Triathlon Nutrition Made Easy

Physical activity is definitely important if you're trying to be healthy, but it's just as important to include proper nutrition in your lifestyle. This is even more critical for anyone who's training for a triathlon.

Food is fuel, and when one of the things you should be doing when preparing for a triathlon is making sure your giving your body the right fuel. Changes to your diet may be in order to make sure that you're getting the right triathlon nutrition, and you may even want to consider taking supplements.

Nutrition

You'll have a far better chance of succeeding if you eat the right foods and consume the proper amount of calories, minerals, and vitamins. Your body needs to be in tip-top shape if you really want to succeed. That means you'll need to be in good shape, follow the proper training regimen, and do what you can to avoid any injuries.

One of the things you need to do when you're training for a triathlon is to feed your body what it needs to perform at its best. Some people blow off triathlon nutrition because a lot of calories are getting burned off as they train. While it's true that you'll need to take in a lot of calories for your training, you'll be far better off when you eat wholesome foods than you will if you mostly eat junk.

On the other hand, many thriathletes understand how important it is to follow the proper triathlon nutrition, which is why they consult professional dietitians. Talking to a professional dietitian will help you determine the best nutrition plan for you while you're training.

More than likely, a dietitian will recommend a diet that's most appropriate for someone who engages in physically demanding activities-- like training! He'll probably suggest that you eat plenty of fresh, wholesome foods that are full of minerals and vitamins.

Grains, lean meats, vegetables, and fruits are all wholesome foods that will give your body the energy it needs to keep on training. Relying on pricey drinks and energy bars can get really expensive, so you'll do better if you plan meals that contain these foods.

Stay away from foods high in sugar and fat when you're training for a triathlon. Your training will be negatively affected when you consume a lot of junk food. You should also steer clear of alcohol, because that will leave you dehydrated.

You'll achieve your goals quickly when you incorporate proper triathlon nutrition as part of your training!

Triathlon Nutrition Made Easy

Before you start your triathlon training, make sure to read our Triathlon Training Schedule, and Triathlon Training Programs.

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Nutrition Plan for Marathon Runners

There are several key elements to achieving the correct, balanced diet for a marathon, and food is the source of all of your energy. Food comprises of protein, fat, fiber and carbohydrates all of which you will need for your training requirements. Knowing what quantities of each of these elements are needed for your training program is essential. Not only will you need to know how to fuel your body effectively, but also how to eat in preparation for the marathon.

All runners have to establish their own unique diet strategy for the actual marathon; although you can be guided, every runner is different. There are many nutritional decisions that can help to improve your marathon day achievements. You will need to understand and implement everything that you learn, regarding your diet and training program is essential. You should begin by looking at the basic dietary requirements that you will need as a marathon runner.

Nutrition

Eating enough food to ensure that your body is getting the right amount of nutrients is essential. Carbohydrates are the most important factor when you are a runner, and these can be found in a huge number of different foods. You will need to continually replenish your energy levels, and small, frequent meals are often the way to do this.

Protein is essential for the repair and growth of your body tissues. It can help to ensure that your muscle and bones are being kept healthy and in perfect shape to exert yourself. Selecting and preparing your meals is a very important process when training for the marathon. You will need to ensure that you are eating enough of the four main food groups on a daily basis.

Low fat varieties can be found and will guarantee that you are providing yourself with a healthy, balanced diet. You should ensure that you are preparing the meals with very little salt or fat as these can affect your diet. Drinking plenty of water when training is important, however, you should also drink plenty of fluids on a daily basis.

Recording what you are eating at every meal time, will give you a clear picture of what you are lacking and where you can improve on your diet. There will always be areas that you can improve on, and eat far healthier. Changing small things in your already healthy diet may just give you the edge that you require.

Although preparation before the marathon is essential, your nutrition plan for the actual day of the marathon is equally important. You will need a clear plan for your pre race meals and fluid intake to ensure that you give yourself an added boost before the race. Marathon running is a very stressful, tiring event that takes a great deal from your body.

Nutrition Plan for Marathon Runners

Paul Koks is a passionate runner from The Netherlands and owner of Marathon-training-tips.com that provides a diversity of running tips for runners of all levels and tips for a well-balanced marathon training diet.

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Nutrition Tips to Fight Acne

Acne is an age-old problem that generally affects teenagers but also a large number of adults. Whether we're in our teens or past puberty, acne poses the same problems: it eats up our confidence, makes us feel unattractive and ugly, and at its worse, makes us ashamed to face the world and constantly self-conscious about what other people are thinking about us.

What really irks us is that we may be doing all the right things in terms of skin care and living a healthy lifestyle and yet acne haunts us anyway. However, some studies show that there is one thing that we may have overlooked in terms of acne maintenance -- proper nutrition.

Nutrition

Acne comes about when androgens increase and overproduce keratin and sebum, resulting in clogged pores and skin infections. A deficiency in Vitamin A also causes too much keratin while a diet rich in fried foods and saturated fat can lead to blocked pores. Nutritionists recommend vitamin A, zinc and vitamin C to fight infection, vitamin E to heal the wounds and prevent scarring. and vitamin B3 (niacin) to flush unwanted toxins from the skin.

