Sports Nutrition Education
As people realize that there is a dearth of information in the world to study, the study of the world becomes more specialized in order for information to be manageably processed for particular purposes. The study of medicine, for example, brought forth a specialization in sports medicine. The study of sports and also of nutrition was further compartmentalized into sports nutrition.
Sports nutrition as a higher education course has been attracting interest among younger generations. As the world population turns to sports for physical health as well as entertainment, sports nutrition attracts a lot of attention and revenues and people specializing in increasing sports performance are very much in demand.
Sports Nutrition education focuses on understanding how the body functions during exercise and sport. Maximizing athletic potential and minimizing health risks associated with sporting activity are two of the main topics of study in Sports Nutrition Education.
Students of this course will consider the role of exercise in healthy lifestyles, and in the treatment of various diseases, with emphasis on interaction between nutrition (diet) and physical performance.
Sports Nutrition education also provides the 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.
Sports nutrition education integrates principles of nutrition and exercise physiology and application to exercising individuals. Common topics for discussion include energy expenditure, fuel substrate metabolism, specific nutrient needs, ergogenic aids, hydration, and weight issues for exercising individuals and athletes.
In personal sports and fitness training, for example, the optimum way to get the most out of their workouts and feel their best is by designing an energizing, performance-enhancing nutrition plan, tailored specific needs of their bodies.
Sport Nutrition education includes learning how to enhance clients’ workouts and maximize their results with proper nutrition, safe and effective sports supplements, and beneficial vitamins and minerals.
This is a sample module from a university that offers Sports Nutrition in the collegiate level:
Level 1
Studies include an introduction to learning and assessment in higher education and the wider context of your subject.
• Basic Sports Science
• Science for Sport
• Human Physiology
• Data Analysis
• Introduction to Nutrition
• Professional Studies
• Functional Anatomy
Level 2
This level addresses issues related to hire-ability and professional practice.
• Exercise Physiology I
• Nutritional Physiology and Biochemistry I
• Human Nutrition
• Research Methods
• Nutritional Physiology and Biochemistry II
• Biomechanics, Sport Psychology, Physical Performance Assessment
Level 3
Level 3 further develops your skills in independent problem identification and analysis.
• Exercise Physiology II
• Applied and Environmental Physiology
• Energy Metabolism
• Muscle Structure and Function
• Sensory and Motor Physiology
• Sports Nutrition
In practical terms, students of sports nutrition education learn:
• 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 & enhance workouts.
Employment opportunities
While enrolled in a Sports Nutrition Education program, it is still possible to have relevant employment. Work placement can also be advantageous as it also provides you with the benefits of industry experience.
The degree is excellent preparation for anyone planning a career in the sports and fitness industries such as corporate health and fitness. The program is also good for those particularly considering a specialization in the nutritional aspects of performance enhancement.
The graduate of this course can penetrate family and community services, local or state government agencies, hospitals, rehabilitation clinics, institutes of sports, universities and colleges and also personal training. However, the graduate of Sport Nutrition is not qualified to be a dietitian.
Sports Nutrition education also provides a systematic, general, scientific training suitable for a wide assortment of careers. Many students also continue onto a PGCE or Masters course in a related area.
4/17/2010
Proper Education On Sports Nutrition
Proper Education On Sports Nutrition
Sports nutrition is not that straightforward as it seems. To achieve desired results, there has to be some form of an education about the functions and processes of the human body, its reaction to the environment, its requirements for certain nutrients, and many others.
The bottom line here is that there has to be an appropriate sports nutrition education before anything is done to the body.
A good sports nutrition education program must lay down the basics. First, it must advice the intake of the right amount of fluids at the right time.
Also, it must suggest a good diet that includes the right variety and amount of food taken at a specific time.
Another basic info is the fact that only safe, appropriate, and effective nutrition supplements must be taken at the right time. These information should be the core or foundation of all other details presented in a sports nutrition education program.
This education on sports nutrition has to be as updated as possible. As the years go by, more and more products are being introduced in the market that are said to advocate nutrition for athletes and those engaged in body fitness.
Before being lured by such products, it is essential that there has to be a clear understanding of the components first. Moreover, the legitimacy of the claims must be initially confirmed as well. Otherwise, instead of getting better results, the opposite might take place.
