined (ie white bread, pasta, sugar, confectionery), this does not need a lot of breaking down by the body and the glucose is quickly released into the blood stream. This sends the blood sugar levels up very quickly. To counter-balance this, the body takes sugar out of the blood stream which leads to low blood sugar levels and not enough fuel for the body to work properly. To avoid this happening and to help the body have a steady supply of fuel, aim to do the following:
* Make sure you have regular meals so that your body has a constant, steady supply of fuel.
* Avoid sugary snacks and caffeine. Also, reduce alcohol intake. These all send your blood sugar levels out of balance. Choose carbohydrates that are more slowly released such as oats, brown basmati rice, rye.
* Eat a balance of protein and carbohydrate in meals. Protein takes longer to be digested than carbohydrate so slows down the release of sugars into the blood stream. Sources such as eggs, meat, fish, tofu, nuts and seeds, beans and pulses are great.
* Do snack between meals if needed to keep blood sugar levels from dropping. Ideal snacks are oatcakes with hummus, eggs, avocado, nuts, seeds or dips and crudités.
* Have herbal drinks instead of caffeinated options. You do want to avoid decaffeinated tea and coffee also as they have other stimulating properties which will affect blood sugar levels in the same way as caffeine. Alternatives to tea and coffee are red bush tea, chicory coffee, barley cup and dandelion root coffee as well as herbal and fruit teas.
Protein:
Protein helps to build muscles and to help them repair after you have used them. You do not need huge portions of protein as this can be detrimental to health. Aim to include some protein into at least 2 of your meals every day, for example, eggs, meat, fish, lentils and pulses, soya or tofu, cheese, nuts and seeds.
Antioxidants:
When you exercise, you increase the production of free-radicals in your body. To conter-balance these potentially damaging compounds, you need to ensure you are having more foods rich in antioxidants such as vitamin C, selenium and vitamin E. Eat a range of brightly coloured fruits and vegetables per day; the wider variety of colours the better. You should aid to eat at least 5 portions every day.
Fluids:
Even a 2% drop in the body’s fluid levels can lead to significantly reduced performance. Make sure you sip at drinks such as water, herbal teas or diluted pure fruit juice slowly through the day. Limit coffee, tea and fizzy drinks as such as possible as these dehydrate the body, upset blood sugar balance and use up valuable nutrients that are needed for energy production.
Pre and post-training snacks:
Make sure you snack before training. This should be light and based on carbohydrates such as oats. You don’t want to train on a full stomach so eating a snack ½ hour beforehand is ideal. After training, try to have a protein-based snack within half an hour to replenish your muscles. Nuts and seeds alongside some dried fruit or a piece of fruit would be ideal.
CLOSE
‘EDMASTER Consultations and Bespoke Nutrition Plan.
With everybody’s body being different and different people do different things the importance of sitting down with someone and discussing how, what and when you currently eat food is vital to working out what specifically you need to do, weather that be changing what you eat and/or using supplements, to achieve Nutritional Peak Performance is of great use. Imagine having all the vitamins, minerals, fats, carbohydrates and proteins working together in your body to produce an abundance of energy.
The first consultation will last one hour and the second two approximately 30 minutes. Any supplements will be order.
Appointments are made for Fridays and held in the heart of Bawtry, S.Yorks (2miles from Doncaster Moto Parc). The first meeting includes an assessment of your current position. This information is used to give you the best advice which is given to you in a report for you to take home. The second two appointments are held at 6 weeks and 3 weeks after the initial appointment to make further adjustments as you become more fine tuned and integrate your knowledge of your nutritional requirements.
This service is for anyone of any age, riders and parents. Parents should also attend if they are the person who cooks for the rider!
Imagine not only having general knowledge of what foods a sport person requires, you will know what YOUR body requires for you to have less body fat, no energy peaks or troughs, the correct supplements for muscle repair and growth and a steady constant stream of energy.
CLOSE
With everybody’s body being different and different people do different things the importance of sitting down with someone and discussing how, what and when you currently eat food is vital to working out what specifically you need to do, weather that be changing what you eat and/or using supplements, to achieve Nutritional Peak Performance is of great use. Imagine having all the vitamins, minerals, fats, carbohydrates and proteins working together in your body to produce an abundance of energy.
The first consultation will last one hour and the second two approximately 30 minutes. Any supplements will be order.
Appointments are made for Fridays and held in the heart of Bawtry, S.Yorks (2miles from Doncaster Moto Parc). The first meeting includes an assessment of your current position. This information is used to give you the best advice which is given to you in a report for you to take home. The second two appointments are held at 6 weeks and 3 weeks after the initial appointment to make further adjustments as you become more fine tuned and integrate your knowledge of your nutritional requirements.
This service is for anyone of any age, riders and parents. Parents should also attend if they are the person who cooks for the rider!
Imagine not only having general knowledge of what foods a sport person requires, you will know what YOUR body requires for you to have less body fat, no energy peaks or troughs, the correct supplements for muscle repair and growth and a steady constant stream of energy.
CLOSE
‘EDMASTER Hydration information
SPORTS DRINKS AND DEHYDRATION
A lack of carbohydrates stored in the body and dehydration (a loss of body fluid e.g sweat and exhaling hot air rough your noise and mouth) are two factors that will limit prolonged exercise.
Dehydration
Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke.