In order to keep skin soft, nutritionists recommend the so-called Essential Fatty Acids, which also dissolves fatty deposits that block pores and repairs damaged skin. You may want to try blue-green algae, which provides chlorophyll that aids in cleansing the blood and delivers oxygen, which is critical because some bacteria cannot survive in the presence of oxygen. Other important nutrients include vitamin B Complex, chromium, acidophilus and selenium.

Here are other nutrition tips to fight acne:

A diet that is high in fiber can keep the colon clean and can reduce toxicity.

Vegetables and fruits are essential to any healthy diet.

Zinc-rich foods like soybeans, pumpkin seeds and certain nuts are beneficial to the skin.

Drinking lots of water (1.5 liters daily, at least) leads to healthy skin. Drinking lots of alcohol, coffee, soft drinks and sugar-rich drinks leads to unhealthy skin.

Too much iodine (fish and table salt) can make acne worse. The same can be said for eating too many dairy products such as eggs, cheese, milk and the like.

Nutrition Tips to Fight Acne

Jonathon Hardcastle writes articles on many topics including Nutrition [http://yournutritionsource.net/], Recreation [http://foodandourlives.com/], and Science [http://yoursciencesource.com/].

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Preserved and Dried Fruit Vs Fresh Fruit Nutrition

If you're choosing, would you rather have raisins, or fresh grapes? It may be surprising for you to learn that there are differences between dried fruits and fresh fruits.

Produce departments in most areas are filling up with berries and cherries, and they generally look more appealing than dried fruit. But some people, nutritionists say, prefer dried fruits.

Nutrition

One registered dietitian has said that dried fruit doesn't have to be washed or prepared or peeled, which makes it easier to serve, especially to children.

Dried food is easier to handle and pack, and it's non-perishable and portable, but it can contain more calories when you compare it with fresh fruit. Nutrition values also can change, depending on how the dried fruit is prepared.

Nutritional experts say that because of the water used in keeping fresh produce fresh, they can help to fill up your stomach more, and you'll get more fruit nutrition with fewer calories consumed.

Fresh fruits are naturally rich in fiber, potassium, folate and vitamins C and A. Dried fruits have health benefits as well, but the process of drying the fruit can leach some of the nutrients from it.

Nevertheless, dietitians will tell you that dried and fresh fruits can each play a role in helping to satisfy your sweet tooth. This helps you to combat obesity, and the dried varieties make it easier to get your four fruit nutrition servings each day.

Researchers have discovered that when you dry blueberries, they actually become richer in antioxidants by four times over fresh blueberries. But drying processes can cause nutrients to be lost, and sometimes there will be sugar added as well. So most nutritional experts believe that fresh fruit is better for you, nutritionally.

Pretreatments that take place before the drying process, which include adding sulfur dioxide, can help to protect some of the nutrients, while at the same time degrading others. The sulfur dioxide preserves vitamins C and A, but destroys thiamine. Oftentimes, vegetables or fruits are steamed, or boiled briefly before they are dried, to help speed the drying process up and to kill microorganisms. This preserves thiamine and carotene but it causes a loss of vitamin C. Exposure to oxygen and light during the drying process can also degrade nutrients even further.

Drying with high heat can reduce the effective level of protein that your body gets from the food you eat. The protein is still there, but not as easily absorbed by your body. Fruit nutrition changes with the drying process, while it helps some nutrients and degrades others. The intensity of the drying process, depending on the fruit involved, will have various effects on the fruit you will eventually eat. Some of the effects are good, some not so good, and some parts of the dietary nutrition in fruits does not change appreciably when dried.

On the positive side, dried fruit has other benefits besides increased antioxidants. It is high in fiber, so it can be helpful in controlling diabetes, lowering blood cholesterol and helping to relieve constipation. Dried fruit is also a lot healthier than sugary snacks. And it's a quick energy source for athletes.

So... dried fruit is better in some ways and worse in others, as far as fruit nutrition statistics go. Eat dried fruits for snacks, but remember to include four servings of fresh fruit in your diet a day.

Preserved and Dried Fruit Vs Fresh Fruit Nutrition

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3 Quick Nutrition Tips for Cyclists

On-the-bike nutrition is a very important part of your success as a cyclist. You can effectively manage this process by following 3 simple steps:

1. For rides over two hours, eat something. At some point, if you ride long enough, you are going to get hungry and sports drinks will no longer be sufficient. When this happens, a light snack may be just what you need. If you do a lot of long distance cycling, experiment with different foods to see what works best. You should select foods that are easily transported on a bike. Also, make sure you practice eating while on the bike. It takes some time to get accustomed to eating during a ride or race. Eat 30 to 60 grams of carbohydrate per hour for rides and events over 60 minutes in length. With high intensity efforts (e.g., racing), you need more carbohydrates (i.e., closer to 60 grams). With low intensity efforts, fewer carbs will suffice. Some common nutritional choices include bananas, sandwiches, cookies, energy bars and gels, and sports drinks.

