WORLD ATHLETICS DAY

World Athletics Day was launched by International Amateur Athletic Federation (IAAF). Aim was to more encourage involvement in athletics and competition between youngsters.
Mostly competitions like - running for long kilometers on track/ field/ road, etc.
Currently, with increased rates of obesity, CVD and other heath issues in  young generation it has become important to focus and bring awareness to people about fitness. Thus, the World Athletics Day is celebrated to make people aware of the various health issues and to ensure physical fitness.

1) The Importance of Hydration

Drinking 4-5 liters water each day is
-To regulate body temperature,
- To keep joints lubricated,
- To prevent infections,
- To deliver nutrients to cells,
- To keep organs functioning properly.

Replace lost Electrolytes
Electrolytes is network to communicate nerve signals in your body. Thus it is necessary to refill them.
You can replenish electrolytes by Consuming 1 litre - Fresh fruit juices, Lime Juice, Coconut water.
1 litre Infused water with chia seeds or sabja seeds// Cucumber + mint slush// 2 slice finely chopped Apple + 2 pinches of cinnamon powder.
When system is well-hydrated it helps to improves sleep quality, controls temper, helps to calm and frame our mind in better way.

2) Importance of Nutrition

A- Load up on Carbs- 

• Carbs are basic fuel that provide energy. Gycogen gets stored in muscle, when you do exercise workout body converts glycogen into energy.

• To store adequate carbohydrate you need to Consume minimum 70% from CHO as Recommended by Dietary Allowance, So that whenever it is needed body gives an instant energy. Sources of carbs - Cereals, Fruits and vegetables. 

Note
1) On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
2) Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.

B- Get enough Proteins
Proteins are necessary to rebuild tissues, muscle tare.
As per RDA 1.2 - 1.4 gm/ kg body weight of protein should be consume.

Some research studies depict that whey protein is easily absorp by GIT and that helps to heal tissues quickly after an event. Casein another protein is digested more slowly that helps long-term recovery of muscle after an event.

Note
Excess protein intake puts load on kidneys as it needs to flush out toxins. Thus, Instead of protein supplements, you should consume good-quality of protein, such as Eggs, Country Chicken, Poultry, Nuts and Seeds, Milk and milk products.

C- World of Fats
Fats needs to be consume 20-25% as per RDA. Athletes mostly to consume unsaturated fat from foods such as Nuts, Avocados , Olives , Vegetable oils, Ghee, Cheese and fatty fish like salmon and tuna.

D- Micronutrients play key role

• To synthesis hemoglobin. Iron plays an important role for production of Hemoglobin. Along with IRON Vitamin A and Vitamin C is necessary as it helps for better Absorption. 
• To maintenance of bone health - As everyone knows - Calcium is required to build up strong bones but for better results, it is necessary to keep up Vitamin D levels as well as it goes hand in hand. 
• To adequate immune function. Phytonutrient is necessary to build up immune system. Most of fruits and vegetables have various Vitamins and minerals that helps to build immune and prepare our body to fight against infection and viruses. 

3) Importance of Breathing Exercises

1) Oxycise
2) Diaphragmatic breathing

1) Oxycise:
OXYCISE is a breathing exercise that helps you get rid of the oxidative stress caused by free radicals released in the body by increasing cell oxygenation throughout the body. In addition, it improves metabolism, improves energy levels and thereby aids in weight loss.
For this you you will inhale in oxygen through your nose (6sec)
Hold breath for (4sec)
And exhale out carbon dioxide through your mouth (6sec).


2) Diaphragmatic breathing
These helps to relax our body and mind. It also helps to regulate the heart rate and relaxes us. It also helps to calm ourselves and more focused.

How to do it:
Sit straight on a chair or sit on the floor with knees folded behind (Vajrasana). Keep your eyes closed and focus on breath. Place your 1 hand on your belly and the another hand on your chest. Take deep breath from your nose and let the abdomen rise up. Focus on the bottom hand rising and falling with tune of breathing and exhaling.
Keep doing for 5-15 minutes.

Advantage
Relaxes and restores the body
Boosts the immune system
Improves circulation
Calms the nervous system
Increases breath capacity

Inputs by Nutritionist Shraddha Sorte