The effect of fluid loss on the body is as follows:
What drinks to keep away from?
Diuretic drinks are drinks that pass straight through the kidneys without being absorbed by the body, such as: Tea, coffee, pop, drinks similar to red bull and alcoholic drinks such as Larger.
How to check you are hydrated
The easiest way to check is when you go to the toilet. If your urine is any darker than a light straw yellow then you are likely to be dehydrated, so check when you go to the toilet, when riding, that your urine is clear.
What is wrong with water?
Drinking plain water causes bloating, stops you feeling thirsty and thus further drinking. It stimulates urine output and therefore is inefficient at retaining water in the body. A poor choice where high fluid intake is required (riding motocross bikes). Water contains no carbohydrates or electrolytes.
Sports drinks – 3 types
There are three types of sports drinks all of which contain various levels of fluid, electrolytes and carbohydrate.
Which is most suitable?
Isotonic – quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes. Glucose is the body’s preferred form of energy therefore it may be appropriate to consume Isotonic drinks where there carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS go, Boots Isotonic, Lucozade Sport.
Hypotonic – quickly replaces fluid lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate – jockeys and gymnasts.
Hypertonic – used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Dental Care
Sports drinks commonly contain citric acid. All acids have an erosive potential but the method of drinking will influence whether or not those acids effect the teeth. Sports drinks should be consumed as quickly as possible, preferably with a straw and not to be held or swished around the mouth. Retaining drinks in the mouth will only increase the risk of erosion. Refrigerated drinks will have a reduced erosive potential as the acid dissolution constant is temperature dependant and cold drinks are absorbed more quickly.
CLOSE
SPORTS DRINKS AND DEHYDRATION
A lack of carbohydrates stored in the body and dehydration (a loss of body fluid e.g sweat and exhaling hot air rough your noise and mouth) are two factors that will limit prolonged exercise.
Dehydration
Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke.
The effect of fluid loss on the body is as follows:
| % body weight lost as sweat | Physiological effect (effect on the body) |
| 2% | Impaired performance – Lack of concentration |
| 4% | Muscle strength declines |
| 5% | Heat exhaustion |
| 7% | Hallucinations |
| 10% | Circulatory collapse and heat stroke |
What drinks to keep away from?
Diuretic drinks are drinks that pass straight through the kidneys without being absorbed by the body, such as: Tea, coffee, pop, drinks similar to red bull and alcoholic drinks such as Larger.
How to check you are hydrated
The easiest way to check is when you go to the toilet. If your urine is any darker than a light straw yellow then you are likely to be dehydrated, so check when you go to the toilet, when riding, that your urine is clear.
What is wrong with water?
Drinking plain water causes bloating, stops you feeling thirsty and thus further drinking. It stimulates urine output and therefore is inefficient at retaining water in the body. A poor choice where high fluid intake is required (riding motocross bikes). Water contains no carbohydrates or electrolytes.
Sports drinks – 3 types
There are three types of sports drinks all of which contain various levels of fluid, electrolytes and carbohydrate.
| TYPE | CONTENT |
| Isotonic | Fluid, electrolytes and 6 to 8% carbohydrate |
| Hypotonic | Fluids, electrolytes and a low level of carbohydrate |
| Hypertonic | High level of carbohydrate |
Which is most suitable?
Isotonic – quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes. Glucose is the body’s preferred form of energy therefore it may be appropriate to consume Isotonic drinks where there carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS go, Boots Isotonic, Lucozade Sport.
Hypotonic – quickly replaces fluid lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate – jockeys and gymnasts.
Hypertonic – used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Dental Care
Sports drinks commonly contain citric acid. All acids have an erosive potential but the method of drinking will influence whether or not those acids effect the teeth. Sports drinks should be consumed as quickly as possible, preferably with a straw and not to be held or swished around the mouth. Retaining drinks in the mouth will only increase the risk of erosion. Refrigerated drinks will have a reduced erosive potential as the acid dissolution constant is temperature dependant and cold drinks are absorbed more quickly.
CLOSE
‘EDMASTER Nutrition
As a motorcycle athlete, your body uses a lot of energy, vitamins, minerals and trace nutrients. Without specific levels of these nutrients your body is unable function at its maximum. As everybody is an individual, each person consumes different quantities of these macro and micronutrients and these need to be individually assessed. EDMASTER Nutrition uses food, vitamin and mineral testing followed by personal consultations with our Nutritionist to assess and respond to these personal requirements. This gives the athlete a bespoke nutritional plan.
Our Nutritionist Consultations include:
Food intolerance, Mineral and Vitamin Tests.
General food planning information.
Consultations and Bespoke Nutrition Plan.
Information on Hydration.
As a motorcycle athlete, your body uses a lot of energy, vitamins, minerals and trace nutrients. Without specific levels of these nutrients your body is unable function at its maximum. As everybody is an individual, each person consumes different quantities of these macro and micronutrients and these need to be individually assessed. EDMASTER Nutrition uses food, vitamin and mineral testing followed by personal consultations with our Nutritionist to assess and respond to these personal requirements. This gives the athlete a bespoke nutritional plan.
Our Nutritionist Consultations include:
Food intolerance, Mineral and Vitamin Tests.
General food planning information.
Consultations and Bespoke Nutrition Plan.
Information on Hydration.