Nutrition

2. Eat before you get hungry. If you will be eating on the bike, you should start ingesting calories during the first 30 minutes of exercise. Because the body can only process about 1 gram of carbohydrate per minute, it's important to get calories into your system early. You should also drink before you get thirsty. The reason for this is simple. The dehydration process begins long before you feel thirsty. Get in the habit of drinking every 15 minutes whether you feel thirsty or not. This will decrease your chances of getting dehydrated. It will also keep your energy level up on long rides when you are using a sports drink.

3. Eat a carbohydrate-rich meal immediately after every ride. You have a great opportunity to facilitate the recovery process in the first two hours following a workout, event or competition. In fact, in the first 30 minutes after hard exercise, the body is hundreds of times more sensitive to carbohydrates and will store more than at any other point in the day. This is the time to refill the proverbial gas tank (known as post-exercise muscle glycogen resysnthesis). The longer you wait after a workout to eat, the longer it will take you to recover. As a general rule of thumb, aim for 1.0 to 1.5 grams of carbohydrate per kilogram of body weight (to calculate weight in kg, divide weight in pounds by 2.2).

For example, a 150 lb. cyclist should consume 68 to 102 carbohydrate grams. You should also include 10 to 20 grams of protein in your post-workout meal. Some common sources of added protein are chocolate milk, turkey or roast beef sandwiches, and peanut butter on a bagel or banana. In addition, try to eat moderate to high-glycemic index (GI) carbohydrates during your recovery meals. Because these foods facilitate a quick rise in blood sugar, they are very effective at replenishing carbohydrate stores in the muscles and liver. They also offer quick energy so they are a great choice during workouts and events. Some moderate to high-GI foods include white bread, bagels, white rice, watermelon, rice cakes, pumpkin, bananas, apricots, oranges, raisins, baked potatoes, French fries and many breakfast cereals.

3 Quick Nutrition Tips for Cyclists

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Homemade Dog Food and Your Dog's Nutrition

A dog is a person's best friend. This is how most people treat their pet dogs. That is why they want only the best for their dogs, most especially when it comes to their food. Given that fact, convenience usually takes a backseat when dog nutrition is the subject. Most dog owners would sacrifice their time and effort just to make sure that they give their pet dogs' healthy food. Rather than buy ready made commercial food in the grocery, which ingredients they are not sure about, these dog owners would opt to have a homemade dog food prepared for their pets.

After all, with the huge number of dog food recipes found online, they will never lack of sources for the daily food to serve to their dog. What is important however is to make sure dog's nutrition is taken in consideration in every recipe they will cook.

Nutrition

With the potential for danger not only from commercial foods but even some of the ingredients for homemade ones, some vital information should be remembered for the sake of your dog. The usual healthy dog food would basically have a mix of vegetables, meat and starch. If your dog is switching from commercial to homemade food, you can mix a little of the former to the one you prepared to allow your dog to slowly get used to it.

It would be better to ask your veterinarian if it is a wise move to switch. Bear in mind that a well-balanced dog diet is one with 30% veggies, 30% starch and 40% meat. It would be good to note that most often than not, the meat in commercial foods is of a certain quality that is not fit for human consumption, why give it to your dog then?

Rotate the type of food you will give to your dog so as it will not tire of its food. For your pet's starch requirement, you can make use of rice, pasta, oatmeal or potatoes. For a variety of homemade dog food recipes, you can always refer to the internet and you will surely not lack of choices. But always keep in mind of the nutritional value contained in the ingredients of your homemade dog food.

Homemade Dog Food and Your Dog's Nutrition

What is a well balanced homemade dog food recipe? Dog food nutrition is important. Using the right ingredients in the right proportions will provide the right nourishment for your dog and keep him happy and healthy. The ingredients used in commercial dog foods are not always the best. And some homemade dog food recipes found on the internet use questionable ingredients. Visit http://www.onlinedogfoodrecipes.com and learn what are the right ingredients to use when making your own dog food recipes.

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Body Building Nutrition - Making A Plan

Good nutrition is important for everyone, but for those who are putting their bodies through strenuous bodybuilding routines several times a week, it is even more essential. Bodybuilding will rob the body of its reserves more quickly than almost any other athletic activity.

If those reserves are not replenished every day, the bodybuilder will not only fail to achieve his or her desired muscle growth, he or she will be on the way to serious health issues.

Nutrition

Eating More Often

A sound body building nutrition plan will have the bodybuilder eating several small meals throughout the day, and each of those meals will contain carbohydrates and protein in equal proportion, with the balance of the meal being healthy fats. It works out to a 40% carb/40% protein/20% fat ratio.

The bulk of the carbohydrate in a good bodybuilding nutrition plan will come from complex carbohydrates like whole grain cereals and pasta, vegetables, yams, and beans. Bodybuilders should eat simple carbohydrates--from fruit, not candy--following their workouts so that the glycogen stores they have exhausted will be replenished as soon as possible.