Enough research and observations of previous experiences and circumstances must likewise be available to an education about sports nutrition. There should be facts but these have to be somehow supported by concrete incidents and testimonials.
When buying a product, this explains why one has to survey first and avoid being impulsive as previous positive or negative feedback says a lot about a product. However, one need not be a plain imitator thinking that what works to other people will similarly work for him. An assessment of individual characteristics is also very important.
Sports nutrition education may come in several forms. A lot of institutions have already been conducting seminars and other awareness programs to educate people. Some sports and health facilities offer such seminars in-house while some outsource for resource people.
Oftentimes, certain campaigns are purely aimed at providing education about sports nutrition but there are others which launch such programs in support of a sales and marketing strategy.
One should be careful with these types as the efforts may be too sales-oriented and may take for granted individual needs and concerns.
At times, instead of looking at creating a more informed and educated society about sports nutrition, companies are just too focused on achieving their sales targets. With this, the real benefits of the products are usually not realized since they were taken not in line with the actual needs of the body.
In several instances, it appears to be always best to consult a physician first and foremost. They are the people most knowledgeable of bodily functions and processes. They may be able to easily identify if intake of a certain supplement or product is adverse or not.
All in all, one must take note that sports nutrition is no joke and that proper education is really essential. It involves the entire body and may significantly cause negative effects if not properly administered and controlled.
Health is greatly dependent thus, one should indeed be cautious. Sports is generally positive and healthy but at times, it is coupled with improper nutrition that significantly depletes its favourable effects. Awareness and a clear understanding of the field and of one’s body should be a prerequisite.
Sports nutrition is not that straightforward as it seems. To achieve desired results, there has to be some form of an education about the functions and processes of the human body, its reaction to the environment, its requirements for certain nutrients, and many others.
The bottom line here is that there has to be an appropriate sports nutrition education before anything is done to the body.
A good sports nutrition education program must lay down the basics. First, it must advice the intake of the right amount of fluids at the right time.
Also, it must suggest a good diet that includes the right variety and amount of food taken at a specific time.
Another basic info is the fact that only safe, appropriate, and effective nutrition supplements must be taken at the right time. These information should be the core or foundation of all other details presented in a sports nutrition education program.
This education on sports nutrition has to be as updated as possible. As the years go by, more and more products are being introduced in the market that are said to advocate nutrition for athletes and those engaged in body fitness.
Before being lured by such products, it is essential that there has to be a clear understanding of the components first. Moreover, the legitimacy of the claims must be initially confirmed as well. Otherwise, instead of getting better results, the opposite might take place.
Enough research and observations of previous experiences and circumstances must likewise be available to an education about sports nutrition. There should be facts but these have to be somehow supported by concrete incidents and testimonials.
When buying a product, this explains why one has to survey first and avoid being impulsive as previous positive or negative feedback says a lot about a product. However, one need not be a plain imitator thinking that what works to other people will similarly work for him. An assessment of individual characteristics is also very important.
Sports nutrition education may come in several forms. A lot of institutions have already been conducting seminars and other awareness programs to educate people. Some sports and health facilities offer such seminars in-house while some outsource for resource people.
Oftentimes, certain campaigns are purely aimed at providing education about sports nutrition but there are others which launch such programs in support of a sales and marketing strategy.
One should be careful with these types as the efforts may be too sales-oriented and may take for granted individual needs and concerns.
At times, instead of looking at creating a more informed and educated society about sports nutrition, companies are just too focused on achieving their sales targets. With this, the real benefits of the products are usually not realized since they were taken not in line with the actual needs of the body.
In several instances, it appears to be always best to consult a physician first and foremost. They are the people most knowledgeable of bodily functions and processes. They may be able to easily identify if intake of a certain supplement or product is adverse or not.
All in all, one must take note that sports nutrition is no joke and that proper education is really essential. It involves the entire body and may significantly cause negative effects if not properly administered and controlled.
Health is greatly dependent thus, one should indeed be cautious. Sports is generally positive and healthy but at times, it is coupled with improper nutrition that significantly depletes its favourable effects. Awareness and a clear understanding of the field and of one’s body should be a prerequisite.
