Sports Nutrition

The increased muscle tension from poor posture while skiing can be damaging to your back. Concentrate on maintaining good posture and lengthen your torso as you bend your knees. Keep your hip joints loose so you can comfortably rotate back and forth as you travel downhill. Remember to warm up properly before skiing, and include a full body stretch in your pre ski exercise routine.

Racket sports, such as tennis, can add force to the actions of bending and twisting and so precipitate a number of back ailments. Avoid hunching over from your waist or shoulders as you play. Lengthen your body upwards and think of your racket as an extension of your arm. Avoid twisting your torso when you reach for the ball. If necessary, take lessons to learn a proper technique.

Keeping limber is particularly important in tennis. Be sure to warm up slowly and sufficiently before playing, and include a full body stretch to avoid straining muscles. To meet the demands of tennis, be sure to keep your torso lengthened, knee and hip joints loose and your body as relaxed as possible. If you travel frequently by air, here is a helpful exercise for preventing a sore back.

You can do this exercise while waiting to board the aircraft and also periodically in flight. It is a sitting version of the pelvic tilt. First, inhale through your nose, slowly and smoothly. As you exhale slowly and smoothly, press the small of your back at waist level towards or against the back of your seat. Maintain this pressure as long as your exhalation lasts. Inhale through your nose and relax your back. Then repeat the second and third step several times. Relax and rest.

By : Paul Kramer

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

Sport nutrition is an essential part of your training strategy. It's a new system in which the athlete's performance is mainly, or at least greatly, influenced by his diet. Sport nutrition is a combination of things: you need to target certain types and amounts of food, and maximize the effect of your diet by timing your meals. Low GI (glycemic index) foods should be consumed before, and high GI foods during or after your exercise.

To perform well, muscles need energy (glycogen); by eating appropriately, and following the rules of sport nutrition, glycogen is available when it's needed the most, and the athlete sees his performance greatly improved. So, if you take sport nutrition seriously, you will not only perform far better, you will also remain in good health.

For many years, weight loss supplements have enjoyed a huge market. However, they do involve certain risks, and it's ill-advised to take them on your own! So do consult an expert for advice. There is no benefit in taking protein supplements, and vitamin supplements are only beneficial in vitamin deficient athletes.

Let an expert help you with your diet program, which should be adapted to your training and competition schedule. Eat fresh food as often as possible. Whatever your sport of choice is, balance your diet. However, be careful when you are not actively competing for any length of time, while you are on vacation or injured: adapt your diet to reflect lessened activity and avoid weight (fat) gain.

As losing weight is all about spending more energy than you consume by eating alone, more often than not a successful diet is accompanied by a fitness program. A fitness program will help you raise your metabolism, which is particularly beneficial once you get older. If you exercise regularly for a limited amount of time, your metabolism will remain higher throughout the day. You'll not only burn more fat and lose weight, but your muscles will grow stronger; you are far less likely to fall, and your brain will also benefit and remain more flexible!

An example. A thermogenic diet contains MCTs (medium-chain triglycerides, which are present e.g. in milk fat and coconut oil), and can be considered a valid weight loss regime. MCTs are more water-soluble than long-chain fatty acids. They reach the liver more quickly and are immediately available for conversion into energy instead of fat.

Another principle is really considering your diet as a change of diet. Simply change your eating habits, and take it slowly. If you lose no more than a pound a week (2 kg a month), it's far more likely to stay off!

Beware though: 1. fat is still an essential nutrient, and 2. just because a food is fat-free doesn't mean it's calorie-free.

Sport nutrition is new in the sense that, for the first time, an awful lot of research is being carried out at the moment, and papers published pertaining to the functional food market.

By: Myriam De Clercq

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

When it comes to sports, your body is your tool and you have to keep it in top shape to be able to perform like you need to. No matter if you are involved in a high energy sport like soccer or a milder sport like golf, your body takes its toll when you exert in for any type of sport out there. So, your diet is very important. Sports nutrition is one of the most important things an athlete can focus on. Not only should they train and practice, but if they don't eat properly many things can happen. Take a look at these three important reasons eating a good sports nutrition diet is vital for the success of an athlete. If you are beginning to train, you will need to know why your diet is so important.

