What We Need to Eat in Visual Studio .NET

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15.2 What We Need to Eat
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Remember, we are what we eat! Our bodies are constantly being rebuilt with the food we eat. High quality food (freshly produced, immediately frozen and with little or no processing) will make it easier to stay in optimum health. If you are feeling tired, one of
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the main reasons may be poor diet. Unfortunately, when we get busy, not eating properly (followed by not sleeping properly) is often one of the consequences. Ultimately, this will be detrimental to our performance. Timing is important. Do not eat heavy meals immediately before sleep or exercise, as energy is then needed for our digestive system instead of for hiking or repairing. After a heavy meal we often feel tired because our bodies are concentrating on digesting food. If you get up and walk around you soon wake up, as your body realises it needs to do something else. Food should be eaten little and often, so there is room in the stomach for the food to churn and a constant supply of fuel and nutrients to the body. Variety is the spice of life and food should be colourful (for example, a salad containing green, red and orange). Very heavily processed food may be white (white sugar as opposed to unre ned sugar) or unnatural in colour (bright orange or pink). This is true of all food groups. A diet based purely on bread will not be as healthy as one which takes its carbohydrates from a variety of sources.
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15.3 Diet Suggestions
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In order to stick to a good, healthy diet we need to enjoy what we eat! Suddenly changing your diet may lead to an unhappy sailor and unhappy sailors never tend to sail very well. When you attend a regatta far from home, the food may be very different from what you are used to. Perhaps try and go out early so you can get used to the food, or bring some of your own if possible. In some foreign countries it is best to drink bottled water (safer than tap water). Remember, ice is simply frozen water. Even if the water is perfectly safe to drink, the fact that it is different from what your body is used to may affect your performance.
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Saturday Registration and rest day 9:00 Porridge for breakfast with 500ml water. Rigged boat 12:00 Chicken salad sandwich with 500ml water. Measure and enter 15:00 Tuna jacket potato and salad with 500ml water. Read sailing instructions, view weather and tidal data 18:00 Pasta bake and vegetables with 500ml water followed by early night. Sunday First day of racing, very windy 8:30 Porridge for breakfast with orange juice 10:30 A couple of bananas before launching 11:00 Race 1 followed by 500ml carbohydrate drink (8 grams of carbohydrate per 100ml fluid) 12:00 Race 2 followed by 500ml carbohydrate drink (8 grams of carbohydrate per 100ml fluid) 13:00 Race 3 followed by 500ml carbohydrate drink (8 grams of carbohydrate per 100ml fluid) 15:00 Return ashore for light pasta meal with 500ml water 18:00 Chicken breast, new potatoes and lots of vegetables. 500ml water 20:00 Ham and salad sandwich with 500ml water Monday Second day of racing, medium winds 8:30 Toast and jam for breakfast with orange juice 10:30 An energy bar before launching and 500ml water 11:00 Race 4 followed by an energy bar and 500ml water 12:00 Race 5 followed by an energy bar and 500ml water 13:00 Race 6 followed by an energy bar and 500ml water 15:00 Return ashore for ham and salad sandwich, 500ml water 18:00 Chicken risotto and 500ml water Tuesday - Third day of racing, medium winds 8:30 Two bowls of wholegrain cereal with orange juice 10:30 A couple of apples 11:00 Race 7 followed by a 500ml carbohydrate drink (6.5 grams of carbohydrate per 100ml fluid) 12:00 Race 8 followed by a 500ml carbohydrate drink (6.5 grams of carbohydrate per 100ml fluid) 13:00 Race 9 followed by a 500ml carbohydrate drink (6.5 grams of carbohydrate per 100ml of fluid) 15:00 Return ashore for chicken and salad sandwich and 500ml water 18:00 Large jacket potato with tuna plus lots of salad and 500ml water. Wednesday fourth day of racing, light winds and hot 8:30 Porridge for breakfast with 500ml water 10:00 A tuna salad sandwich with 500 ml water 11:00 Race 10 followed by a carbohydrate drink (5 grams of carbohydrate per 100ml fluid) 12:00 Race 11 followed by a carbohydrate drink (5 grams of carbohydrate per 100ml fluid) 13:00 Race 12 followed by a carbohydrate drink (5 grams of carbohydrate per 100ml fluid) 15:00 Return ashore for tuna salad sandwich and 500ml water 18:00 Couscous with chicken salad and 500ml water Thursday fifth day of racing, strong winds 8:30 Porridge for breakfast with orange juice 11:00 Race 13 followed by 500ml carbohydrate drink (8 grams of carbohydrate per 100ml fluid) 12:00 Race 14 followed by 500ml carbohydrate drink (8 grams of carbohydrate per 100ml fluid) 14:00 Return ashore for large spaghetti Bolognaise and 500ml water 19:00 White fish with new potatoes plus lots of vegetables and 500ml water Friday sixth day of racing, medium winds 9:30 Porridge for breakfast with orange juice plus 500ml water 11:00 Race 15 followed by 500ml carbohydrate drink (5 grams of carbohydrate per 100ml fluid) 13:00 Tuna baguette with salad with 500ml water, then pack boat 17:00 Prize giving buffet then drive home. Example of a Food diary
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Sailors should always try to match the boat they sail to their natural size. This makes life a lot easier! I think what people eat and drink during a championship is a huge deal and still not fully valued enough in sailing. As sailors we race day in day out for a week for long hours, and it is hard to maintain the same level of concentration from day one to the last day of the championship. I think hydration is where most people go wrong, simply by not drinking enough of the right drinks during the day. I try and avoid alcohol and caffeine whilst competing, especially at a hot venue, and I often drink 5 7 litres of hydrating drink during the day. Once when I was sailing in Melbourne I weighed myself before and after sailing. I had lost 3 kilograms. The next day I felt really low on energy. Since then I have been much more careful about the amount I drink whilst on the water.
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