sports nutrition

How to Practice Good Sports Nutrition

What Is Sports Nutrition? Sports nutrition is defined as the study and practice of nutrition and dieting as it relates to athletes and their performance. It is mainly concerned with the types and quantities of food and drink ingested by athletes and deals with vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats, which are the most important macro-nutrients needed to build the ideal athletic diet. Sports nutrition is something you’ll commonly hear in strength and endurance sports like weight lifting, swimming, cycling and running because these are the sports that require athletes to strike a perfect balance in order to sustain themselves during intense workouts and competitions. Sports nutrition is a concept that has been around since the time of the ancient Greeks, who credited their Olympic victories from being able to ably combine wine, meat and bread that gives them all the nutrition they need, as well as the strength and energy to win challenging competitions. Sports nutrition these days has come a long way from the simple bread, meat and wine regimen of the Greeks. Continuous study has proven that diet along with specialized exercise and training routines enables athletes to lead healthy and productive lifestyles and helps them prevent or manage non-chronic diseases like non-insulin dependent diabetes, hypertension, coronary heart disease and osteoporosis to name a few. What you eat and what you drink greatly affects your performance and how you feel during your workouts/training which is why knowing your basics on sports nutrition can not only help keep you healthy but also ensure you make the most of your exercise routine. It is known to often focus on carbohydrates, an example of which is the training routine of endurance athletes, who load up on carbohydrates days before their event to boost their performance. It is also best to complement your diet regimens with the best sports supplements as well to take care of any nutritional gaps. Sports nutrition goes beyond what you eat because you need to consider the times when you need to eat as well as coordinating your meals, snacks and drinks helps you maximize your workout. For starters, you need to eat something every 2-4 hours to keep your blood sugar levels stable and your energy high enough to boost your metabolism. By coordinating your meals and snacks, you make sure that you are never too hungry to reach for the nearest bag of chips and will be able to train at any time during the day. Ideally, you will need to eat a pre-exercise meal that will depend on the kind of exercises and workouts you do but generally they should be food that is easily digestible and high in complex carbohydrates like pasta, breads, salads and fruits. You can also go for a big salad that is high in protein or select a small amount of lean meat like chicken or fish. If you’re the type who likes to train or exercise in the morning, a light […]
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Nutrition Tips For the Ironman Triathlon Bike

Link here to see our products and Store 1. Fitness and nutrition Fitness alone is no guarantee of success in Ironman. Learning your nutrition requirements is the most important part of Ironman racing and the bike section is “the main course”. 2. Nutrition Mistakes Triathletes know their maximum bike heart rate, power out put, average speed for a predicted time but fail to know how many calories they need per hour during the IM bike. Know how many calories a bar, a gel provide. It is easy to be 150 calories short an hour which is a whooping 900 shortfall at the end of a 6:00 bike! (900 calories will sustain you to run 9 miles). 3. Fluid requirements The maximum amount of fluid you can efficiently use during the race is based on your weight. You must learn to consume fluids for your body size. You need 10ml per 1 kilo of body weight e.g. for a 70kg athlete the maximum that can be absorbed is 700ml fluid per hour. If you need to drink 70ml in 60 minutes then how do you make sure you drink 700ml in an hour and have an even constant supply? If you gulp in 20ml (one squirt) at a time that will be 35 gulps. If you drink every 10 minutes you will need 6 gulps every time, if however you drink every 15 minutes you will need to take in 9 gulps to use up 700ml in 60 minutes. The best way is to see how many sips you take to empty a 750ml bottle. 4. Calorie range You need to work out the number of calories required on a minimum and maximum basis.¬† If you consume less than the minimum (35%) of what you need you will quickly run out of energy. If you consume more than the maximum (60%) you will experience severe bloating resulting in either sickness or digestive shutdown meaning you will be unable to eat anything for at least an hour. 5. Training compared to Race nutrition Once you have calculated the number of calories your body can absorb effectively for every hour of training make sure you adjust this for racing. If you use 400 calories combined from fluid and food in training you may cover at least an extra 10% further in the race meaning you need to consume at least 440 calories. This needs to be tried and tested during race pace training as it is a common unnecessary mistake. The slower you go in training the easier it is consume 500+ calories per hour on the bike. 6. Attention to detail If you use one scoop full of carbohydrate drink in a 500ml bottle then DO NOT use two scoops in a 750ml, the bottle is not twice the volume use one and a half scoops. If you just grab a few bars and have no usage timetable, you will never learn.¬† Mood swings 7. Negative thoughts means it is time to […]
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Why Athletes Need Sports Nutrition for Peak Performance

