Fibre! Not just for Senior Citizens!! 2017-01-17 – Posted in: Blog
Science and competitive sports have proven the need for higher protein intake in order to recover. It has proven the need for an abundance of amino acids in the blood helps maintain and build lean muscle tissue.
For decades, fitness enthusiasts have counted and monitored their macronutrient intake: Carbohydrates, Fats and Protein.
Over the past couple years, through clinical research, evidence has mounted to support the importance of adding a proper blend of soluble and insoluble fiber to your daily diet is not only critical for health and aging, but also crucial for achieving optimal performance and muscular condition.
Adding high fibre foods to meals or a Fibre supplement can slow the digestion and absorption of sugars and carbohydrates, while reducing insulin spikes and allowing glucose to be metabolized more effectively. This is huge with large meals when someone is not actively recovering from a hard training session.
High fiber in your diet also reduces LDL (low density lipoprotein or bad cholesterol) and triglycerides, as it has a positive impact on the body’s mechanisms for regulating cholesterol production. Men and women who suffer with certain digestive issues will also find using a balanced blend of soluble and insoluble fiber greatly improves digestion.
So many times we read of athletes working themselves so hard they are nutrient depleted or have someone get blood work done and find they are nutrient deficient as they age. A lot of this has to do with over hydrating for athletic performance and lack of fibre. If there is not ample fibre present you will not have optimal micronutrient delivery into the blood stream. If you are over hydrating and not supplying ample fibre you will more than likely be flushing out vital minerals.
A good rule of thumb is to have 14 grams of fibre for every 1000 calories you are consuming.. or at least 5 grams per meal for a person in the 175-190lb range
If you are a competitive athlete or someone who exercises extremely hard an intake of 40-60 grams of fibre daily through foods or a fibre supplement would be optimal.