Nutrient Guide for Endurance Athletes

Body's nutrient need increases with the intensity of exercise or sport that the athlete takes up. In order to keep your performance optimum, make sure that you are fulfilling your nutrient needs as outlined by the following account:

Calcium's recommended dietary intake ranges from 1,000 mg to 1,500 mg daily, and it forms an integral part of the overall nutrient plan. However, in a survey conducted recently, fewer than half of the 10,000 male and female athletes questioned were found to be consuming 1,000 mg of calcium daily. Women who are not consuming adequate calcium are facing a grave threat of Osteoporosis. Research indicates that even male athletes can be affected by osteoporosis due to testosterone deficits, in cases of calcium deficiency.

Nutrient

Iron's importance as a nutrient has to be especially stressed. Low iron levels can be a persistent problem for athletes training for more than six hours per week. In severe cases, they may even experience anemia. Other side effects of low iron stores include an increase in muscle fatigue and a significant reduction in V02max. Iron stores are used up more readily by athletes than by sedentary persons. Nutritional experts recommend 20-25 mg of iron per day for endurance athletes. However, levels higher than 20-25 mg are shown not to be beneficial, and even toxic.

Nutrient Guide for Endurance Athletes

Drop in magnesium can lead to early fatigue, nausea, and muscle cramps. Magnesium salts are constantly lost through sweat and urine. Thus, arises the need for magnesium supplementation for creating a balance overall among all nutrients. Recommended daily intake is 500 to 800 mg for athletes.

Potassium is lost rapidly during exercise at an approximate rate of 200 mg per kilogram of weight lost during exercise. Nutrient supplementation immediately after exercise (less than 2 hours) is absolutely essential, to be administered at a rate of 435 mg for each hour of exercise, but limiting to 5 grams.

Selenium, a nutrient required only in small amounts, is shown to benefit athletes' immune response and help in the repair of cellular damage. 200 mg per day supplementation is considered safe and is crucial for athletes.

Sodium helps in water retention, and prevents dehydration. It also plays a role in ATP production. For extraneous exercises lasting longer than 5 hours, especially in hot weather, a dangerously low sodium level is an imminent threat. Athletes, when involved in such activities, should aim for a nutrient intake of 100 to 300 mg each hour. Most energy drinks can be used for this purpose. For events that are even longer, Electrolyte caps are a better source.

Zinc helps in tissue repair that occurs after exercise. Athletes have a lower serum zinc level as compared to the rest of the population. A fall in zinc levels leads to fatigue and decrease in endurance. Athletes should go for a nutrient intake of 30-60 mg of zinc daily.

Vitamin E is shown to decrease cellular damage in athletes. The daily requirements of vitamin E cannot be obtained through diet alone. A total intake of 400-1200 I.U. should be aimed for.

Studies prove protein needs rise during strenuous exercise. Endurance athletes basically use protein for the maintenance of oxidative metabolism, and for tissue repair. Protein intake that is inadequate, leads to a reduced recovery from exercise, and can hamper wound healing. It is generally recommended that endurance athletes should eat 1.2 to 1.4 g of protein per kg of body weight body. This means that a 55 lb. person should eat about 85-100 grams per day of protein.

Glutamine is an amino acid that helps in the fuelling process of the immune system. Prolonged exercise gradually lowers glutamine levels, which reduces the effectiveness of body's immune system. Glutamine supplementation, after exercise is linked to a lowered risk of infection in athletes. Experts recommend 2.5 grams of glutamine per day.

Nutrient Guide for Endurance Athletes

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Sports Nutrition & Health - 5 Foods All Athletes Should Eat

There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:

1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

Nutrition

2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.

Sports Nutrition & Health - 5 Foods All Athletes Should Eat

3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete's age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.

Sports Nutrition & Health - 5 Foods All Athletes Should Eat

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

Banana Nutrition Facts - Why Athletes Love Them

You can't go wrong eating bananas. Many of the banana nutrition facts will agree with this.

They're easy to eat.

Nutrition

Taste great alone.

You can mix them in shakes.

Peanut butter and banana sandwich - Great snack.

All these points, along with the banana nutrition numbers really make it a super food.

Here are the banana nutrition facts:

About 100 calories in a normal sized banana.

just over 1 gram of protein.

3 grams of dietary fiber.

27 grams of carbohydrates.

20 grams of sugar.

500 mg Potassium.

Other important nutrients include magnesium, calcium, antioxidants and other vitamins and minerals. Based on the numbers, the nice amount of potassium has a lot to do with the benefits of banana nutrition.

Bananas also have a good list of benefits:

Helps control blood pressure because of the high potassium content. The high potassium is also linked to keeping your brain healthy. Eating a banana first thing in the morning can really help you stay alert.

Bananas also help people who suffer from heartburn or digestive problems. They pack a lot of good quality fiber.

Many people claim a banana smoothy is a great way to cure a hangover. I spent some time living in Australia and found this very useful. Australians love their beer and parties, but hangovers were never really a concern. I bet it was because of all the breakfast banana milkshakes.

Bananas also benefit many athletes.

Many athletes eat bananas before them compete. It helps them keep a high level of energy throughout their workout or competitive event. If you watch tennis, you'll notice a lot of players snack on bananas between games. All the top tennis players, Federer, Nadal, they've all eaten bananas between their games.

You probably know how important it is to have a high energy level when working out. Nothing is worse then being tired at the gym. You feel weak and get depressed because suddenly you only have half the strength you had last time. Well taking advantage of the excellent banana nutrition can help you have a high energy workout every time.

Try consuming a banana before you exercise. Test it out, see if it helps. Don't eat it right before you train, but maybe 15 to 20 minutes before is fine.

Also if you eat bananas in the morning, it will help jump start your day. Mixing them in a protein shake is quick and easy and tastes great.

The banana nutrition facts conclude that this is a powerful fruit that should be in your diet everyday.

Banana Nutrition Facts - Why Athletes Love Them

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Visit : Steak Recipe Pie Recipe BBQ Recipe

Sports Nutrition & Health - 5 Foods All Athletes Should Eat

There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:

1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

Nutrition

2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.

3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete's age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.

Sports Nutrition & Health - 5 Foods All Athletes Should Eat

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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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

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