Strength

When athletes perform, they have to be as strong as they can be in order to succeed. Not every type of athlete needs to have bulging muscles and a six pack. But, they do need to be strong and be able to perform well. To make yourself strong starts with what you eat. You need to feed your body things that will promote muscle growth and bone development. Eating protein and vegetables is the best way to make sure you are feeding your muscles and bones what they need to be strong.

Mood

Much of the success of an athlete depends on their mood. Their attitude has a lot to do with how they perform. If an athlete is the type of person that can eat anything they want and still look great, they might be tempted to pig out on pizza and chocolate every night. But, their mood will be different if they do eat junk food all of the time. They might be sluggish in their mind and their body will be affected too.

Stamina

Another reason that sports nutrition is so important is for stamina. An athlete without stamina won't get too far when competing. They need to be able to run as far as they have to and push as hard as they can. When you eat a great diet of healthy foods that provide your body with the fuel it needs to be at its best, you will see that your stamina will improve greatly.

As you can see, these are only three of the many reasons sports nutrition is so important for today's best athletes. When you take care of your body and feed it nutritious foods, it will be able to perform at its best for you and you in turn will be a champion. So, take a good look at a proper sports nutrition diet and start changing your eating habits today.

By: Dustin Cannon

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

There are many books and manuals out there by nutritionists that help to provide the correct diets for improving strength and endurance. When looking for a guide be sure to read this article first as it is aimed towards female athletes looking to improve performance.

The body system that a women has is totally different to that's of males. That is the main reason why that a woman who is interested in sports will have a completely different set of nutritional needs. And just like men, women are also more than capable of involving themselves in sports.

The sports nutrition for women is different, those that are involved in sports and have regular exercise will have some special nutritional needs. The basic principles however are the same for men and women when it comes to nutrition but there are small differences. Females who are involved in regular sporting activities will have more needs for certain nutrients.

This is mainly due to that fact that woman are more prone to dietary deficiencies. This is not to say that men are completely immune, this is just due to the fact that woman have ongoing cycles taking place inside their body. It is very important to keep the right level of nutrients up to prevent any disorders.

The main nutritional factors in sports nutrition for women would have to be iron and calcium. Another important issue for women is weight control and eating disorders. Calcium and iron are required nutrients to help the body perform at it's peak.

In saying that though there still has been no scientific reason for this, but the simple fact is that women are overly conscious about their weight. By having a normal weight in will help in giving you a healthy psychological system.

Calcium is a mineral that plays an essential role in growth. In sports, muscle and mind coordination is important. It also helps in muscle contraction and transmission of nerve impulses.

Another reason why it is useful is due to the fact that it will aid in the maintenance and development of strong bones. This play an important part in the nutritional intake that women require.

Having adequate amounts of calcium during your childhood and adolescence is important for developing an optimal peak in bone mass by your mid twenty's to your early thirty's. This will then help you reduce your risk of acquiring osteoporosis or the thinning of your bones.

Some women who are into sports are at risk of inadequate calcium intake, while some are at risk of early osteoporosis due to the absence of appropriate amount of calcium, or an irregularity of their menstrual cycle. So conclusively, women should have higher intakes of calcium.

There is a list of recommended dietary intakes of calcium for sports women according to their ages. For girls with ages twelve to fifteen, they must have at least one thousand milligrams of calcium per day. For teenagers with ages sixteen to eighteen, on the other hand, should have a normal calcium intake per day, which is eight hundred milligrams. For women who are having their menstrual periods, they should also take eight hundred milligrams of calcium a day.

Post menopausal women should have at least one thousand milligrams per day of calcium, while women who are pregnant and who are also breast feeding should have one thousand two hundred milligrams per day.

And, not to be the least, sportswomen who have an absent or an irregular menstrual cycle, they should have at least one thousand to one thousand five hundred milligrams in a day. It is detrimental for women to meet their required calcium intake for normal functioning.