Find more value for your money at sports nutrition depot
Find more value for your money at sports nutrition depot
Let's face it. Sports nutritional supplements nowadays are as many as the number of athletes themselves. And these do not include new products in their early stages of manufacture, or marketing.
But is this bad? On the contrary, this can be a blessing. To appreciate this fact, all we have to do is remember that in a free market, products are competing against each other, forcing the manufacturers to lower the prices, i.e., to be more competitive. This market, in practical terms, is the place where you can find the sports nutrition of your choice. For the athletes, this market is the sports nutrition depot.
Ok, so you want to go shopping for your sports supplement. But of course you want to be prepared on what to expect with a certain depot. What should you be looking for in this depot?
Carbohydrate specific products
Enough servings of carbohydrates before or during exercise r competition, be it in solid or liquid form, will help you in during intense physical regimen. Carbohydrates can also maintain blood glucose levels and increase muscle glycogen, during intense exercise. Sports nutrition experts suggest that athletes should consume up to 350 ml of a sports drink containing carbohydrate every 20 minutes during exercise.
With solid carbs, the National Association of Sports Nutrition (NASN) suggests that athletes engaged in regular physical activities should consume up to 10 gm of carbohydrate/kg in a day. Typical American diet supplies about 5 gm of carbohydrate/kg in a day, so this will give you an idea how much do you need for consumption. But during exercise, it is suggested that athletes consume from 30 to 60 gm of carbohydrate every hour to improve performance. Sports nutrition depot displays almost all known carbo products in the fitness world.
Protein for your exercise recovery
Speed recovery is important to your regular exercise regimen. Nutritional supplement with high quality protein is will aid muscle growth and repair. Protein works with carbohydrate by producing enzymes to help carbohydrates maintain energy levels. Sports nutrition depot abounds with protein enforced products.
Vitamin C for immune improvement
We all know that vitamin C assists us in fighting disease. Current research also points to the role f vitamin C in restoring t-cell damage resulting from physical activities, and even during extreme emotional stress. But the problem is that several thousands of milligrams of vitamin is are needed to restore t-cell function. This automatically rules out the dependence on the vitamin C available at ordinary medicine stores.
Sports nutritionist also suggests that vitamin C should be consumed together with other micronutrients, such as vitamin E, and Glutathione. If taken together, the three micronutrients will help strengthen each other's properties. Wide array of vitamin C and other micronutrients can be found in sports nutrition depot.
Bee Honey for sustained exercise regimen
Ever wonder why the bees seem to be tireless? Studies after studies prove that taking honey before and during exercise or any competitive activity improves performance. Among weight disciplined athletes, only bee honey was proved capable of maintaining blood sugar in consistent levels, even two hours after a heavy exercise. Honey is also unique in sustaining restoration of muscle energy, after the exercise. So don't be surprised to find bee honey products inside the sports nutrition depot.
Glutamine for performance recovery
If somehow you've heard about glutamine before, the reason is inside your body. Glutamine is the most abundant amino acid in your body. Your skeletal muscle and plasma contains the most concentrated supply of glutamine. Glutamine is important in the transfer of nitrogen between the internal organs. It also plays an important role in detoxifying ammonia.
The discovery of the role of Glutamine is a recent one. But for more than a decade before this discovery or confirmation form medical research, sports scientists have known that this amino acid increases muscle recovery. Glutamine products are also available in sports nutrition depot.
But before you troop to the nearest sports nutrition depot in your place and buy everything that you need, be aware that dosages differ in everyone. The rule of thumb is that dosage is different with everyone. The dosage that works for you should be validated with inputs from your trainer or sports nutrition adviser.
Let's face it. Sports nutritional supplements nowadays are as many as the number of athletes themselves. And these do not include new products in their early stages of manufacture, or marketing.
But is this bad? On the contrary, this can be a blessing. To appreciate this fact, all we have to do is remember that in a free market, products are competing against each other, forcing the manufacturers to lower the prices, i.e., to be more competitive. This market, in practical terms, is the place where you can find the sports nutrition of your choice. For the athletes, this market is the sports nutrition depot.
Ok, so you want to go shopping for your sports supplement. But of course you want to be prepared on what to expect with a certain depot. What should you be looking for in this depot?
