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Tokyo 2020 : Mallory Weggemann

by | Aug 2, 2021 | Blog

Contender: Mallory Weggemann
Event: Paralympic Swimming
Country: USA

In order to stay competitive in the run up to the big games, Mallory Weggemann increases her food intake in line with the intensity of her training. Mallory cuts out alcohol completely, enabling the Olympic swimmer to better her sleep pattern, recover fully from a training session, and aid in rehydration.

The athlete also ensures her diet is balanced equally when heightened training commences. This means a measured quantity of carbohydrates, fats, and vegetables. Mallory’s prime example of a balanced meal incorporating all the right components is oatmeal for breakfast, however “I dress it up with almond butter, a scoop of vanilla protein, chia seeds, slivered almonds and berries” she says.

Focussing on carbohydrates, Healthality took a look at blood sugar. This is quite literally the concentration of glucose present in your blood. Glucose is the fuel your cells use for energy – glucose that is not being used is converted in to fat as fuel store for another time. Having a high level of glucose for prolonged periods of time can lead to developing diabetes – an illness where by insulin – the hormone needed to utilise the glucose – is either not as effective as it was or is in short supply.

⬆️ High blood sugar is known as Hyperglycaemia, and this can damage the vessels that supply blood to vital organs due to increased pressure. This causes a whole range of problems, including the risk of heart disease.

⬇️ Low blood sugar is known as Hypoglycaemia. Symptoms include dizziness, light-headedness, and trembling of the body.

🍱 In order to keep blood sugar levels at a healthy state, it’s best to have a balanced meal around 3 times per day. As a rule of thumb your meal should consist of:

🍞 25% carbohydrates
🍳 25% protein/fats
🥕 50% vegetables

💡 TOP TIP: Different types of carbohydrates effect your blood glucose at different rates – for example honey placed under your tongue leads to quick absorption of the sugars and subsequent increase in your blood glucose – particularly helpful if you’re looking for a quick energy boost during a long exercise session.

You can find out how certain foods affect you by measuring your blood glucose using either a finger-prick blood glucose monitor or a continuous glucose monitor!

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