What is used to help form hemoglobin is the mineral iron, this is very important in maintaining the oxygen in the blood as it is transported to the different parts of the body. It is also a very important nutrient in helping produce energy and immunity.

Athletes are more prone to iron deficiencies than anyone else in the world. Women are at a bigger risk because they continually lose blood as they undergo the cyclical process of menstruation. Plus, strenuous exercises contribute to the loss of iron through the destruction of red blood cells. Inadequate iron intake are associated with reduced athletic performance. Women will require the nutrient iron in big amounts.

Being able to keep the body's fat levels low is often the main aim of many female athletes. Having excess fats can have a negative effect on performance. However having less fat or none at all can compromise the energy levels of a female athlete. Low energy will affect overall sporting performance, that is why it is so important to keep the right amount of nutrients in the body. The right sports nutrition for women will aid performance in all exercise and sporting activities.

By: Holly Stevens

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

Athletes from all areas of sports want to get the right nutrition because this can give you the winning edge. When your body gets what it needs it can deliver the performance that you need. You can make the most of your sports talent by getting the most out of your sports nutrition. What sports nutrition you will require will depend on our age, size, physical condition and what sports you are involved with.

There are however basics to sports nutrition that everyone can follow.

Water is the most important factor in sports nutrition. Your body is around 60% water and requires water for almost every bodily function. Water cannot be stored or made by your body therefore it must constantly be replaced. While training it is especially important to keep water levels topped up and you should try to match the amount you drink with the amount you sweat.

Getting sports nutrition right means getting your fuel intake right. Good sports nutrition requires that all the food groups be consumed in the right quantities for you.

When it comes to sports nutrition carbohydrates are the most important fuel source. Fruit, vegetables, pasta, bread, cereals and rice all contain carbohydrates. The carbohydrates contain sugar and starches which you body converts to glucose, an available instant energy burst. The glucose can be stored in the liver and muscles as glycogen that will give you endurance and power for high-intensity, short bursts of activity.

Your performance level will drop when your body runs out of carbohydrate fuel and has to turn to protein and fat for energy. This is because your body has to work harder to get the fuel out of protein and fat.

Having a carbohydrate strategy as part of your sports nutrition can enable you to control the level of your performance as can ensuring that you have the correct vitamins and minerals built up in adequate level before competition.

Take advice from you doctor and coach as to when to boost your carbohydrate intake prior to competing as they are useful resources when it comes to finding out about sports nutrition.

General sports nutrition can be based on a well balance diet. The added incentive of achieving a good performance can sway you against the temptation of crisps, chocolate, alcohol and fried foods such as chips. Sports nutrition from an early age can start a health eating regime for the rest of your life, keeping you fit and healthy.

By: Lorna Mclaren

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

When sport became professionalized athletes began searching for ways to improve their performances. For sports the physical aspect was predominant and athletes sought their way for golden medals at regular doctors. Sport became an industry and the need for specialized physicians grew. This brought a new specialization in medicine; sports medicine. Here after further specialization progressed and sports nutrition became a specialization in sports medicine.

Sport and physical health in general became popular, to practice and also as a form of entertainment. A new and profitable industry was born where many people make there living as does the specialist in sports nutrition. The study of sports nutrition was popular among younger students. The idea of working with famous athletes, or better yet becoming a better athlete themselves was the driving force for and maybe still is the driving force for this study.

The curriculum of this study focuses on understanding how the body functions during exercise and sport. The goal is to maximize the athletic potential and minimizing health risks.

This study provides a scientific background, specific knowledge and skills to address concepts and controversies relating to sports nutrition, sports physiology and to explore the links between nutrition, physiology, performance and health outcomes through the life cycle.

The educational principles integrate nutrition and exercise physiology and application to exercising individuals. The topics that are commonly studied are specific nutrient needs, energy expenditure, hydration, fuel substrate metabolism, ergogenic aids and weight issues for exercising individuals and athletes.

