Week 10 Blog
My three-day food intake record：
Saturday: noodles, green onions, 3 g sugar, 2 g soy source, two apples, 400 ml milk, a small cup of coffee, a can of coke 140 calories
Sunday: rice, breakfast cereal, tomato, 3g sugar, green onions, three eggs, about 500 ml milk, a small cup of coffee, one apple
Monday: rice, 0.3 lb. chicken (80 calories), mushroom (about 4 oz) (10 calories), ginger, 2 g soy source, 400 ml milk, 0.5 lb. asparagus, two apples
My percentages of macro-nutrients：
About 60% of my daily calories come from crabs
About 20% of my daily calories come from fat
About 20% of my daily calories come protein
What you ate around workouts?
Before exercises, I consumed one cup of water (100 ml). Based on our textbook, we lose more liters of water while doing exercises. Excess fluid intake helps to improve work performance because fluid intake can help us to “sweat more and work with a lower rectal temperature and heart rate.” In addition, I ate one cough drop each time before exercising. Based on our textbook, we should consume food that contains protein and carbohydrates. The author also our textbook also suggests that people can try to consume some carbohydrate-electrolyte sports drinks before a workout. According to the author, there are several advantages of sports drinks. First, sports drinks can ensure people get enough fluid intake before exercise. Second, sports drinks can help people to maintain blood glucose levels during exercises. Third, sports drinks contain electrolytes which can help people reduce fluid loss. Thus, in the future, I plan to drink some sports drinks before doing high-intensity exercises. I did not eat food after workouts. Based on our lecture and textbook, people should consume more water and some high-glycemic foods after exercise. Thus, in the future, I plan to eat some sweets and drink more water after doing exercises. My goal is to have a 4:1 carbohydrate-to-protein ratio after exercises, so my muscle can recover more quickly.
How your energy levels felt and any other insights?
I felt low in energy recently. I feel tired, fatigued, and less motivated during weekdays. I used to think these feelings were mainly caused by academic stress since I normally feel fatigued and stressed out during exam season. However, now I realize that a poor diet can also lead to a low energy level. Thus, in the future, I plan to eat more types of nutrients and ensure I consume enough carbohydrates in the future.
Did you exercise? if so, how did you feel?
I have tried to maintain regular aerobic and strength exercises since February this year. However, I felt my energy level was low during and after my exercises. One reason that may explain this feeling is that I did not consume enough amounts of foods that contain carbohydrates and proteins before doing exercises. Since carbohydrates produce glucose, which provides energy to my body, I plan to eat more foods that contain carbs in the future before doing exercises. For example, I may consider drinking some sports drinks that contain enough amount carbohydrates before a workout. Also, I will eat more foods that contain protein before a workout in the future. It is because proteins can help me to improve muscle performance during exercises. Moreover, I felt thirsty after exercise. I drank only two cups of water (about 200ml water) before exercises and no water during and after exercises. Based on the textbook, to maintain proper hydration, I should drink at least 500ml water before workouts and 250ml water during the exercise. The author of the textbook also mentions that if you do not sweat a lot, then you do not need to drink too much water. I am currently doing moderate exercises, so I plan to drink at least 250ml water before exercises in the future.
