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by Ana Reisdorf, MS, RD September 16, 2016 2 min read
Research out of Oregon State University (OSU) suggests that athletes wanting to achieve a healthy performance weight should eat a diet high in fiber and low in fat in order to maintain muscle and burn fat.
“Depending on the sport, athletes sometime want to either lose weight without losing lean tissue, or gain weight, mostly lean tissue,” said OSU researcher Melinda Manore in a News Medical article. “This is very difficult to do if you restrict caloric intake too dramatically or try to lose the weight too fast. Doing that also means they don’t have the energy to exercise, or they feel tired and put themselves at risk of injury.”
A diet low in fiber can lead to constipation, increased blood sugar and cholesterol and hemorrhoids. But getting the recommended daily intake of fiber will slow digestion, lower blood glucose and cholesterol, help you feel full and keep your digestive tract functioning properly. However, consuming too much dietary fiber can cause food pass to through the intestines too fast, making it difficult to absorb important nutrients. It can also cause bloating and gas if you dramatically increase your intake; drinking more water will ease these symptoms.
The recommended daily intake for dietary fiber is 25 grams. Here are some tips to help you reach that number:
To help you get your daily intake here are 9 vegetables and legumes that are high in dietary fiber:
Ana Reisdorf has 12 years of experience as a registered dietitian. She has a passion for creating health and nutrition content. She is the author of two books, the “Lupus Cookbook” and “The Anti-inflammatory Diet One-Pot Meals.” Find her at anareisdorf.com.
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Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
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