Carbohydrate specific products
Enough servings of carbohydrates before or during exercise r competition, be it in solid or liquid form, will help you in during intense physical regimen. Carbohydrates can also maintain blood glucose levels and increase muscle glycogen, during intense exercise. Sports nutrition experts suggest that athletes should consume up to 350 ml of a sports drink containing carbohydrate every 20 minutes during exercise.
With solid carbs, the National Association of Sports Nutrition (NASN) suggests that athletes engaged in regular physical activities should consume up to 10 gm of carbohydrate/kg in a day. Typical American diet supplies about 5 gm of carbohydrate/kg in a day, so this will give you an idea how much do you need for consumption. But during exercise, it is suggested that athletes consume from 30 to 60 gm of carbohydrate every hour to improve performance. Sports nutrition depot displays almost all known carbo products in the fitness world.
Protein for your exercise recovery
Speed recovery is important to your regular exercise regimen. Nutritional supplement with high quality protein is will aid muscle growth and repair. Protein works with carbohydrate by producing enzymes to help carbohydrates maintain energy levels. Sports nutrition depot abounds with protein enforced products.
Vitamin C for immune improvement
We all know that vitamin C assists us in fighting disease. Current research also points to the role f vitamin C in restoring t-cell damage resulting from physical activities, and even during extreme emotional stress. But the problem is that several thousands of milligrams of vitamin is are needed to restore t-cell function. This automatically rules out the dependence on the vitamin C available at ordinary medicine stores.
Sports nutritionist also suggests that vitamin C should be consumed together with other micronutrients, such as vitamin E, and Glutathione. If taken together, the three micronutrients will help strengthen each other's properties. Wide array of vitamin C and other micronutrients can be found in sports nutrition depot.
Bee Honey for sustained exercise regimen
Ever wonder why the bees seem to be tireless? Studies after studies prove that taking honey before and during exercise or any competitive activity improves performance. Among weight disciplined athletes, only bee honey was proved capable of maintaining blood sugar in consistent levels, even two hours after a heavy exercise. Honey is also unique in sustaining restoration of muscle energy, after the exercise. So don't be surprised to find bee honey products inside the sports nutrition depot.
Glutamine for performance recovery
If somehow you've heard about glutamine before, the reason is inside your body. Glutamine is the most abundant amino acid in your body. Your skeletal muscle and plasma contains the most concentrated supply of glutamine. Glutamine is important in the transfer of nitrogen between the internal organs. It also plays an important role in detoxifying ammonia.
The discovery of the role of Glutamine is a recent one. But for more than a decade before this discovery or confirmation form medical research, sports scientists have known that this amino acid increases muscle recovery. Glutamine products are also available in sports nutrition depot.
But before you troop to the nearest sports nutrition depot in your place and buy everything that you need, be aware that dosages differ in everyone. The rule of thumb is that dosage is different with everyone. The dosage that works for you should be validated with inputs from your trainer or sports nutrition adviser.
Want that great physique? Read a sports nutrition article
Want that great physique? Read a sports nutrition article
Lots of people dream of becoming world-class athletes. They know that becoming one takes lots of patience and training that can test one's physical and emotional limits to the outmost. Since the business of sports has become more and more lucrative, the concept of sports nutrition has grown into Herculean proportions.
It is a good thing then that those resources such as sports nutrition articles have proliferated in cyberspace. It gives people endless amount of information on how to make their bodies fit for competition.
Here are the summaries of some several of the sports nutrition articles that can give Internet researchers gems of information on athletic fitness.
From one of the most authoritative web sites on anything under the sun, About.com, columnist Elizabeth Quinn talks about the importance of when people should take their meals.
Citing a press release from the IDEA Health & Fitness Association, the article states that the timing and duration of one's eating is as important as the content of the food itself. This holds true especially for athletes. A recent research indicates that the kind of food athletes consume prior, after and during the course of the training matters a lot when it comes to recovery and general athletic performance.
The experts from IDEA shared some key information regarding the subject, such as:
-To enhance performance, nutrients should be ingested in ideal combinations in the most optimal frequencies. This also aids in improving the integrity of one's muscles.
-The right timing in mixing protein and carbohydrates will result in the improvement of workouts and training.
-Obesity can be fought off by taking increased amounts of dietary calcium everyday.