Link here to see our products and Store The success of every athlete, whether they play amateur or professional sports, depends on how well they can endure the rigors of athletic competition. Many things go into the making of a top performing athlete and this includes mental, physical and nutritional preparation. Sports nutrition is a vital part of any training regimen because it supplies the actual fuel that the body needs to stay at peak performance levels. Just like a car runs out of gas after a certain amount of miles, an athlete’s body can run out of fuel too soon due to dehydration and carbohydrate depletion. Most athletes want to win, or reach a personal milestone, and so they push their bodies to the max to reach their goal. When they do this, their bodies burn up an extreme amount of calories. Because the body constantly needs fuel in order to perform it’s normal functions, it quickly runs out of precious fuel when the engine is revved up by sports competition. And, this is why a lot of attention is placed on making sure an athlete’s nutritional needs are met before, during and after a competitive activity. If you’ve ever watched a marathon for the duration, you’ve probably looked on in admiration as the leaders of the pack have the stamina to keep running at a steady pace for many miles. These runners are helped in their endurance by having refueling stations along the way where they can drink water to prevent dehydration. Yet, there are some who start to struggle at the halfway point and slowly fall further back in the pack. In spite of their mental determination to finish strong, they are betrayed by their body’s lack of fuel. Just like an empty car gas tank gives out before reaching the next town, a runner may collapse before reaching the finish line. Every fiber of an athlete’s being needs fuel in order to function properly. Fuel usually comes in the form of healthy foods that are packed with carbohydrates and protein, energy drink with powder protein added and other liquids like water or milk. Athletes are known for putting a lot of strain on their muscles. These muscles can easily cramp and strain without proper nutrition. A vigorous metabolism is also needed to keep the body going at peak levels for long periods of time. This is why sports nutrition has become essential to the well being of every athlete. Each sport tends to have it’s own form of athletic nutritional requirements and recommendations. Bodybuilders, Football players, Skiers, Rock Climbers, Triathlon athletes all have particular dietary regimens that they follow in order to perform at the top level of their sport. The goal is to balance nutrition, health & sports supplements. These days, most sports fitness programs are pretty comprehensive and involve educating the athlete in all aspects of meal planning, nutritional needs and goals, and how to incorporate supplements like powder protein into their daily routines. […]
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Nutrition For Tennis Players – 5 Ways to Improve Your Game Today

Link here to see our products and Store As in any sport, tennis players need to give some serious consideration to their nutrition. The more precise the nutrition is to your tennis needs, the greater the effect it will have on your game. Here is some solid gold advice for you. If you want to be a winner on the court, then pay attention to your tennis nutrition. If you want to stay a winner on the tennis court, then make sure that nutrition for tennis becomes a high priority in your schedule from today. Don’t think that just practising and working on your forehands, backhands, serves and your volleys will be enough to take your game to its highest level. Even if you think that adding on some fitness work will be enough, then you really need to think again. All the top tennis players like Federer, Nadal, Andy Murray, Djokovic, Del Potro, Serena Williams, Venus Williams, Maria Sharapova and Justine Henin pay real close attention to their nutrition. They know that this is the one element that could make all the difference when it comes to winning the big events like Wimbledon, the US Open & the French Open when you have to win so many matches in such a short space of time. Don’t forget, it’s not just the physical side of your performance that you need to affect when it comes to trying to play your best tennis, the mental side of the game is HUGE and it is directly affected by your nutrition in ways that you just wouldn’t imagine. Most tennis players don’t know this, so you can take this information and use it to your advantage…..right now!! So, don’t ignore your greatest secret weapon: Tennis Nutrition. To help you do this, here are 5 things you can start doing TODAY to improve your tennis. 1. Eat 5-7 small meals a day. You’re trying to feed your body with all of the nutrients it needs on a regular basis and making sure you’re eating every 2 1/2 to 3 hours is the way you can do it. 2. Include some protein at each and every meal. The portion does not need to be large: 1 egg, 1/2 breast of chicken, 60g of ham, etc. 3. Eat colourful vegetables at least 3 times per day. Raw and cooked, the more the better. It’s the nutrients in these vegetables which will turn the starch in your diet in foods such as pasta and potatoes into the energy to fuel your game. 4. Sip water regularly. Aim for at least a couple of sips every 15 minutes. Even the slightest level of dehydration can affect your performance, so don’t wait until you are thirsty as this is just the signal that you are already dehydrated. 5. About 1/2 hour before going on court, have any part of a banana or a sports bar. This will instantly get sugar into your bloodstream, giving you some energy to kick […]
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How to Use Sports and Gel Bars When Cycling