Complex carbohydrates are important not only as fuel but because they are great sources of vitamins, minerals, and fiber, all of which are necessary if a body building nutrition plan is to work.

Good body building nutrition includes lean red meats with less than 105 fat, white meat turkey or chicken prepared without the skin, eggs or egg substitute, low-fat dairy products, and fish. Bodybuilders should eat between 1 and 1.5 grams of protein each day for every pound of their lean body mass. This means that, ass they add muscle, their protein requirements will increase, and they will be able need more protein, balanced by a similar increase in their carb intake.

The Right Fats

Bodybuilders, and everyone else, should stay away from both animal and hydrogenated vegetable fats, which cause elevated cholesterol and can lead to arteriosclerosis. Polyunsaturated and monounsaturated vegetable oils are better, and virgin olive oil, canola oil, flaxseed oil [http://www.bigbodybuildingtips.com/Body_Building_Nutrition/], and fish oil all have essential fatty acid and offer the added bonus of antioxidant protection.

The balanced body building nutrition should be consumed in small meals throughout the day, because if the body goes for more than three or four house between meals, it will stop burning fat for energy. Because the goal of bodybuilding is to preserve and increase muscle mass, having a body which is burning muscle for fuel instead of fat is highly counter-productive. Besides, with all the work they are doing, they deserve to be eating more often!

Body Building Nutrition - Making A Plan

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What Nutrition Does a Tomato Have?

Tomatoes provide the body with lycopene, a valuable source of nutrition. Lycopene has shown that it prevents damage to the cells causing cancers of many types. These include colon cancer, prostate cancer prevention, and also breast cancers. It is the folate mineral inside of a tomato that helps to ward off these cancers.

Vitamins C and A are also present in the tomato. Vitamin C is one vitamin that protects us from free radicals, which are those compounds that destroy cells that are healthy. Free radicals tear away at the immune system, and therefore promote viruses and other illnesses we don't want. Vitamin A on the other hand, plays a role in helping to improve your eyesight, as well as helping to strengthen your immunity from colds and flus. One cup of a natural tomato provides you with over 50 percent of vitamin C and right around 20 percent of your vitamin A.

Nutrition

Tomatoes are also strong in niacin, which is a vitamin that is water soluble. Niacin lowers cholesterol and triglycerides, so a healthy low fat diet that is rich in tomato sources should significantly lower your blood lipid levels.

Potassium is a mineral that your body needs in order to live. This mineral also has a lot to do with helping your nerves function properly right along with giving the proper strength to your body's muscles. Your risk of hypertension is also lessened through eating potassium rich foods. Tomatoes are a food that can provide you with a great potassium source along with bananas. They provide at least 10 percent of your daily requirement.

Tomatoes carry chromium too. Chromium is a mineral which helps to lower your blood sugar levels as well as certain types of migraine headaches.

Tomato juice helps with blood clotting. This is due to the fact that tomato juice has some unique properties which help to thin the blood and keep the platelets from sticking together.

Lastly, tomatoes contain vitamin K. Vitamin K is helpful to bone health since they provide about 19 percent of what your body needs daily. What vitamin K does is stimulate the action of osteocalcin. Osteocalcin is what makes up most of the bone's protein that is not collagen related. The osteocalcin levels that you have in your body will then attach itself to your bones, and hence, causes calcium to work in your favor.

What Nutrition Does a Tomato Have?

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How To Make Your Hair Grow Faster and Longer

Hair is a complicated thing. There's a lot of different things that it needs in order to grow healthy, strong, shiny and fast. Here are a few great tips on how to make your hair grow faster and longer.

The shampoo that you use has a great effect on whether or not your hair is going to grow at a fast pace or slow. Some shampoos are heavy in chemicals and will strip the hair of the essential minerals and vitamins it needs to grow properly. Over shampooing can do the same. Using an organic shampoo or a gentle shampoo may be the way to go since it will help you to retain the moisture that is in your hair. Also, using a shampoo that is tailored to your specific hair type is recommended. Oily hair should have a deep cleansing shampoo. Dry or itchy scalps should use a shampoo that is rich in moisturizer.

Nutrition

Your diet is important. It will stimulate hair growth. Your hair is going to use the food that it receives in order to grow faster or slower, depending on what you put in. Your hair needs a lot of protein, because it is protein. This means you should be eating adequate amounts of eggs, dairy and meats to meet your hair's requirements.

Hair also needs Vitamin A, B, C, E and F. There are other minerals and nutrients like zinc, selenium and magnesium that will help growth. Your local health food store will carry all of these supplements and may even carry specialized hair growth pills that will make your hair grow faster.

Oils are going to be necessary. Even using simple oils like Extra Virgin Olive Oil are highly popular and have been used for centuries to help grow hair. When using an oil like this, make sure you heat it up a bit before using it to boost its power.