-One should know the difference between good and bad carbohydrates on order to survive the latest low-carbohydrate diet trends.
Another sports nutrition article coming from the web site Rob's Home of Sports, Diet and Nutrition, puts emphasis on the kind of foods necessary in order for the body to bulk up. According to dietician Clare Wood, there are three essential requirements for gaining muscles.
-Potential of one's genes, which can be usually seen from the body structure of one's parents.
-An exercise program that focuses mainly on building strength.
-A diet that provides the body a high amount of energy.
Bulking up can be achieved by adding the amount of one's total energy intake. This will help in providing the body extra carbs needed to energize training.
Increasing the amount of food that one eats can be a difficult task, but here are some tips to go about it:
-Come up with an organized eating plan and make sure to stick with it. The plan should include the kind of foods that should be eaten and the time they should be consumed.
-The frequency of meals per day should be increased, as opposed to increasing the size of the meals. Ideally, one should take 5-6 meals daily, which includes snacks.
Athletes should be immensely responsible regarding the amount of food that they eat and how to properly maintain their physique. For those striving to achieve a fit body and emulate their strict fitness regimen, sports nutrition articles, such as these, can be easily found on the web.
Lots of people dream of becoming world-class athletes. They know that becoming one takes lots of patience and training that can test one's physical and emotional limits to the outmost. Since the business of sports has become more and more lucrative, the concept of sports nutrition has grown into Herculean proportions.
It is a good thing then that those resources such as sports nutrition articles have proliferated in cyberspace. It gives people endless amount of information on how to make their bodies fit for competition.
Here are the summaries of some several of the sports nutrition articles that can give Internet researchers gems of information on athletic fitness.
From one of the most authoritative web sites on anything under the sun, About.com, columnist Elizabeth Quinn talks about the importance of when people should take their meals.
Citing a press release from the IDEA Health & Fitness Association, the article states that the timing and duration of one's eating is as important as the content of the food itself. This holds true especially for athletes. A recent research indicates that the kind of food athletes consume prior, after and during the course of the training matters a lot when it comes to recovery and general athletic performance.
The experts from IDEA shared some key information regarding the subject, such as:
-To enhance performance, nutrients should be ingested in ideal combinations in the most optimal frequencies. This also aids in improving the integrity of one's muscles.
-The right timing in mixing protein and carbohydrates will result in the improvement of workouts and training.
-Obesity can be fought off by taking increased amounts of dietary calcium everyday.
-One should know the difference between good and bad carbohydrates on order to survive the latest low-carbohydrate diet trends.
Another sports nutrition article coming from the web site Rob's Home of Sports, Diet and Nutrition, puts emphasis on the kind of foods necessary in order for the body to bulk up. According to dietician Clare Wood, there are three essential requirements for gaining muscles.
-Potential of one's genes, which can be usually seen from the body structure of one's parents.
-An exercise program that focuses mainly on building strength.
-A diet that provides the body a high amount of energy.
Bulking up can be achieved by adding the amount of one's total energy intake. This will help in providing the body extra carbs needed to energize training.
Increasing the amount of food that one eats can be a difficult task, but here are some tips to go about it:
-Come up with an organized eating plan and make sure to stick with it. The plan should include the kind of foods that should be eaten and the time they should be consumed.
-The frequency of meals per day should be increased, as opposed to increasing the size of the meals. Ideally, one should take 5-6 meals daily, which includes snacks.
Athletes should be immensely responsible regarding the amount of food that they eat and how to properly maintain their physique. For those striving to achieve a fit body and emulate their strict fitness regimen, sports nutrition articles, such as these, can be easily found on the web.
Sports nutrition and exercise in the ancient times
Sports nutrition and exercise in the ancient times
Believe it or not, sports nutrition and exercise have been part of man's life and his culture since the earliest time. Of course, sports during this time was known as athletics. Earliest forms of athletics, however, were part of man's basic need for survival, either to gather food or protect his family from physical harm.
To a simple cave man who knows nothing about martial arts, a sturdy bone from his last dinner may serve as a weapon against wild animals. This bone remnant, coupled with some sharpened stone chips from his cave, is used for hunting. Eventually, his regular hunting activities had developed into some form of physical acts, without so much need to hunt.
