Posts Tagged ‘Vitamins’
Nutritional health is very important. The nutrients that we take in are practically the reasons why we are healthy or why we are not. It could also be a grid to determine if we can eventually become sports superstars or not. Nutritional health may be the main reason why you are tall, strong and have the skills to be good in sports. This is also vital for having a strong mind and a healthy body because of the fact that these nutrients fuel almost all bodily functions.
In reality, many people fail to achieve a high level of nutritional health. Some reasons why they are not adequately nourished is because of their lack of information. Some people do not even know that what they are eating is bad for them. Some food also lack nutritional facts that they should have on their labels. And some just do not care at all.
People also have this misconception that what is tasty is good for your health. It is really hard to resist unhealthy food because of their availability on the market. Media also advertise more on unhealthy junk foods rather than healthy ones. Unhealthy food may be a reason for us to be fat. If you want to keep healthy, you must first get rid of unwanted fats and be fit as possible.
Some athletes also have low nutritional levels because of certain factors. One is poor understanding of sports nutrition principles. They think that eating many will make the healthy.
Nutritional requirements also differ among people depending on their training program and personal characteristics like age, sex and body type. Their failure to recognize these may also cause malnourishment as they may take too much or less of their nutrients required.
Some athletes also diet too much compromising their nutritional needs. Their lack of knowledge on nutritional facts also contributes to it. Their lack of time and opportunity to eat and the tendency to skip meals is also one reason. Overeating is also a factor of malnourishment because you might eat and take in a lot of fats and unwanted chemicals that may be unhealthy.
The sports nutritional health can be broken down into the foundation of what food is basically made of namely proteins, carbohydrates and fats. We should get optimum amounts of these types for more energy and more muscle gains. You can only lose more than one pound of fat per week if you exercise properly and eat the right food instead of starving yourself. Starving will only bring you malnourishment.
If you are losing fat quickly by starving yourself, over dieting and doing too much exercise, you may be at a risk of slowing down your metabolism and your body might start using the glucose found in your muscles as a source for energy. That is why losing weight bit by bit for a long period of time instead of losing weight quickly is much more preferable.
There are toxins found in our fatty tissues and when we loose fat, these toxins are released back into our body. Losing too much fat in a short period of time means that you are releasing more amounts of toxins into the body causing us to be sick.
On your diet, try to avoid eating food with too much saturated fat because they are bad fats and will make you gain more weight. What you should do is to ingest unsaturated fats of the good fat because it will help you lose weight.
By eating good oils like deep-water fish oil, flax seed oil and linseed oils, you are actually aiding yourself as it rids your body of fatty deposits helping you lose more fat. This weight loss program actually takes a lot of time so only take measurements every two months to give you a better look on how your are progressing on keeping fit and sexy and how much fat you are actually losing.
I discourage you on taking those commercial diets because they will only set you up for failure and disappointment. These diets make you lose fat so quickly that when you try to start eating again more than you did while on diet, you will gain weight very fast. You should look for a way to lose weight in a slow and realistic rate.
Here are some tips: First is to stay away from white sugar and all other natural sweetener. You should also stay away from simple sugars and take in slowly digested complex carbohydrates. Eat food high in fiber in order to detoxify. And lastly, exercise. The right combination of exercise and nutrients will give you a high level of sports nutritional health.
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Nutrilite vitamins and supplements offer an array of health benefits in several different areas including: Bone health, brain health, digestive health, emotional health, heart health, joint health, liver health, and vision health. They also include: Multivitamins, energy supplements, and antioxidants. They have specific products that benefit men, women, and children.
I get asked all the time about supplements and nutrition for the wildly popular P90X workout program. This is an intense workout routine, so nutritional supplementation can definitely benefit people on the P90X program; however, recommending one supplement is hard. First, the end goal of the person training has to be considered. Are you trying to lose weight, shred up your muscles, or just last the entire duration of the workout with fatiguing? An additional consideration is your current diet: how clean is your diet, what quantities are you consuming, how many meals and snacks are you consuming? Some essential vitamins and minerals might already be in your current diet. Consuming more than your body can metabolize is not going to benefit you.