Just like the great things that you do for your body are going to help get that hair moving fast, the bad things you do for your body are going impede it. Things like caffeine, drinking alcohol and smoking are the best ways to stop the quick progress of your hair. Eliminate these vices and you've taken a huge step towards not only a healthy, long head of hair but a healthy long life.

Never over brush your hair. You will remove too much of it and damage it badly. Use a gentle brush or comb on your hair so you will naturally retain more of it.

A head massage is just what the doctor ordered. Do it yourself or get someone to do it for you. Gently massage your head in a circular motion for ten minutes and this will stimulate the hair follicles into waking up and put them into action.

Employ a few of these methods and you will results. Employ all of these methods and you will not ask for yourself anymore how to make your hair grow faster. Good luck and happy growing!

How To Make Your Hair Grow Faster and Longer

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The Role of Nutrition in Prevention of Illness and Health Maintenance

"Given the history of Western medicine to date, many people seek empowerment in the health care of themselves and their families; nutrition is really basic component of preventive medicine and also an area that can be effective in corrective medicine for many common health problems." *

Nutrition is a basic element of health and should not be overlooked during disease. Some well renowned practitioners state that every disease is a result of improper dietary habits.

Nutrition

Because of the rapid increase in cost of medical care and desire to live longer and healthier, higher and higher percentage of the population is becoming concerned about nutrition and maintaining their health. Without a doubt, nutrition plays a big role here.

Proper nutrition and regular physical activity can help us avoid taking drugs or even have surgeries to correct the results of fast-paced, fast-food consuming, multitasking life with no exercising.

Healthy dietary habits (the way we eat) are the foundation of healthy nutrition. Choosing nourishing (whole, unprocessed, without chemical additives) foods alone is not enough.

Simpler meals (with specific combination of foods for better digestion and absorption) are becoming the top-choice of many, who are oriented toward optimum health.

However, the factors that are often overlooked, but just as important in healthy nutrition are:

• the way our food is prepared and served,
• the time of the day when we eat,
• the setting in which we eat and
• how we feel when we eat.

The way of the Western world is that poor nutrition is readily available everywhere, any time and cheap. Farmers' markets and health-food stores, on the other hand, are harder to find in some areas. In the end, all comes down to common sense. Our body is sending us messages all the time and if we would only learn to listen to these messages again, there would be no need whatsoever for trying out all the countless diets which don't work. So, even though our biofeedback is a perfect messenger, we tend to override the signals and follow heavily advertised addictions. This kind of behavior affects the way we feel now, as well as over the long term. Being overweight is mostly the result of poor nutrition and low activity level. The only way to lose extra pounds permanently is to change the lifestyle. Choosing less fattening foods is a good choice, but not sufficient. Because certain emotions and fear of creativity and change also promote unhealthy (over)eating habits, we need to choose personal growth (over addictions), decide what we want and stay focused on our goals.

Dietary habits and eating patterns from our family's traditions affect us all in our young age. As adults, however, we are making our own choices and decisions and we should keep asking ourselves why we're doing the things we do - and keep the answers in our sight.

When body is in a detoxification stage (like during cold or flu when bowels, secreting cells and mucous membranes become more active), it is simply trying to eliminate the buildup of toxins we consumed throughout the longer period of time. Eating lightly (especially fruits and vegetables) and drinking more liquids (clean, fresh water and herbal teas), supports the cleansing process.

Our dietary needs are changing with the seasons of the year as well as with our age. Growing children need richer diet to construct and expand tissues. When we stop growing physically, we only need to maintain our body, which calls for lighter, fiber and nutrient rich natural foods. As we age even more and our metabolism slows down, our food requirements decrease further.

Just like fitness activity is equally important at any age, so is the low level of stress. While under stress, our body may not digest and absorb the necessary nutrients so well and sometimes the additional supplements are needed.

When we lose our appetite in response to the stressful situation, that is a very helpful reaction. As mentioned before, in stressful times our body does not process foods so well. Not eating will allow us to "hear" better what the only body we have for this life, is signaling us, and explore our feelings.

Human body needs food as a source of energy and as a fuel to maintain life. It is quite obvious that nutrition plays a major role in health as well as sickness. Fortunately, there are more and more practitioners available who are nutritionists. There are also more and more choices of wholesome, nutritious foods offered online and in the brick-and-mortar stores. Information is plentiful. But it's up to us to decide to do and choose what's best.

*Haas, M.D., Elson M.. Staying Healthy with Nutrition. 1. Berkeley, CA: Celestial Arts Publishing, 1992.

The Role of Nutrition in Prevention of Illness and Health Maintenance

D. Perse is a wellbeing enthusiast. Find out more about healthy weight loss at http://fast-track-to-fat-loss-review.blogspot.com/

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Sports Nutrition: Water - Hydration - & Athletic Performance

Every athlete has a different hydration requirement, which changes due to weather conditions. Generally, it is recommended that everyone drink 64 ounces of water a day to stay in a fully hydrated state. Sweating, which often occurs during physical activity, releases water and sodium from the body. To function at their peak, athletes need to replenish this loss through water and sports drinks. Neglecting to replace both fluid and sodium loss results in dehydration, which causes impaired mental focus, impaired energy metabolism, and an imbalance in electrolyte levels. It also results in rapid fatigue and decreased energy.