The program also has topics like personal training programs specially designed for the individual client. The focus is on the clients' workout and how to enhance the physical program and to provide the best nutrition plan. The aim is to tailor the program to the specific needs of their body. The program should include proper nutrition, the necessary supplements and beneficial vitamins and minerals.

The curriculum has a lot to offer. Most institutes have similar courses on a college level that don't only educate on sport nutrition but much wider than that. The program consist of courses like basic sports science, sport psychology, human physiology, data analysis, functional anatomy, exercise physiology, nutritional physiology and biochemistry, human nutrition, research methods, biomechanics and much more.

The students of sports nutrition education learn the following:

-How nutrients are taken in and how foods are digested and metabolized to provide necessary energy to fuel muscular activity.
-Dietary patterns that maximize performance and prevent disease.
-Research advancements in ergogenic aids.
-Supplementation and the pros and cons of popular diet techniques.
-Sample eating plans showing how to fuel for specific workouts.
-How to distinguish among food, diet, and supplement options and understand which are best and why.
-How to overcome food and weight obsessions.
-How to lose undesired body fat while maintaining energy for exercise.
-Strategies to boost energy, reduce stress, control weight
, improve health and enhance workouts.

When you graduate from this study you will be able to get a job in the sports industry. The graduate can target various industries for employment. The following can be targeted: local or state government agencies, hospitals, rehabilitation clinics, institutes of sports, universities and colleges and also personal training. There a many options available to the graduate.

By: Bryan Wong

Labels: nutrition sports, sport nutrition, sports and nutrition, sports fitness nutrition, sports nutrition, sports nutrition diet, sports nutrition health, sports nutrition protein, sports nutrition supplements

Day by day the field of athletics is getting competitive and right nutrition plays a very important role for athletes to achieve their goals. A balanced diet according to ones need is essential for an athlete's body to make sufficient fuel for top performance. In this competitive state there is high pressure laid on athletes to win, this can be done by maintaining desirable body weight, staying physically fit, mentally alert and achieving an optimal nerve-muscle reflexes. Just expert coaching and physical conditioning are not enough, for a training program to succeed balanced sports nutrition should be the key.

No single food or supplement can help an athlete to perform; a right combination of nutrients is required by the body. Just like each team member performs differently in a game, each nutrient has a different role to play in the body.

1. Carbohydrates - form the basis of fuel as it supplies energy in the form of glucose. A diet should comprise 60-70% of carbohydrates which includes whole cereals, whole wheat and wheat products, pastas, breads, rice, fruits and vegetables. The intake of refined flour and sugars should be minimal. High endurance and power is required in high-intensity, short-duration activities which is achieved from carbohydrates (carbohydrates are converted into sugar and starches to provide energy and are also stored as glycogen in liver and muscle tissues). To stay energized and perform at your best use a carbohydrate strategy.

2. Proteins - should comprise 12-15% of the total caloric intake. They are required by the body to build new tissues and perform other functions. The exact amount of protein that an athlete requires depends on the type of exercise, intensity and duration, level of fitness, carbohydrate intake and total calories.

3. Fats - should comprise not more than 20-25% of the total calories. Emphasis should be laid on quality of fat rather than quantity. Include less of saturates and trans saturated fats and more of polyunsaturated and monounsaturated fats in the diet. Fat is used as an alternative source of energy to glucose. But including too much fat is associated with extra weight gain, heart diseases, cancer and more importantly not getting enough carbohydrates in the diet leading to poor performance.

4. Vitamins and minerals - a well balanced diet including all the food groups eliminates the need for taking any sport supplements of vitamins and minerals for athletes.

5. Water - lot of water is being eliminated from the body during an exercise. As our body cannot store or produce water, the losses should be replaced to avoid dehydration. Drink water even if the body does not show any signal for thirst. Sports drinks are generally used by athletes for longer events.

By Kevin Pederson

Labels: balanced diet, caloric, children needs, diet nutrition, food nutrition, food pyramid, healthy diet, nutrition, nutrition vitamins, protein diet, sports nutrition