people exercise daily inorder to keep their life healthy. People should take large quantity of energy forkeeping their muscles of the body in good shape. Sports nutrition is essential for both normal people and sportspersons, and should take balanced breakfast along with variety of high quality foods daily. Sports nutrition has a unique place in the performances of sportspersons in their games. Atheletes takes lots of sports nutritionsuch as protein along with fast digesting carbs prescribed by an expert. after heavy work out consumers need to replenish glycogen level of the body too fastwhich is available in most of the sports nutrition. sporty people are guided for making the habit of taking healthy food instead of going for packaged, processed and fast food, mostly are not part of sports nutrition given an expert. Sports nutrition showing the fact that many people are eating healthy food after consuming water in the body . So consumers need not to rely on water onlybut also on other sources. There are lots of water forms of sports nutrition which consumers can intake through varied sources such as sodas, juices, soy lattes, alcohol, and other fancy energy drinks . Sports person can avail energy from food and fluids shown in the sports nutrition diet menu. Consumers can categorized sports nutrition on the basis of three forms such as carbohydrate, fats, and proteins in daily diet. Sports nutrition has a large range of list through which lots of sporty persons can get benefits for their body. For this consumers should read and collect iformation from booklets, net, and under expert guidance for making the best usage of sports nutrition in their bodies. . It depends on the consumers what kind of diet they are having as mentioned in the sports nutrition. People always had the question of having sports nutrition for icnreasing their body level performance regularly. Carbohydrate is good source of sports nutrition as provided heavy amount of energy to several athletes. Sports nutrition aids in the contractions of muscles having the usage in every game player’s body required. There are many sources of sports nutrition such as glycogen aiding in providing large amount of energy in their bodies.
Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.
Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.
Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.
- Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.
- Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.
- Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.
- Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.
Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.
- Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.
- Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.
Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.
Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.
Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.
A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.
In the Fridge
Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.
Soup: A range of quick-fix ingredients
Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.
Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stove top.To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.
To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.
The subject of sports nutrition has become unquestionably important nowadays now that the whole concept of sports has become evolved and has been receiving immense media attention. Athletes and spectators alike are now comprehending the weight of the status that professional sportsmen now carries.
This realization has pushed lots of initiatives to produce the latest and most effective in sports nutrition and training, not excluding those for extreme sports. During the old days, athletes have relied steadily on the carefree formula of fastfood fare and energy drinks.
Now that competition is growing more and more intense each day, athletes are now acquiring the expertise of sports science experts to make sure that they can maximize their physical and mental potentials to its outmost limits.
To have a better understanding of the efficacy and significance of extreme sports nutrition, one can look at the training regimen in motorcycle sports, one of the most popular extreme sports around.
A motorcycle rider takes in a lot of punishment in his body. Because of this, a rider must consider his overall physical fitness as much as his technical skills in competitions. He needs to establish hydration and stamina in his physique in order to keep up with the rigors of the motorcycle events.
It is not really easy to survive, let alone win, in a 20-30 minute contest under the most brutal of conditions such as extreme heat. It Is one of the most difficult factors that should be overcome in any kind of sport.
If one would monitor the vital signs the athletes during these contests, one could easily see that their heart-rates are performing at the most maximum level.
Sports nutrition is a major concern for motorcycling, since this sport involves competing in adverse surroundings under very extreme temperatures. Thermoregulation and hydration naturally are vital concerns.
Riders are faced with almost no time to hydrate themselves because an typical motocycle event lasts about only 20-45 minutes. It is very important then that motorcycle riders monitor their consumption of fluids closely days before the competition, paying close attention to those days when practices are held up to the qualifying rounds during the weekend before the main event.
Days before the competition itself, riders must take fluid, especially water, consistently in order to achieve and maintain a steady hydration level prior to the main event.
Aside from water, sports drinks must come in handy and must be ready in stock all thoroughout the race weekend. Sports drinks with electrolytes like sodium and with carbohydrates are particularly recommended. Carbohydrates will aid greatly in putting off the occurence of a rider’s fatigue.
The amount of sodium present in the drinks is a very important element for the regimen. Sports drinks will high amounts of sodium can give back the sodium that will be lost with the rider’s sweat during the competition. Also, the sodium will enhance the thirst of the body in order to make the cyclist drink more water during the course of the competition.
Motorcycle riders involved in heavy competition to strive to consume 20-40 ounces of liquid every hour during his time at the racetrack and must continue drinking about 20 ounces per hour after the track session. To effectively monitor hydration levels of a rider, he can weigh himself on the scales every morning and do so again after every session.
Two percent of the total body weight, and not more than that, should be eliminated, and it muse be replaced with 150 percent of the water reduced on that day in order to achieve maximum performance for tommorow’s session.
The human body is composed of up to sixty percent with water. A slight decrease in fluids can already have an effect on an athlete’s performance, specifically on the force capability of the muscles.
When the stamina and hydration levels is very well taken-care off, one can pruduce a powerful motocross champion who can manipulate and maneuver his bike at very high levels at the most stessful of situations.
So its extremely important that people, especially athletes, should not overlook the importance of drinking water and other fluids. This is very vital when it comes to competitions. It can be the factor that can make or break a rider’s road to victory.
They say that great artists are made, not born. The same could also be said for athletes. Of course, genetics plays a large part in differentiating a mere athlete from a sports champion, but to be able to attain that legendary status in the Hall of Fame, an aspiring sportsman must go through the strictest of diets that will help shape and strengthen the physique.
By drinking sufficient amounts of water and consuming a balanced diet, the body can generate a lot of energy which will greatly help in boosting for top athletic performance.
What are the factors to be considered in designing a complete and healthy natural sports nutrition program?