As a general rule, athletes should drink 16 ounces of water or sports drink 2 hours before activity. They should then consume another 8 ounces 30 minutes before activity. During an activity, fluids should be readily available for athletes as they need it. Coaches should watch for athletes expelling a higher-than-normal amount of sweat and ensure that the athlete is drinking as much as they need. It is recommended that athletes replenish half of the fluid lost by sweat.

Nutrition

Athletes involved in short-term activity lasting over 30 seconds are at a high risk for dehydration due to the intensity of the activity. These athletes should drink the recommended fluids before their activity and replenish the lost fluids as soon after finishing as possible. Short-term activity lasting less than 30 seconds has little effect on dehydration and does not pose a hazard.

Athletes involved in long-term activity, such as running, cycling, and skiing for more than 30 minutes need periodic fluid intake to reduce dehydration levels, even though this may cause cramping and gastrointestinal problems. To prevent such problems, athletes should train themselves to take in the necessary liquid to accustom their bodies to the fluid.

During an activity, athletes should drink 8 ounces of fluid every 20 minutes. For activities over 40 minutes, water is not sufficient, because it does not provide the necessary sodium intake to maintain electrolyte levels. If water is all that is available, mixing 1 teaspoon of salt per liter of water is enough to maintain the balance.

Too much water can cause another problem, hyponatremia, when the sodium levels in the body are too low. Symptoms of hyponatremia are nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. This occurs when there is an intake of water to replace lost fluids, but no intake of salt to replace lost sodium. Hyponatremia is much more dangerous than dehydration, and it is important that coaches monitor how much fluids are taken in to ensure that their athletes do not run the risk of suffering from this potentially life-threatening disease. The old method of "drink as much as you can" is now seen as dangerous because of the effects it can have in lowering sodium levels.

If your athletes are still unclear as to how much fluid to drink, there is a simple urine test that determines the hydration levels of a person. Athletes should have clear urine, showing that they are fully hydrated. If the urine is dark or there is restricted flow, the athlete needs more fluids. There is not a set amount for each person, so it is important that as a coach, you train your athletes to learn what their individual bodies need.

Sports Nutrition: Water - Hydration - & Athletic Performance

Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com

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Pregnancy Nutrition - What You Need to Know!

Proper nutrition during pregnancy is one of the best gifts you can give to your unborn baby. But don't forget, eating well healthy for your unborn baby means eating well for you. Many moms to be forget that they too benefit from proper nutrition during pregnancy. After all what you put into your body while pregnant directly effects how your unborn baby copes with and recovers from all the physical and emotional changes you go through during pregnancy.

Truth be told, most pregnant women do not walk around the rosy glow all nine months. During the first trimester we are walking around in a fog a not so nice shade of green from morning sickness and exhaustion. Thing tend to clear up in the second trimester as far as tiredness and morning sickness are concerned but we now have to deal with leg cramps and back aches

Nutrition

By the time we reach the third trimester, we are back to walking around in a fog due to the lack of sleep, as well as more back aches, swollen feet and heartburn. Eating foods with complex carbohydrates can help reduce your fatigue and staying away from foods filled with fats and can help reduce heartburn.

Research has shown that pregnant women who maintain proper nutrition during pregnancy usually have a safe and simple pregnancy. Other studies have proven that common pregnancy complications such as preeclampsia or high blood pressure can be directly related to deficiencies in our diets.

Perhaps one of the greater benefits of proper nutrition during pregnancy is that it could help you during labor and delivery. In fact a well balanced pregnancy diet has been said to help prevent preterm labor. Labor occurring prior to 37 weeks of gestation. Any woman who has given birth knows the amount of energy required to last through the hours of contractions and pushing. Having proper nutrition during pregnancy will ensure that you have the necessary energy and strength needed for delivery.

It is especially necessary to continue healthy eating after delivering your. During the period following delivery, your body will need lots of resources to recover the shock of child birth. Therefore, eating well following your delivery is just as vital as it was when you were pregnant.

Another bonus of proper nutrition during pregnancy is that you may never stop eating healthy. This will help to set the basis for a lifetime of eating healthy for your children.

Pregnancy Nutrition - What You Need to Know!

For your complete guide to Nutrition During Pregnancy visit http://www.YourMaternityResource.com

For more information on how to Nutrition During Pregnancy as well as tips and advice throughout your pregnancy visit Your Maternity Resource. Sign Up for our FREE Newsletter and receive tips and advice throughout your pregnancy.

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The Importance Of Sports Nutrition In Your Exercise Or Muscle Building Regime

I have been working out for many years, but I only recently started paying a lot of attention to what I eat. After all, just working out was enough to keep my weight under control and keep me in good health. Do not get me wrong - I was not exactly on the junk food diet. I ate a reasonably healthy meal plan, and only binged about one day a week. Nonetheless, I did not realize that I could have been greatly increasing my athletic performance by eating sports nutrition supplements. The problem is, once I discovered them, I was shocked by the price. I certainly ended up suffering from sticker shock!