Athletics was thus born. Athletics eventually developed into a contest of strength, speed, and other skills. Sports would later developed out of this, with the simple contest developing into a more complicated form of physical activity, and with it the need for sustenance, completing the equation of sports nutrition and exercise.
But even during the earliest time, athletics or sports was never a monopoly of the male sex. In the Heraen Games for instance, women raced in honor of the goddess Hera. The Egyptians had their acrobatic gymnastics for their temple related activities. And, of course, the sports dance had evolved from religious related dance performed in every major temple in antiquity.
To the early Greeks however, belongs the honor of elevating the sports into an art form. The Olympic Games is the strongest argument for this. Also, the Greeks, apparently knows that sports nutrition and exercise are two important factors in any physical exercise. Even during this time, the Greeks had special set of foods for their athletes.
Nutrition patterns of the early Greeks
In the Mediterranean world, Greeks particularly, goats is the most common source of meat, and occasionally, beef from sacrificed cattle. Just like in the modern day, milk was also considered as a must for a good meal, especially for the athletes. Sports nutrition and exercise among the early Greeks meant also the inclusion of other source of protein, fish for instance, which the seas of Mediterranean is known for in the ancient times. Poultry was also part of the early Greeks' diet.
Vegetables and carbohydrates were also considered as important element of sports nutrition and exercise among the ancient people. Even among the soldiers of the Roman Empire, a balance diet is important to maintain their strength, both in the battlefield and during exercise.
Alexander the Great was known to have discovered the nutritional value of onions that from Egypt, he brought some specimens and had these planted and later cultivated in other parts of his empire. The Romans, just like the Greeks, used cabbage not only as food, but also as antidote for their drunken soldiers. Beets, turnips, artichokes, and radishes also form the long list of edible vegetables cultivated and used during this period.
The ancient athlete's diet
Just like today's coaches, trainers during the ancient times occupied an exalted place among their people, and also among the athletes themselves. They not only provide exercise regimen for their athletes but also directly involve in the preparation of foods for their charges. Sports nutrition and exercise apparently, is a concept not lost to the early coaches and athletes.
From the foods that consisted the regular diet of the ancient athletes, such as cheese, figs, and meal cakes, the attempt of the ancient trainers to developed special meal for their athletes were apparent.
Though meat was not consumed in large quantities by the athletes during originally, it was observed later that athletes who are given regular dosage of meat for protein source, had more long lasting strength. It was in the fifth century BC, when meat became a craze among the ancient athletes.
During this time, Slymphalos, an Olympic champion in the in the long-distance race, introduced the meat diet to help athletes in their exercises. It was the earliest attempt of a professional athlete to come up with a systematized sports nutrition and exercise. Milo of Croton, won five Olympic awards from 536 to 520 B.C., was reputed to have consumed 9 kilogram of meat during his training period.
Believe it or not, sports nutrition and exercise have been part of man's life and his culture since the earliest time. Of course, sports during this time was known as athletics. Earliest forms of athletics, however, were part of man's basic need for survival, either to gather food or protect his family from physical harm.
To a simple cave man who knows nothing about martial arts, a sturdy bone from his last dinner may serve as a weapon against wild animals. This bone remnant, coupled with some sharpened stone chips from his cave, is used for hunting. Eventually, his regular hunting activities had developed into some form of physical acts, without so much need to hunt.
Athletics was thus born. Athletics eventually developed into a contest of strength, speed, and other skills. Sports would later developed out of this, with the simple contest developing into a more complicated form of physical activity, and with it the need for sustenance, completing the equation of sports nutrition and exercise.
But even during the earliest time, athletics or sports was never a monopoly of the male sex. In the Heraen Games for instance, women raced in honor of the goddess Hera. The Egyptians had their acrobatic gymnastics for their temple related activities. And, of course, the sports dance had evolved from religious related dance performed in every major temple in antiquity.
To the early Greeks however, belongs the honor of elevating the sports into an art form. The Olympic Games is the strongest argument for this. Also, the Greeks, apparently knows that sports nutrition and exercise are two important factors in any physical exercise. Even during this time, the Greeks had special set of foods for their athletes.