Obviously, the most important thing in natural sports nutrition is water. The significance of water can never be discounted because the human body is composed of sixty percent of it, and every bodily function cannot work without water. The good old eight-cups-of-water-a-day recommendation is essential because the body must replace the water it eliminates, like sweat and urine.
Here are some helpful reminders to maintain proper hydration:
-Instead of slugging humongous amounts of water in infrequent sittings, drink small portions in frequent durations.
-Cold beverages aid the body in cooling down body temperature, therefore cutting down the amount of sweating.
-One should drink 2-3 cups of water for every pound that the body losses after exercising.
2. Sources of Fuel
A balanced diet is another must for natural sports nutrition. Athletes must acquire the perfect combination of calories that can be consumed from protein, carbohydrates and fats, which are great sources of energy.
Carbohydrates are the most important fuel source, which can be found in foods such as breads, pastas, rice, fruits, veggies and cereals. These foods can supply the body about seventy percent of the needed daily calories. Carbs provide the body the power and endurance it needs for short-duration activities that involve maximum level of intensity. This fuel comes from the energy given by sugar and starches that the body converts.
Here are strategies to maximize the potential of carbs:
-Start loading up on carbs at least several days before prior to the competition.
-Carbs should be consumed in greater amounts in the duration of activities that lasts more than one hour to fend off the onset of fatigue.
Another imperative factor in natural sports nutrition is proteins. Athletes should eat lots of dairy, eggs, meats, fish and chicken, along with nuts and beans. Protein supplies as much as fifteen percent of calories in the body. To determine the amount of protein needed by an athlete, the following factors should be considered: his fitness level, the type of exercise along with its duration and intensity, and his overall carb and calorie intake.
The last fuel source that is important for natural sports nutrition is fats. There are two kinds: saturated and unsaturated. Although it is a significant component in nutrition, the intake of fats should be strictly monitored. Too much consumption of fats may lead to major health problems such as cancer and heart disease.
The road to sports excellence is not easy. Along with fostering courage and determination, athletes have to follow the strict regimen brought on by natural sports nutrition. But all of these will be worth the trouble once victory is achieved.
A carefully designed sports nutrition program must be in place to be able to achieve desired results.These programs will work best if they are based on scientific research and feedback from various competitive and recreational athletes through the years. This fact should be confirmed first before fully engaging oneself in any type of program.
Adherence to what sports nutrition programs advise will significantly bring in positive results.
However, just the same, one should be attuned to his body and to the information that it conveys to further bring in positive outcomes. The suggestions in the programs must be in synchrony to what is actually and currently happening in the body.
Moreover, one must take careful note that any sports nutrition program does not intend to diagnose, cure, treat, or prevent any illnesses. There has to be a consultation with a physician first. This should be the case most especially if the program includes very strenuous physical activities or exercise routines.
Sports nutrition programs vary depending on the needs and targets of an individual. For a very active person intending to maintain general fitness, for example, there is a specific program for him.
Intake of a recovery drink after workouts containing carbohydrates and protein may be essential for those working out at least seven hours in a single week. Drinks such as Ultragen and Endurox R4 are recommended. The protein will help the muscles recover faster from workouts, enhance the immune system, and elicit a positive response in spite of stress during training.
Intake of multivitamins and antioxidants is likewise essential as such will fight the cellular damage that may take place as an effect of free radical activities induced by exercise.
Moreover, supplements such as Endurox Capsules not only help the body cope with stress during training, they also decrease body fat levels. This is just an example of a sports nutrition program for those who are geared at maintaining general fitness.
On the other hand, for a competitive athlete, there might be some differences in his own sports nutrition program which appears to be stricter.
Energy drinks or energy gels must contain carbohydrates which are known to sustain energy in spite of regular stressful and tiring trainings. Carbohydrates also replenish reduced muscle and liver glycogen and prevent dehydration.
Supplemental protein must be taken in as well as it promotes muscle recovery, enhances the immune system, and makes one stronger in spite of stress. Both carbohydrates and protein must be taken in during or in-between heavy workouts. Multivitamins and antioxidants are equally essential as well as high performance products.
HMB supplements are mostly recommended as they have been proven to significantly improve aerobic endurance, hasten recovery from stress, and reduce levels of fat in the body. Furthermore, fats in the body are further reduced if the supplements are coupled with Carnitine.
A lot of factors are common in both sports nutrition programs. However, the difference lies in the amount, timing, and regularity of intake of the above-mentioned factors. Thus, it is indeed very important to identify how strenuous the exercise or physical activity will be before starting with any program. Also, one must be completely aware of the current condition of the body.
These sports nutrition programs aim to bring out the best in all workouts and gear up the body for future activities, whether for competition purposes or for overall maintenance of fitness.
Whatever the case may be, it remains very important to choose the most appropriate program. Otherwise, positive results may not be expected and may even bring in the extreme opposite. Careful examination should be done early on.