Optimum Sports Nutrition: Your Competitive Edge

Optimum Sports Nutrition: Your Competitive Edge However, you have to be a master of balance to be able to pull cycling off. All of these world-class athletes will happily and obligingly share their knowledge, and with absolute right because of their many years of training and competing against the world�s best.

There are many kinds of sports where endurance sports nutrition can help you maximize your performance. Endurance sports nutrition can help you a great deal in running. As mentioned above, running is the easy part, it is enduring the pain that is constantly present in your lower extremeties that you need to endure.

In triathlons, you have to take note of enduring three stages of sports. So endurance sports nutrition is definetely handy if you want to be able to move on to the next stage and not faint in one of the first stages.

The endurance in swimming is not like any other. Why? It is because, like told before, there are two kinds of pressure that you need to think about. There is, first, the pressure that you experience under the water, plus the atmospheric water. So whether you put your face under water or you turn your head out of the water to breathe in some air, the cramps and the pain caused by the pressure should be endured.

In rowing, it is all about upper body strength. Yes, it also involves coordination with your teammates and most of all mind and arm coordination, but if you are weak with your upper body, then rowing is not the thing for you. Your hands will probably suffer bruises from your firm grips on the oars, but you arms are the ones that should have high endurance. Endurance sports nutrition can definitely help you survive the boat ride.

Cycling, like mentioned, is not that much different from running. Your legs also experience the most pain, and you have to endure the pain that is constant on your lower extremities. But this time, there is also the balance to think of. And for those who have a hard time balancing, enduring cycling is very hard. So this is where endurance sports nutrition comes in.

Endurance sports nutrition can definitely make you a better athlete, if you cannot endure whatever it is that you are doing, how can you perform well? So if you are thinking that sports is all about performance, you are wrong for without endurance, you can never perform a certain sport well.
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All In One Sports Nutrition For Your Reading Pleasure

Answers to Sports Nutrition Questions

First W of Sport Nutrition: (What)

Sports nutrition can be defined as a proper diet or food system an athelete or player needed to overcome the stress and energy deficiency. This could be made up of primarily carbohydrate, protein and fluid intake that are used to improve athletic performance.

Sports Nutrition is not a new thing, from medieval times the soldiers were treated better than the normal personals, because of their hardwork they have been provided with extra food and extra allounces to remain healthy and energetic.

In modern days this scenario has developed and enahanced on scientifical and logical basis. It has been proved that an athelete or sport personal required more amount of energy and power to coup with the demands of their tough work, this thing can be maintained by a proper sprot nutrition plan.

Mainly a sport nutrition plan (or dietary plan) is consisting of three simple rules.
1. Maintain a healthy weight by having a proper food intake and exercise.
2. Fats should be as low as possible in the diet plan (especially saturated fats).
3. Increased amount of carbohydrates (Including complex carbohydrates).
These simple rules can be followed by any one either a sport personals or professional athlete or by a software engineer.

Second W of Sports Nutrition: (Why)

Normally athletes and sports personal can face several problems, mainly caused by deficiency of proper nutrition, problems like lack of stamina, dehydration, mental and physical stress, early tiredness, laziness, low and high blood pressure and no muscles growth or sometimes loss of muscles mass. In such cases risk of injuries and illness rises up to 80 %.

Sports Nutrition can improve physical activities, increased stamina, high performance level and quick recovery from exercise tiredness or competition trainings. Sport Nutrition is basically consuming proper food adequate fluid before and after exercise.

Sport Nutrition supplements are also a good source of having all that body requires including carbohydrates, proteins, fats (limited amount) and glucose and sugar level in the body. Before taking any sports nutrition one must see few things in that. A good sport supplement is always a balanced thing to have i.e. a beautiful combination of proteins, carbohydrates, fats and vitamins if any supplement is short of anything mentioned above it might not help the way a sports supplement should be.

Details of Sports Nutrition:
Energy requirements vary from person to person, as lined out by a research a normal person requires between 2,200 to 2,900 Kcal in a day, however it rises in the case of athletes and sports personals which is 5,000 Kcal per day.
During exercise body first utilizes the carbohydrates, using blood glucose during the first minutes of exercise. Then stored carbohydrates form (glycogen) becomes depleted to some extent. A diet consisted of 55-60% of carbohydrate is sufficient for most athletes since daily recommendation is 6-10 gm/Kg of body weight, depending upon factors like type of sports, energy expended, sex and environmental conditions.
A process carbohydrate loading is used in cases of athletes performing exhausting events, this process first deplete glycogen stores and then restores them with a 70% carbohydrate intake.
Proteins and fats are also required to maintain a healthy diet for athletes and it requires special attention as far as protein factor is concerned but at the same time balance diet normally completes the requirement of protein usually.
The most neglected aspect of nutrition program is fluid intake. Muscles activity produces heat which body gets rid of through sweat. It is very important to have water continuously to prevent dehydration since performance becomes impaired due to dehydration.

Last But Not Least:

By following these simple guidelines fluid losses can be prevented and also helpful to maintain carbohydrates level.
1. Drink small amount of plain water (6-12 oz) every 15-20 minutes during workouts particularly if it is hot or humid or during longer period of exercises.

2. For longer period of exercises or in workouts in high humidity, a sport drink like Gatorade or PowerAde, which contains 6% carbohydrate can maintain blood glucose levels, preserve glycogen stores and improve performance. Undiluted juices should be avoided since they contain more than 8% carbohydrates and may cause intestinal upset.

Sports Nutrition

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