Lily Saunders
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In order to kiteboard, it is important to follow a diet that will help to keep you fit and healthy. The sport involves performing powerful repeated movements that can be extremely physically demanding. This can help to keep you in shape and give you the body that you have always wanted. The downside is that muscles get tired and a kiteboarder’s body can start to suffer from the effects of fatigue. Carbs are fuel for the muscles during high intensity exercise. If you are on the water for longer than two hours then you will need to refuel in order to ensure that you remain at your performing best. (comment from KB4girls: you should not train for more than 1.5 hours at the time to prevent injury) You can do this with a simple sandwich. If you do not have time to eat anything during your session then you could drink something containing carbs instead. Your muscles contain a natural store of glycogen but need more carbohydrates in order to top it up if you are kiteboarding for an extended period of time.
Foods and Drinks to Speed Up your Recovery
A report by the University of Illinois states that you should consume snacks and meals that contain fat, protein and carbs with the highest percentage being carbs within an hour of exercise. The report advises that if you aren’t hungry during this period then you could drink juice that is high in carbs.
Remaining Hydrated During and After Kiteboarding
It is important to remain hydrated whilst you are kiteboarding. Ensure that you have drunk plenty of water and avoid caffeine and alcohol, as they can lead to dehydration. The University of Illinois advises that it is essential to drink plenty immediately after taking part in a vigorous activity, as you commonly lose between one and three pounds of sweat every hour during exercise. If muscle cells are not hydrated properly, protein synthesis will slow down, which will reduce the growth and recovery of muscle tissue. However a report published in the New England Journal of Medicine warns against the dangers of over-hydration. It mentions that people with light frames are more at risk of this, which applies to women, as they are generally of a slighter build than men. You should drink plenty of water but be careful not to overdo it.
Omega-3 Fatty Acids
Kiteboarding requires high levels of concentration. In order to make sure that you are functioning to the optimum level in this area, you should ensure that you consume plenty of omega-3 fatty acids, which can be found in mackerel, herring, salmon, trout, squid oil and flaxseed oil. According to a study published in Neurology, these fatty acids increase thinking ability and boost concentration, which will enable you to rise to the mental challenges that are presented by the sport. Eat the correct foodstuffs immediately before and after kiteboarding, remain hydrated and follow the right diet and exercise routine whilst training and you will be guaranteed to have the best possible chance of achieving your desired results in competitions. You will also reduce the risk of injury and fatigue and make sure that you gain the optimum level of enjoyment from participating in this challenging, exciting and highly rewarding activity.
http://www.kb4girls.org/chapters/entry/ ... for-girls-
