Sports Nutrition

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

Athletes are always aiming to build their lean muscle mass to increase their athletic performance. One key to achieving your muscle gain goals is to have the proper calorie uptake for your workout routine. Most competitive athletes know that not all calories are created equal so eating the right calories is key to proper sports nutrition.

Carbohydrates For Sports Nutrition

Carbohydrates are the leading energy resource for building strength in muscles. Carbohydrates are stored as glycogen in the muscles to provide energy for short, explosive bursts of exercise. The harder and longer you workout, the more carbohydrates your muscles need. If your stored glycogens are exhausted then you will feel a drop in energy and find it very difficult to continue exercising. If you continue to work out without any energy stores then the body will start burning muscle instead of fat reducing your exercise effectiveness. You can see why eating enough of the proper foods for good carbohydrates is important when building lean muscle through strength training.

Sports Nutrition Protein

In order to build muscle your body needs protein because it is the foundational building block for muscle tissue. The amount you exercise and body weight will both play a factor in how much protein your body requires. You should consult a nutritionist or personal trainer to determine the proper protein uptake you need but a general rule is around half a gram of protein per pound of body mass for average athletes. If you are serious about strength training and workout 5 or more times a week you may want 0.6 to 0.8 grams of protein per pound of body weight.

Burning Fat

Even though your ultimate goal is to burn fat and build muscle you need to include some fat into your diet to keep your body healthy. This will help your body burn fat and keep muscle along with giving you some wiggle room in your diet. You should aim for 25% of your calories to come from unsaturated fat.

Sports Nutrition Hydration

Athletes require more than the standard eight glasses of water a day to replace the fluids lost during an intense workout. It is a good idea to consume about a liter of water during a workout and 2 cups of water before and after your workout. This will ensure your body does not become dehydrated during an exercise routine lessening the impact of your efforts.

Extending Energy with Sports Drinks

Protein bars and sports drinks (anything that ends in "ade") are good for a boost when you exercise more than an hour a day. If you workout twice a day or have an extended workout then sports drinks are a great supplement for energy and hydration. It is best to save the energy bar or some other protein rich food for after your workout routine. Another option is a protein shake designed as a meal replacement; although this may just be a snack if you are really pushing hard. It is important to recharge your body after exercising with protein, carbohydrates and hydration so that your body is fully fueled for the next intense session. This will help promote fat burning after your workout and complement building muscle mass in future workouts.

Sports Nutrition Supplements

There are many nutrition supplements touted as the best thing ever however trained athletes should know that most of these products are gimmicks. Since nutritional supplements including sports nutrition supplements are not regulated by the FDA there is a lot of room for stretching the truth. Seasoned strength trainers do utilize a few supplements including whey protein powders, creatine and fish oils.

Training With Creatine

Creatine is a supplement that helps muscles recover from a workout and is a good way to speed up muscle building when coupled with a solid diet and exercise regiment. Creatine occurs naturally in some meats but you can take about 5 grams for 5 days for an extra boost. It is a good idea to rotate creatine usage to maximize its affect in building muscle. Many athletes take it for 5 days then take 5 days off and start using again. Be aware that if you take creatine everyday eventually it will lose effectiveness.

By Mark Simon

Labels: athlete, athletes, diet supplements, energy drinks, nutrition diet, nutrition supplements, protein nutrition, sports nutrition, training sports

Nutrition and sports performance is a complex and essential relationship for serious sports men and women to understand and it can help them achieve success in their chosen sport. Sports nutrition also aids injury prevention and speeds up recovery times from an injury. The correct diet and fluid intake coupled with appropriate training is the difference between winning and losing. Fueling the body with the right nutrition can be key to success.

Good sports nutrition promotes brain function and muscle activity. Physical training and performance requires the right diet (quantity and quality) that will provide the athlete with energy. Each sport has its own individual requirements as does each individual sports man and woman. These requirements dictate the nutritional demands of training and competition. Sports nutrition applies scientific methods to the applications of the sport to provide a diet that meets the needs of both athlete and discipline.

Sports performance is fundamentally affected by dehydration. The importance of water and fluid replacement in sports nutrition is paramount to supporting the activity of tissue cells in the body. These cells carry nutrients and oxygen around the body, eliminating toxins and removing excess body heat. During physical exercise, body heat increases and water is lost through evaporation or sweating. In hot environments, sports activity can attribute to sweat losses of 4-5 pints an hour. Water loss is partly offset by metabolic water produced from proteins, carbohydrates and fat metabolizing in the body. However, sports nutrition dictates that hydrating the body properly requires fluid intake before, during and after activity.

A sports nutritionist will calculate fluid losses by measuring body weight before and after a session to determine how much fluid is required. Optimum levels should never be exceeded as overloading on fluids can lead to stomach discomfort and breathing difficulties during the activity. Modern sports nutrition recommends special carbohydrate-electrolyte drinks for intense activity that has a longer duration but water is typically recommended for low to moderate level activity.

A diet rich in carbohydrate and low in fat improves long-term and short-term sports performance. High-intensity exercise requires more carbohydrates to ensure the liver and muscle glycogen levels are high. High liver and muscle glycogen levels improve performance and glycogen present in the liver is a source of glucose for the brain (important for concentration, alertness and reaction time). A wide range of carbohydrates are required to ensure essential vitamins and minerals are present. Potatoes, bananas, pasta, bread, vegetables, cereals and porridge are a good source of carbs for sport.

Protein plays an important role in sports nutrition by building muscle and repairing it. Athletes should aim to eat a range of foods that will provide the necessary levels of protein. Foods such as lean meat, fish, eggs, beans and pulses, milk, yogurt, cheese and cereals will provide protein needs. High protein sports nutrition does not necessarily lead to greater muscle mass as excess protein in the body is metabolized or excreted. The extra amount of food required for sport is usually enough to provide the correct intake of protein without resorting to increased portions or protein supplements. High-protein diets can be expensive and will decrease the bank balance before increasing muscle mass. A good sports nutritionist can ensure there are adequate nutrients and calories for an athlete to support the requirements of their sport.

By Shaun Parker

Labels: electrolyte, endurance, maximuscle, nutrition, sports, supplements

Welcome to Sports Nutrition blog..

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