You see, buying sports nutrition supplements can cost an outrageous amount of money. Unless you can find good discount sports nutrition, it might be outside of your price range. I know that it was for me when I first discovered it. Then I found a discount sports nutrition outlet store. It really changed the way I worked out and the way I ate. I knew that having good vitamin nutrition was healthy, but I did not know other things about nutrition supplements. Apparently, many minerals that are very good for your body and are essential for bodybuilding are left out of your standard diet. Unless you find good discount sports nutrition or are willing to pay top dollar for custom-made meal plans, you will not be able to get as effective a result as you would otherwise.

Nutrition

The only problem with buying discount sports nutrition is that you have to be a little but flexible about what you eat. Sometimes, for example, one form of protein will be very expensive while another form will be cheap. You have to be able to know the equivalents - what supplements can be substituted for each other - or else you will not be able to save money on your discount sports nutrition purchases.

The best way to buy discount sports nutrition when you are just starting off is to take a more experienced friend with you shopping. Anyone who has been bodybuilding seriously for a while knows all about the sports supplements, and what they help you out with. Some discount sports nutrition products will help you bulk up your muscles, for example, while other ones will help you develop a leaner, stronger physique. Usually, combining many different supplements works better than having any one in particular.

The Importance Of Sports Nutrition In Your Exercise Or Muscle Building Regime

Ian Botham runs his own online sports goods mail order business as well as several sports related websites. check out this excellent guide to Sports Nutrition [http://www.sports-nutrition.aerobic-activity.com] and start getting the body you want. [http://www.sports-nutrition.aerobic-activity.com]

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Cause and Effect - Diet and Nutrition

Cause and effect

For the most part here in America we have the same diet we did 100 years ago. We consume the same amount of calories, carbohydrates, protein, etc. The main difference between now and then is 100 years ago you didn't just hop in your car and run to the Mc Donald's drive-thru. As a matter of fact getting any where required a lot of work 100 years ago. Feeding and brushing your horse before you saddle it, then hooking it up the wagon. And before you even leave for the day you had to milk the cows and collect eggs from the chickens. I won't go into much more detail but what I am trying to explain is that the trivial things we do daily would have burned hundreds or thousands of calories daily back then yet, our diet and appetite are basically the same.

Nutrition

We consume large amounts of white flour. It is in everything from bread and crackers to pasta and cereal. It converts to energy immediately in the body and if not used it gets stored on as fat. This worked out 100 years ago but now after we eat our eggs and toast for breakfast, there are no cows to milk (for most of us) no horses to saddle up and we don't need to go out and collect the eggs to begin with. After we eat our eggs and toast, most of us take less than fifty steps to our car where we just sit there until we get to work. After we are at work, the majority of us either sit all day or stand in one place all day; yet we consume the same amount of calories we did back then. Do you think there was any need to exercise back then? Not when your regular daily duties included chopping wood for hours or bailing hay with your bare hands for most of the day.

The few Americans that are in shape today are those who exercise to make up for the excess of calories. Is it a sacrifice to take a little time out of the day to actually get some exercise? I don't think so, especially when we get done with a long hard day of sitting we come home to sit some more while we watch TV.

The cause of eating way too many calories leads to the effect of being over-weight. Being over-weight leads to varies health problems. The cause of having health problems leads to the effect of a shorter life. Does this make sense to anyone?

Cause and Effect - Diet and Nutrition

-Brendan
http://www.powerofpositivemind.com

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Nutrition for Athletes - A Look at Recoverite From Hammer Nutrition

Define Your Needs

Post workout weight training supplements are plentiful. When it comes to finding the right one, it can sometimes be a bit daunting to find the ones that provide good nutrition for athletes, given their specific goals. For many weightlifters or pro to semi-pro body builders, going with something that has a lot of calories and protein makes sense. But if you aren't looking for enormous gains, something a little more moderate might be a better fit.

Nutrition

Recoverite is a post workout supplement created by Hammer Nutrition that fits into that well-balanced category. It comes in three flavors: Citrus, Chocolate, and Strawberry. Even though the directions say to mix with water, I almost always mix my protein shakes and recovery drinks with low-fat milk or almond milk. That being said, I dodged the citrus flavor thinking that might not go so well with a milk type product.

Taste

One of the first things many people ask when looking for the best muscle-building supplement is, "How does it taste?" I know I always ask that. Recoverite definitely delivers on good taste. Both the strawberry and the chocolate flavors have a creamy, not too sweet flavor that is sure to make you look forward to the end of your workout (maybe you already were). As mentioned before, I definitely recommend trying it with a low fat milk or an almond milk if you don't like the results with plain water. For taste alone, it is worth a test.

What makes Recoverite unique?

