March 2011 for web.indd - OVK
March 2011 for web.indd - OVK March 2011 for web.indd - OVK
en meer te leer. Hul prestasies in 2010, toe hulle met vyf ramme gaan skou het, sluit in: • Ramme 12 - 15 maande: ’n tweede, derde en vier de plek; • Ramme 18 - 24 maande: eerste plek; • Ramme 24 - 36 maande: eerste plek. • Die ram EL 08 - 94 is as senior en reserwe grootkampioen Ile de France-ram vir 2010 gekroon. • In die groepklasse was hulle tweede in die groep van drie ramme deur ’n teler geteel en ’n derde plek in die groep van drie nageslag van ’n ram. • In die interras-kompetisie het die stoetery ’n derde plek met ’n ram onder 15 maande behaal en ’n eerste plek met ’n ram 15 maande en ouer. • Die ram EL 08 - 94 is in die interras-kompetisie ge kroon as die opperste kampioen vir 2010. Die twee jong vroue glo onwrikbaar in hul persoonlike leu se: “As jou hart in jou boerdery is, jy hou van die ras waar mee jy boer en die Here jou boerdery bestuur, kan jy nie an ders as om van die boerdery ’n sukses te maak nie.” Bel ELZETTE of MARIA by 083 388 7534 of 051 943 7009 of e-pos by vanrooyen@ntelecom. co.za vir meer inligting. Inhoud • Contents 28 THE CORRECT FUEL WHEN EXERCISING Many individuals exercise at dif fer ent levels. Recommendations for com petitive sport are very spe cialised but individuals who are ‘exer cising’ rather than training regularly can get all the nutrients they need from following a balanced diet. As well as carbohydrate for energy and some protein for muscles, vita mins and minerals play an im portant role in helping your body to function properly. For example, a lack of cal cium and magnesium may lead to muscle cramps. A good iron status is important to prevent exercise-induced anaemia. A varied, wellbalanced diet that includes all the major food groups will normally ensure an adequate intake of vita mins and minerals. ENERGY Depending on the duration and intensity of the exercise you do, your body needs some extra energy. The amount of additional calories required will also vary greatly, de pending on your body size, age, gen der and ex ternal factors such as climate, ground or air resistance. For example, male Tour de France cyclists may need up to 7,000 calo ries a day. However, an average man weighing 70 kg would only need about 350 calories when jogging for 30 minutes or 400 calories for swimming (3 km/h) for 30 minutes.
WHICH NUTRIENTS ARE BEST FOR PRO VIDING ENERGY? Muscles use two main fuels – carbo hydrate and fat. Carbohy drates pro vide rapidly available energy and are therefore the most important energy source for short, intense exercise like sprinting. When exer cising at full capacity, the energy requirement is so great and needed so quickly, that only carbohydrates can pro duce energy fast enough. The body stores limited amounts of car bo hydrates – enough for ap proxi mately 20 to 30 minutes of moderate exercise. After this, if fat can’t be converted to energy during high intensity exercise, the body becomes fatigued. The body can use fat for supplying energy during longer periods of exer cise at a more moderate pace. For those people exercising to help lose weight, it’s best to exercise for longer periods at a moderate level to burn fat, ie walking or jogging for longer than 30 minutes. Whatever the intensity of the exer cise, some carbohydrates are always used, and it’s important to replenish stores before the next session. It’s best to top up carbo hydrates straight after exercising by eating bananas or drinking high-energy fruit juice, water mixes or sport drinks. 29 ‘CARBO-LOADING’ Athletes preparing for competition sometimes follow a ‘carbo-loading’ diet, which increases carbohydrate stores and their availability during an event. This can improve sports performance for these athletes and delay the onset of fatigue. Exercise time can be increased by 50 per cent following carbo-loading, which is extremely important for endu rance athletes. However, these extreme diets are only suitable for serious athletes and should only be used with advice from a qualified coach or sports nutritionist. FLUID INTAKE Fluid intake is extremely important for exercise to prevent dehydration and to compensate for the loss in minerals and carbohydrates. Fluids should be consumed before and during long periods of exercise, so choose a drink that you like and that satisfies your needs. Water is not the best choice. Salts will be lost during sweating and it’s im portant to replace these. The ad di tion of carbohydrate also pro vides fuel for the muscles, although too many carbo hydrates are not good either. Isotonic drinks can be used for refuel ling as they contain an ideal amount of carbohydrates. For rehy- Inhoud • Contents
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WHICH NUTRIENTS ARE BEST FOR PRO VIDING<br />
ENERGY?<br />
Muscles use two main fuels – carbo hydrate and fat.<br />
Carbohy drates pro vide rapidly available energy and<br />
are there<strong>for</strong>e the most important energy source <strong>for</strong><br />
short, intense exercise like sprinting. When exer cising<br />
at full capacity, the energy requirement is so great<br />
and needed so quickly, that only carbohydrates can<br />
pro duce energy fast enough. The body stores limited<br />
amounts of car bo hydrates – enough <strong>for</strong> ap proxi mately<br />
20 to 30 minutes of moderate exercise. After this, if<br />
fat can’t be converted to energy during high intensity<br />
exercise, the body becomes fatigued.<br />
The body can use fat <strong>for</strong> supplying energy during<br />
longer periods of exer cise at a more moderate pace.<br />
For those people exercising to help lose weight, it’s<br />
best to exercise <strong>for</strong> longer periods at a moderate level<br />
to burn fat, ie walking or jogging <strong>for</strong> longer than 30<br />
minutes.<br />
Whatever the intensity of the exer cise, some carbohydrates<br />
are always used, and it’s important to replenish<br />
stores be<strong>for</strong>e the next session. It’s best to top up carbo<br />
hydrates straight after exercising by eating bananas<br />
or drinking high-energy fruit juice, water mixes or sport<br />
drinks.<br />
29<br />
‘CARBO-LOADING’<br />
Athletes preparing <strong>for</strong> competition sometimes follow<br />
a ‘carbo-loading’ diet, which increases carbohydrate<br />
stores and their availability during an event. This<br />
can improve sports per<strong>for</strong>mance <strong>for</strong> these athletes<br />
and delay the onset of fatigue. Exercise time can be<br />
increased by 50 per cent following carbo-loading,<br />
which is extremely important <strong>for</strong> endu rance athletes.<br />
However, these extreme diets are only suitable <strong>for</strong><br />
serious athletes and should only be used with advice<br />
from a qualified coach or sports nutritionist.<br />
FLUID INTAKE<br />
Fluid intake is extremely important <strong>for</strong> exercise to<br />
prevent dehydration and to compensate <strong>for</strong> the loss<br />
in minerals and carbohydrates. Fluids should be<br />
consumed be<strong>for</strong>e and during long periods of exercise,<br />
so choose a drink that you like and that satisfies your<br />
needs.<br />
Water is not the best choice. Salts will be lost during<br />
sweating and it’s im portant to replace these. The<br />
ad di tion of carbohydrate also pro vides fuel <strong>for</strong> the<br />
muscles, although too many carbo hydrates are not<br />
good either.<br />
Isotonic drinks can be used <strong>for</strong> refuel ling as they<br />
contain an ideal amount of carbohydrates. For rehy-<br />
Inhoud • Contents
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