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Nutrition Aspects To Consider As A Fitness Enthusiast

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Why Its Important To Understand Alkaline Foods VS Acid Foods:

When a fitness enthusiast is looking for an optimal diet, it is important to consider the pH value of the body. Alkalinity and acidity levels in the body directly affect the performance of any athlete.

An alkaline diet consists mainly of foods that form alkaline residues in the body after digestion. It is based on the consumption of fresh fruits, vegetables, roots, nuts, and legumes while avoiding cereals, dairy products, meat, and excess salt. The key to reducing acid conditions is to maintain a diet in which the ratio of alkaline to acidic foods is 3:1. All foodstuffs can be classified according to the degree of alkalinity and acidity depending on the impact on the body after assimilation. This is why athletes may want to consider the acid-alkaline diet.

An acidic environment can limit sustainable sports performance, and maintaining a “balanced” pH level contributes to excellent results. But before we look at the mechanism, let’s look at what pH balance is.

What is the pH Balance?

pH indicates the potential for hydrogen and determines the acidity or alkalinity of the substance. pH is measured on a scale of 0 to 14, with acids ranging from 0 to 7 and bases from 7 to 14. Generally, any liquid that is not water is classified as slightly acidic. Even milk, which is very close to neutral, has a pH-balance of 6.6.

Acids are substances that can transfer hydrogen molecules to other substances as needed, while bases will accept hydrogen molecules from substances. This mechanism is important in relation to sports performance.

Pure water is the only substance that we truly have a “balanced” pH 7, being neither alkaline or acidic. Most of the water we take on a daily basis can range from slightly acidic to slightly alkaline, but remains close to the pH value of 7.

The human body consists mainly of water that maintains pH levels between 7.35 and 7.45. This imbalance is unacceptable for the body and it will use any self-protection mechanisms to maintain the balance, such as a burn during exercise stress. Acidity is a condition for a lower pH value than optimal and can be caused by any number of factors related to nutrition, exercise, and stress.

Which of these can be done as an athlete

Your body does an effective job of maintaining pH balance to ensure your own survival. However, the daily diet and daily routine determine whether your body has the necessary means to maintain homeostasis. 

Unfortunately, most of the food and drink consumed in western culture tends to be more acidic and lacks the balance necessary to maintain a healthy body. Most meat, dairy products, grains, and protein supplements are naturally acidic. This does not make them bad products, it is just their chemical composition. Add beverages such as coffee, tea, sports drinks, juices, or almost anything except for clean water, and almost everything that is consumed daily is at least a little acidic. Converting acidosis to a permanent state, the human body has difficulty maintaining homeostasis, and over time can lead to degenerative diseases of bones, kidneys and other areas.

How to prevent Acidosis?

A food base or alkaline substances rich in magnesium, calcium and potassium salts can prevent chronic acidosis. The basis of the thesis is usually found in fruits and vegetables. Common alkaline minerals such as calcium carbonate or magnesium hydroxide have pH values ranging from 9 to 11. With the increasing amount of processed food and increased protein intake, the body needs more fruit and vegetables than ever before. These minerals, which are inside, act as buffers to acidic substances and maintain the optimal condition of the body.

Fitness enthusiast who train vigorously and regularly consume far more calories than the general population. 

Higher calorie requirements mean more food for recovery and continued exercise, as well as higher requirements for the body’s ability to maintain homeostasis. Although most successful athletes will include large quantities of fruits and vegetables in their diet, the stress of exercise during exercise can outweigh what they can add to logistically.

Acidity and Alkaline Levels during Exercise.

Gym goers are particularly sensitive to acidosis during exercise because of the ion-hydrogen mechanism we mentioned earlier. Anaerobic training produces large amounts of lactic acid, or lactate, and hydrogen ions. Lactate alone is not responsible for the painful sensation of “burning”, but is actually a substance that provides the body with fuel to maintain prolonged heavy loads. However, an environment with an excess of hydrogen ions will become acidic and will cause most people to feel the “combustion” reaction. This is a self-protection mechanism, the way the body informs you that this level of effort can disturb your pH-balance and homeostasis, so it cannot be sustained.

Alkaline substances such as calcium, magnesium, and potassium contained in Extreme Endurance can act as a buffer against this acidic environment, delaying or preventing the body from stopping intensive exercise. Combined with extreme endurance, the body has all the tools it needs to maintain an optimal pH balance in a typical acidic diet and physically induced lactic acidosis. This means shorter recovery times, longer training times and better results.

A recent study conducted in 2016 at the University of Louisiana-Lafayette showed a 26% reduction in lactic acid, a 39% reduction in oxidative stress, and a six-fold decrease in the script’s blood content.

Creatine Kinase (CK), a marker associated with muscle damage.

You can maintain performance, ensure long-term health, and combat degenerative diseases by simply providing the body with the tools it needs to balance its pH. Eat fruits and vegetables and provide extra support in extreme endurance every day.

Things to Know about Nutrition as an Athlete

One thing about nutrition is that it usually requires discipline and sacrifice. Daily preparation of the basic foods needed to replenish the body after a long day of training. But this is where the supplements start to work. Additives can be a traditional alternative to a non-traditional diet.

Our metabolic rate also plays a role when are considering nutrition. Our metabolism is responsible for burning fat in our body. This can be increased by exercise or food. We can manipulate our metabolism through metabolism confusion, so that our metabolism can be increased to burn more fat while eating and exercising.

With an alkaline diet, it is important to find an additive that fits into the promotion of an alkaline environment in your body. Replacing foods containing fruit extracts, plant extracts, essential fatty acids, and high fiber content is ideal, but until recently has not existed in the sports nutrition industry.

By introducing an alkaline diet into your diet, most athletes will notice that their energy levels, stamina, endurance, and conditioning are improving. 

The Alkaline Acid Food Chart:

Source

Top alkaline foodstuffs of the highest grade

As shown in the alkaline acid food diagram, there are several groups of products that are always considered to be alkaline products with low acid content. These are all excellent options that can be included in the diet to maximize health benefits:

  • Fresh fruits and vegetables
  • vegetable proteins
  • Most nuts and seeds
  • Anti-inflammatory herbs and spices
  • Olive oil

Top acid-forming foodstuffs of the highest quality

On the other hand, these products should only be included in the diet in limited quantities. These are foods that increase the acid load in the diet and are generally not a good choice for a healthy diet in any case.

  • Dairy products
  • Processed meat
  • condensed grains
  • Processed foods and unhealthy foods
  • Caffeine and alcohol

To sum up

It is important that athletes take into consideration a few factors before choosing the best diet to suit their personal needs. In terms of what diet is best, it all depends on the particular sport. However, it’s important to understand the difference between alkaline and acidic foods. It is also important to consider the pH value of the body. Alkalinity and acidity levels in the body directly affect the performance of any athlete.

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