Todays article is about Sports Nutrition Formulators
Sports Nutrition For All
Sufficient water intake is needed by the body throughout the day, especially after a good workout. It makes sense, being that 70% of our body is comprised of water. Individual organs raise that estimate even higher, such as the brain which is approximately 80% water. If you are concerned about adding water weight, remember: water weight does not come from drinking water! Instead, omit soda, alcohol and other high calorie beverages from your diet.
Here?s a list of some great foods. Just adding a few of these to your shopping list is a hobby in itself!
Vegetables ? Asparagus ? Avocado ? Broccoli ? Brussels sprouts ? Cabbage ? Cauliflower ? Celery ? Collard greens ? Cucumber ? Eggplant ? Garlic ? Green beans ? Green peas ? Mushrooms ? Olives ? Onions ? Parsley ? Romaine lettuce ? Spinach ? Squash, summer ? Squash, winter ? Swiss chard ? Tomato, fresh ? Turnip Greens ? Beets ? Carrots ? Potatoes ? Yam Seafood ? Cod ? Halibut ? Salmon ? Scallops ? Shrimp ? Snapper ? Tuna Fruits ? Apple ? Apricot ? Banana ? Blueberries ? Cantaloupe ? Cranberries ? Fig ? Grapefruit ? Grapes ? Kiwifruit ? Lemon and Limes ? Orange ? Papaya ? Pear ? Pineapple ? Plum ? Prune ? Raisins ? Raspberries ? Strawberries ? Watermelon Low Fat Dairy ? Cheese, low-fat ? Cheese, soy ? Egg Whites ? Milk, soy ? Yogurt, low-fat Beans & Legumes ? Black beans ? Dried peas ? Garbanzo beans ? Kidney beans ? Lentils ? Lima beans ? Miso ? Navy beans ? Pinto beans ? Soybeans ? Tempeh ? Tofu Nuts & Seeds ? Almonds ? Cashews ? Flaxseeds ? Olive oil ? Peanuts ? Pumpkin seeds ? Sesame seeds ? Sunflower seeds ? Walnuts Grains ? Barley ? Buckwheat ? Corn, yellow ? Millet ? Oats ? Quinoa ? Rice, brown ? Rye ? Spelt ? Wheat Herbs & Spices ? Basil ? Black pepper ? Cayenne pepper ? Chili Pepper, dried ? Cinnamon ? Cloves ? Coriander seeds ? Dill weed ? Ginger ? Mustard seeds ? Oregano ? Peppermint leaves ? Rosemary ? Sage ? Thyme ? Turmeric Poultry & Meat ? Beef, lean organic ? Chicken Breast ? Turkey Breast Sweeteners ? Blackstrap molasses ? Cane juice ? Honey ? Maple syrup Other ? Green tea ? Soy sauce
Diet Theories
Low Carbohydrate Diet: In the past decade, there has been a surge in low carb popularity. People on this diet avoid all foods containing carbohydrates, such as breads, pasta, potatoes, etc. Though it is helpful to keep carbs down, the amount should never fall below 70-80 grams per day. The human body needs the energy that carbohydrates provide in order to perform daily activities. The brain also requires a sufficient amount in order to function properly. For a person who exercises, they should consume even more grams of carbohydrates each day. Another concern is that people on this diet are told they can eat whatever else they choose. To make up for the lack of carb-rich foods, they might overcompensate by eating a 16oz steak. The levels of saturated fat and cholesterol are more dangerous in red meat than in whole wheat bread.
Vegetarian/Vegan Diet: Albert Einstein once said ?Besides agreeing with the aims of vegetarianism for aesthetic and moral reasons, it is my view that a vegetarian manner of living by its purely physical effect on the human temperament would most beneficially influence the lot of mankind." Higher levels of animal protein can result in mood swings, but studies show that protein found in vegetables (such as soy) has a less severe effect. Too much soy can be binding and disrupt the digestive track at work. Consuming soy in moderation is best. Eating products such as soy nuts, which are smaller in portion, are easier for stomach acids to break down. The benefits of increased fruit/vegetable intake can aid in weight loss, vitamin optimization and better hydration. In contrast, vegetarians tend to lack the B complex vitamins which can only be found in animal foods. Supplements can be taken, but B vitamins still come from animals. Some vegetarians (called Octo-ovo) may eat eggs and dairy, thus solving the B complex deficiency.