Many products out there boast huge amounts of protein and other ingredients. One of the nice things about Recoverite is it's balance. It provides a 3:1 carbohydrate to protein ratio that more and more research suggests is optimal for post workout muscle rebuilding and glycogen synthesis. The protein comes from pure whey protein isolate which has proven again and again to absorb better in the body than other types of protein. The calories are fairly low considering some of the competition weighing in at a sparse 170 when mixed with water. There are no grams of fat, 32 grams of carbs, and 10 grams of protein. I love that there are only 3 little grams of sugar.

Results and Thoughts

That last statistic may be off-putting to some but that 3:1 ratio is the key for Recoverite's success. I performed a workout routine for ten weeks, five weeks without using Recoverite and five weeks with it. I could definitely tell that my muscles were considerably less sore the day after an intense workout while using the product. However, it needs to be said that if you are looking for big gains in your muscles and weight, Recoverite can be a great part of what will need to be a broader supplement regimen. There's just not enough protein and there aren't enough calories in it to be a stand alone supplement for the heavier weight lifting goals. But if your objective is increasing functional strength for sports, I highly recommend Recoverite. It's a terrific product with great taste.

Nutrition for Athletes - A Look at Recoverite From Hammer Nutrition

Ernest is a soccer coach, athlete, fitness trainer, and writer. He thinks it is very important to help athletes of all ages perform at their optimal levels. Supplements and diet plans make a lot of claims about what they can do. Ernest tests these products and foods and reviews them so athletes can make more informed decisions about their purchases and nutritional decisions.

http://www.nutritionforathletes.net

http://www.nutritionforathletes.net/best-muscle-building-supplements/nutrition-for-athletes-a-look-at-recoverite-from-hammer-nutrition

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Nutrition Data - Why is it Important?

Obesity is one of the biggest problems in America these days. While some research says that people are now getting more conscious about the food that they buy from the supermarket and diligently check the nutrition data in the label of the food, the problem of obesity is still growing in the general population. This is because more and more people are having most of their meals outside their homes. Eating in restaurants and fast-foods is now part of the normal life of most Americans.

Investigations found that most Americans can interpret the nutritional values of products and food items. That's why researches argue that if restaurants and fast-food places would inscribe the nutritional value of each food in the menu, people would think twice before ordering any meal.

Nutrition

Nutrition data can help people monitor and understand the quality of food that they eat daily. It can help monitor the calories that a person consume in a day and help calculate the amount of calories burn through exercise. Experts now believe that revealing the real nutritional value of the food in all restaurants and fast-food places should be mandatory.

We cannot accurately judge the levels of calories, saturated fats, trans fat and sodium in every food serving if we will just use our senses. Trusting our sense of smell, taste and sight is not always beneficial when it comes to food. Being well-informed can help the people decide wisely and choose the right kind of food. A nutrition data can be an eye-opener to most people. And in effect it can reduce the risk of developing any weight-related condition in the general population.

Nutrition Data - Why is it Important?

Please visit Gilbert Guide for more information on nutrition data and nutrition facts.

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3 Benefits of Good Nutrition

The first benefit of good nutrition is giving your body to do the job it was designed to do- which is to be healthy! The easier it is for your body to function normally, the more it can do all of its work without having to 'put out fires'. This means it is easier for you to think, walk, talk, sleep and do all of the hundreds of things you do daily without even noticing.

How do you know what good nutrition is? Think of foods that are not processed. This means the fewer steps food goes through before it's on your plate the more nutritional value it carries with it. The fresh peach, or plum or carrot is much easier for your body to break down and digest. Compare to a prepared entree that probably started out fresh, went to a processing factory and has now gone through many chemical processes to get to you. It is older, less fresh, and not quite as alive as that fruit or vegetable is.

Nutrition

The second benefit of good nutrition is that it's easier to recover from illness or injury. When you are ill, your body goes into overdrive protecting you, and producing many different hormones and chemicals. This puts more 'stress' on the system. When the underlying mechanism (your body) is relatively sound, the stress does not last as long, and doesn't put as much pressure on your body as if you were ill. Think about the healthiest person you know. Someone who eats brightly coloured fresh fruit and vegetables, exercises, etc. Other than a serious illness or injury, notice that they are able to bounce back more quickly from minor, or everyday illnesses.

This doesn't mean that you have to become someone who is totally into raw food, or running marathons to be healthy. The bottom line is that humans have not evolved from hunters and gatherers to people that get the majority of their food from a box. The many wonderful (and not so wonderful) advances we have made in the areas of technology and food are not always to our advantage. Read the "End of Food" by Paul Roberts if you would like more information in this area.

The third benefit of good nutrition is reducing mind stress. If you are receiving an adequate intake of vitamins and minerals, both through food and supplements, your brain will work better. If your brain is fed, it's easier to make decisions, ranging from everyday to complex. An excellent book on this subject is by Dr. Mark Hyman "Fix your broken brain by healing your body first".

Good nutrition is essential to your health, and the good news is it's in your grocery basket- think easy, simple and fresh!

3 Benefits of Good Nutrition

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