Nutrition patterns of the early Greeks
In the Mediterranean world, Greeks particularly, goats is the most common source of meat, and occasionally, beef from sacrificed cattle. Just like in the modern day, milk was also considered as a must for a good meal, especially for the athletes. Sports nutrition and exercise among the early Greeks meant also the inclusion of other source of protein, fish for instance, which the seas of Mediterranean is known for in the ancient times. Poultry was also part of the early Greeks' diet.
Vegetables and carbohydrates were also considered as important element of sports nutrition and exercise among the ancient people. Even among the soldiers of the Roman Empire, a balance diet is important to maintain their strength, both in the battlefield and during exercise.
Alexander the Great was known to have discovered the nutritional value of onions that from Egypt, he brought some specimens and had these planted and later cultivated in other parts of his empire. The Romans, just like the Greeks, used cabbage not only as food, but also as antidote for their drunken soldiers. Beets, turnips, artichokes, and radishes also form the long list of edible vegetables cultivated and used during this period.
The ancient athlete's diet
Just like today's coaches, trainers during the ancient times occupied an exalted place among their people, and also among the athletes themselves. They not only provide exercise regimen for their athletes but also directly involve in the preparation of foods for their charges. Sports nutrition and exercise apparently, is a concept not lost to the early coaches and athletes.
From the foods that consisted the regular diet of the ancient athletes, such as cheese, figs, and meal cakes, the attempt of the ancient trainers to developed special meal for their athletes were apparent.
Though meat was not consumed in large quantities by the athletes during originally, it was observed later that athletes who are given regular dosage of meat for protein source, had more long lasting strength. It was in the fifth century BC, when meat became a craze among the ancient athletes.
During this time, Slymphalos, an Olympic champion in the in the long-distance race, introduced the meat diet to help athletes in their exercises. It was the earliest attempt of a professional athlete to come up with a systematized sports nutrition and exercise. Milo of Croton, won five Olympic awards from 536 to 520 B.C., was reputed to have consumed 9 kilogram of meat during his training period.
Sports Nutrition and Quick Food Fixes
Sports Nutrition and Quick Food Fixes
Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.
Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.
Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.
Freeze Health
• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.
• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.
• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.
• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.
Pantry Staples
Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.
• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.
• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.
Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.
Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.
Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.
A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.
In the Fridge
Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.
Soup: A mélange of quick-fix ingredients
Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.
Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stovetop.
To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.
To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.
Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.
Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.
Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.
Freeze Health
• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.
• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.
• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.
• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.
Pantry Staples
Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.
• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.
• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.
Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.
Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.
Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.
A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.
In the Fridge
Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.
Soup: A mélange of quick-fix ingredients
Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.
Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stovetop.
To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.
To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.
What is Sports Nutrition?
What is Sports Nutrition?
Almost all of the people, occupying this world, dream of being a sports superstar. You long for that feeling when thousands of fans scream your name when you are about to win a game. But unfortunately, only those with extreme discipline, hardwork and talent get to experience that.
Talent is not the only secret of being a sports icon, it is also the way they get their nutrition. You see, sports nutrition is different from normal nutrition because with sports nutrition, the athletes require more nutrients to keep their energy up during their various activities. Athletes perform strenuous activities, that is why more nutrients are needed to keep them running.
Athletes lose a lot of fluids during their game. And like everyone knows, dehydration is one of the biggest problems in the athletic world. Getting tired and thirsty will affect an athlete’s performance, just as it affects anyone else’s, except that it makes the life of an athlete a lot more difficult to live.
Everyone knows that an athlete’s performance is the reason why they get paid, seriously. So basically, if you are an athlete and you want to have that winning edge, then you better get that right nutrition. When you drink enough water and eat a balanced diet and also get the right sports nutrition, your body can utilize energy efficiently and also fuel top performance.
You can make the most of your athletic talents and have more strength, power and endurance when you get the right sports nutrition. These are not just for boasting purposes, however, athletes do have their own way of boasting the above mentioned attributes.
Your diet should be based on different factors and this should involve your age, size, physical condition and the type of sports you are engaging yourself in.
You should first consult your doctor about your diet and not just decide one for yourself. They have the license and they are extremely professional at it, which is why they can give you the right advice on your proper diet and nutrition that you should have.
You lose a lot of fluids everytime you exercise. Just imagine the gallons of sweat you lose when you are pumping that body of yours. That is why water is the most important factor in sports nutrition. It is not the only factor, but in truth, it is the most important.
