How to game and stay healthy. What’s the top brain foods for optimum power, stamina and mental agility? How to burn Calories whilst you game, foods to improve/maintain your vision whilst spending a long time on a screen.

Want to Game and burn kcals???

The basics of nutrition are that we need energy to grow, move and pretty much live in general. Food gives this energy to us which is measured in kilo calories (kcal) and the three things you need to know are: A calorie deficit (less intake of calories than is burned) means fat and muscle loss; calorie surplus (more calories going in than being burned) means fat and muscle growth and finally, maintenance, burning more or less the same as what goes in.

What are our basic needs?

Looking to have a long life of gaming? You gotta stay healthy or you’ll be stuck with a perma’ game over. So you’ll need the basics, these include water, protein, fats, vitamins, and minerals so it’s time to cut out those Doritos.

The role of different nutrients

Carbs

Sugar is like your shield, it will be the first thing to deplete but if there is no shield (sugar) to be used then fat will be next to be burned, this would be like your health bar.

Carbs(Carbohydrates) which are either singular or chains of sugar, are the primary fuel source for the body. Proteins can be turned into sugar through gluconeogenesis (don’t worry I couldn’t read that word either) if this is necessary. Excess sugar will be stored either as glycogen (a compact form of sugar) or as fat, like extra lives but not as good for you.

Fats

Moving on to your health bar.. I mean fats. Fat is also used as a form of storage within the body, much like the classic game “Snake” the more you eat, the more you store; the bigger you get and you’ll start finding it harder to move. Fat is also a secondary source of energy, used in the absence of carbs or during high intensity activities.

Protein

 

Protein is the building block of hair skin, nails, organs, and muscle. It is used in their creation and repair. They are used to make enzymes (they help reactions take place within the body). They are also used in the creation of hormones and antibodies. Through gluconeogenesis, proteins can be used as energy as well.

Vitamins & Minerals

Vitamins are organic compounds that can be broken down by heat, air, or acid. Minerals are inorganic compounds that keep the same structure throughout all chemical processes. They are used in a multitude of metabolic processes. They are like the builders on a construction site.

Ketosis

What is ketosis?
Ketosis is a state of elevated ketones in the blood as a byproduct of burning higher than usual amounts of fat. This only occurs in the absence of sugar.

How does ketosis relate to sustainable energy?
Although sugar is the primary fuel source for the body, fat is its preferred fuel. Carbs in the diet raise blood sugar levels causing the release of insulin which shuttles excess sugar into either muscle or fat cells. Over time, insulin can over-stimulate its receptors making them less sensitive (insulin resistance) which means more insulin is needed for the receptors to activate. This causes elevated blood sugar levels as the sugar is available to the cells but cannot enter them causing energy crashes and fatigue, especially after eating.

Keto-friendly foods

Nuts, seeds, oils, fatty meats, pork rinds, certain cheeses, avocado, tomatoes, pepperoni/salami, eggs

Am I in ketosis?

There are certain symptoms that can be caused by ketosis which you can look out for. These include fruity or foul breath, short-term fatigue, constipation or diarrhoea, weight  loss, increased  focus, and decreased appetite (especially between meals).
For those of you willing to fork out some money, ketostix are a reliable way to measure ketones in the urine but the most accurate are the blood testing kits.

How to have healthy joints

Joints get their energy through movement as there aren’t any blood vessels that go to joints because they would get crushed. By opening a joint you create a negative pressure within it that sucks nutrients in.
Good/Bad posture

A normal spine has three curves when viewed from the side and is straight when viewed from the front. The head should be level with the shoulders and base of the spine.

Levels of degeneration

How to correct forward head posture

Of course, chiropractic care is the best solution for any abnormal postures, but you can do some things right now that can help to reverse these (abnormal postures). The first and most obvious solution is to maintain a good posture throughout the day, especially when staying in the same position for extended periods of time. When spending long periods without moving, you should take breaks every 15-30mins to stretch out and move all of your joints. You can also do exercises to strengthen and stretch the muscles on either side of spinal abnormalities. This would mean strengthening the muscle on the back of the neck whilst stretching the ones on the front for forward head posture.

Chiropractic care

You may think of chiropractors as joint specialist, and you would be right but they can also be seen as nerve doctors. You have a spinal cord that runs from the top to the bottom of your spine from which nerve ending protrude to the extremities. Any abnormal postures can impinge on nerves causing decreased signalling to whatever body parts they supply. This can cause a whole host of issues if left untreated so if you suspect you may have an abnormal spinal curvature, have an x-ray of MRI done of the suspect area and take it to a specialist.

What is a calorie?

What people refer to as a calorie is actually a kilocalorie (1000 calories). A kilocalorie is the amount of energy it takes to raise a kilo of water by 1 degree C. This measurement is taken using a bomb calorimeter.

How many calories do we need?

The average person needs around 2000cal. 1200 calories is the minimum amount that may be taken without adverse side effects. The amount of calories you need can be approximated by using your fat-free mass. This is used as fat doesn’t require energy to maintain whereas muscle and other tissues do.

 

Kilocalorie content of nutrients (per gram)

Fat: 9
Protein: 4
Carbs: 4
Alcohol: 7

 

Example

Egg sandwich

Cal: 226
Fat: 8.57
carbs: 26.18
Protein: 10.03