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Meal Planning and Nutrition! - Coggle Diagram
Meal Planning and Nutrition!
how much
3000-4000 calories today when active
2500 calories/day at school when not doing much
70% carbs-energy
15% protein-builds and repairs muscles
15% fats-helps you sleep and potentally energy
alternative diets
paleo
keto
"fat adapted"
roll of nutrition
keep you energy up
maintain your body
No Reds
(relative energy deficentchy)
low bone dencity
messed up hormones
messed up sleeep pattters
keep muscles up
reduce sickness
what to eat?
carbs
complex sugars
sustainable energy
fuel
simple sugars
quick energy/ glucose
easy for your body to make to energy
big energy high then big energy low
"sugar crash"
vitamins and minerals
you can use supplements on longer expeditions
enterally you will get the stuff you need from eating food
when eating lots of dehydrated stuff you may need vitamins
water and food
metobolic water?
water created when you metabolize food,
magicly appears in your body
sometimes when you are hungry you really need water
1 ml of water needed to metabolize 1 calorie of food
the more food you eat the more water you will need to drink
when to eat
fat
before bed,
not as good for trial
You need your body to be fat-adapted to gain good energy from fat
carbs
in the morning then though out the day
provides you lots of energy
quick energy
protein
some research shows that eatting fat durring the day woks better then loading up in the evening
your body can only absorbed so much fat in an hour,
at the end of the day, to build and repair muscles
food like trail mix and GORP are not good for during the day,
they are high in protein and fat
not carbs
salty carb energy are good for eatting durring trial.
make it taste better
add some flavor
danos
peper
hot sauce
add some texture
dont hydrate all your ish
put some dryed fruit in your oatmeal
fish in soup
add some salt and fat
butter
oil
left over juice from sardiene
cheeze and meat