It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.
As you probably already know, your body cannot produce and store water, this serves as the main reason why you should replace all fluids that you eliminate while doing your exercise, or else you will have to suffer being dehydrated. With athletes, they require more water than the normal eight glasses a day.
Drink plenty of fluids before, during, and after any kind of sports activity to prevent over-heating and dehydration. At least try to drink the same amount of water you lose due to sweat. There are also various sports drinks that are good for longer events. Getting hydrated will definitely help boost your energy.
Eating a balanced diet is another key to sports nutrition. The right combination of calories from carbohydrates, proteins and fats gives you more energy for top performance. These nutrients perform certain actions that will help your body as you perform strenuous kinds of sports.
Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories. Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals, rice and many more that are too many to mention.
Your body converts sugar and starches from carbohydrates to glucose, which is the main source of energy of the body. Your body also stores the glucose into your liver and muscles giving your body a reservoir of energy. The more carbohydrates you have, the more energy you can give out. If you run out of carbohydrates, you can also get energy form proteins and fats.
You can get your proteins from meat, fish, poultry, eggs, beans, nuts, dairy products and other foods. Proteins provide a minimun of fifteen to a maximum of twenty percent of your daily calories. They are used in tissue and muscle build up.
Almost all of the people, occupying this world, dream of being a sports superstar. You long for that feeling when thousands of fans scream your name when you are about to win a game. But unfortunately, only those with extreme discipline, hardwork and talent get to experience that.
Talent is not the only secret of being a sports icon, it is also the way they get their nutrition. You see, sports nutrition is different from normal nutrition because with sports nutrition, the athletes require more nutrients to keep their energy up during their various activities. Athletes perform strenuous activities, that is why more nutrients are needed to keep them running.
Athletes lose a lot of fluids during their game. And like everyone knows, dehydration is one of the biggest problems in the athletic world. Getting tired and thirsty will affect an athlete’s performance, just as it affects anyone else’s, except that it makes the life of an athlete a lot more difficult to live.
Everyone knows that an athlete’s performance is the reason why they get paid, seriously. So basically, if you are an athlete and you want to have that winning edge, then you better get that right nutrition. When you drink enough water and eat a balanced diet and also get the right sports nutrition, your body can utilize energy efficiently and also fuel top performance.
You can make the most of your athletic talents and have more strength, power and endurance when you get the right sports nutrition. These are not just for boasting purposes, however, athletes do have their own way of boasting the above mentioned attributes.
Your diet should be based on different factors and this should involve your age, size, physical condition and the type of sports you are engaging yourself in.
You should first consult your doctor about your diet and not just decide one for yourself. They have the license and they are extremely professional at it, which is why they can give you the right advice on your proper diet and nutrition that you should have.
You lose a lot of fluids everytime you exercise. Just imagine the gallons of sweat you lose when you are pumping that body of yours. That is why water is the most important factor in sports nutrition. It is not the only factor, but in truth, it is the most important.
It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.
As you probably already know, your body cannot produce and store water, this serves as the main reason why you should replace all fluids that you eliminate while doing your exercise, or else you will have to suffer being dehydrated. With athletes, they require more water than the normal eight glasses a day.
Drink plenty of fluids before, during, and after any kind of sports activity to prevent over-heating and dehydration. At least try to drink the same amount of water you lose due to sweat. There are also various sports drinks that are good for longer events. Getting hydrated will definitely help boost your energy.
Eating a balanced diet is another key to sports nutrition. The right combination of calories from carbohydrates, proteins and fats gives you more energy for top performance. These nutrients perform certain actions that will help your body as you perform strenuous kinds of sports.
Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories. Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals, rice and many more that are too many to mention.
Your body converts sugar and starches from carbohydrates to glucose, which is the main source of energy of the body. Your body also stores the glucose into your liver and muscles giving your body a reservoir of energy. The more carbohydrates you have, the more energy you can give out. If you run out of carbohydrates, you can also get energy form proteins and fats.
You can get your proteins from meat, fish, poultry, eggs, beans, nuts, dairy products and other foods. Proteins provide a minimun of fifteen to a maximum of twenty percent of your daily calories. They are used in tissue and muscle build up.
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