Low Fat Diet: For addressing cardiac health concerns, there is no better method than consuming low levels of saturated fats and cholesterol. The vegan diet is particularly useful here, but those who eat from animals should be aware of potential health concerns. Avoiding read meat is a plus. Ground beef prepared 90% lean can easily be found and excess fat can be sliced off. Eating chicken breast without the skin is also beneficial. Fish, such as salmon, contain less saturated fat and cholesterol, but also provides essential fatty acids that your body uses to function properly. Fats contain 9 calories per gram, which is the highest of the macronutrients.
Avoiding fast foods can be the most beneficial piece of advice you can give someone!
Allergy Diet: Many people suffer from various food allergies (i.e. lactose intolerance, migraines, etc). For some, the scent of peanuts from the other side of a room can result in an allergic reaction in the skin. Another person can eat chocolate and receive a horrific migraine. Others cannot eat dairy without the repercussions of stomach pain. Besides abstaining from these foods, there are methods such as the Rotational Diet, where vitamin C is increased along with the bioflavinoid quercetin. On the first day, the person is expected to fast and each following day, certain foods are added back into the diet; hence the process of elimination. Many people are unaware as to what they are allergic to, so this method truly helps.
FDA Food Pyramid: The Food and Drug Administration provides a 5 level triangle chart that lists all food groups and suggested daily portions. Where this guide is limited in nature (serving sizes tend to vary with each individual food company, making it hard to calculate correct portions), it is still the official government standard. At the bottom tier are the breads and grains (6-11 servings). The next level up consists of fruits/vegetables (3-5 servings for veg./2-4 fruit). Above this is meats and other proteins (2-3 servings). Fats and other ?junk? foods cap off the pyramid at small quantities.
Michael Rocco is a Sports Nutritionist and Certified Personal Trainer. He founded the NFAPT: New Frame Association of Personal Trainers. Check them out at: http://www.nfapt.com |
American Sports Nutrition Journal
American Sports Nutrition Journal Sports Nutrition: Energy Levels and High-vitamin Diets.
Good nutrition is very important regardless of which sport you do. A variety of nutrients are needed in your daily diet to keep fit and healthy.
A balanced diet should provide the right proportions of carbohydrate, fat, protein, vitamins and minerals, water and dietary fiber.
Energy is the most important nutritional factor for any form of physical activity. Carbohydrate and fat are the main fuels used by exercising muscles. Vitamins and minerals are also crucial in energy metabolism. A diet deficient in vitamin and minerals can compromise sporting performance.
The importance of a high-vitamin diet
In order to obtain vitamins and minerals, athletes need to eat a wide assortment of nutrient-dense foods in amounts that will maintain energy balance. This means that a Man Sports Nutrition person must consume 1,200 to1,500 kilo-calories a day.
Meeting vitamin and mineral requirements when energy intake is 3,000 kcal/day or higher (as is among male and female ice hockey and cross country skiers) is actually easy. Even athletes whose energy intakes may be about 2,000 kcal/day can meet their vitamin and mineral needs from food alone.
As long as a wide variety of foods are eaten, vitamin and mineral intake is adequate. Supplementation therefore is not necessary.
High in vitamins are fruits and vegetables. Many of these are good antioxidants sources as well. High-color food choices mean high vitamin content thus high energy storage. Look for yellow-orange, red, deep green, and blue in your food. For athletes, five to nine fruit and vegetable servings are recommended each day. Grains also contain both vitamins and minerals.
Man Sports Nutrition
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American Sports Nutrition
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