Link here to see our products and Store Most intermediate cyclists have been using sports drinks. They also know the importance of drinking lots of water. But most of them who want to venture into the professional level will want to consider eating sports bars. These sports come in rectangle bar shapes most of the time. They are even sold at bicycle stores that are supposed to sell only bicycles! Due to its wide usage, you could always get it at a convenience store or your favorite supermarket. Examples of these sports bars include brand names like “Clif Bars” and “Torque Bars”. They might come in different colors and tastes, but they all serve one same function, that is to replenish your body’s energy. These snack bars or energy bars often contain a mix of complex and simple carbohydrates that are essential for long cycling rides. These carbohydrates are further digested by our body to produce glycogen for our muscles. Sports drinks also serve this same purpose and contain almost the same ingredients, simple and complex carbohydrates. What is the use of eating sports or snack bars then? The difference is that sports bars have other nutrients like fat, protein, vitamins, fiber and so on. You will notice that most snack bars have about 200 to 400 calories for each. If you find hard enough, you will even find some of them to contain sodium or potassium. Sodium and potassium can work to prevent lactic acid from building up in your muscles. Lactic acid is bad because it decreases your body’s ability to consume oxygen. Other similar snack bars include the sports gel. An example of this is the “PowerGel”. Appearance wise, they look like gel, like its name suggests. You can simply squeeze into your mouth to eat it. There is no need to do much chewing work for your mouth, if compared to eating a sports bar. One thing about gel bars is that they usually have one third of the calories of sports bars. Benefits of sports gels is that they are small and convenient to carry and very easy to consume. But the price of a 100 calories sports gel is similar to the price of a 300 calories sports bar. Therefore, this makes sports gel relatively more expensive. Of course, you might think of packing a sandwich or banana for your rides. The problem is that space is limited when you are on a bike. What about weight? Weight is also another issue. Therefore, people have been turning to sports and gel bars for their convenience despite their higher prices. They often taste good too.
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Why Buy Sports Drinks & Bars?

Link here to see our products and Store Health and Fitness I often get questions about nutrition during training and racing. Which sports drink or bar gives you the best advantage in competition? The truth be known is that sports drinks and bars are heavy on the hype and pretty light on the delivery of what they promise. In fact most sports bars are little more than candy bars packaged differently. All the same, people go for it believing that brand “X” will give them that little extra boost. If you were to watch most sports drink and sports bar adds you would most definitely believe that it is your brand of sports drink/bar that makes the difference. Even if you were to read most literature out there you would find that certain brands of sports drinks/bars are critical to your success. However, after taking a closer look at who is doing this research the interpretation of the results become very suspect. After all, most cigarette companies research back in the day found cigarettes to actually be beneficial to your health. Why not? They were selling cigarettes, right? So one must look at today’s current research that is supported by large sport drink companies with the same skepticism. Unfortunately, this is not usually the case. Most athletes really believe that a sugar loaded sports drink or a candy bar disguised as a “sports bar” is going to improve their performance. This simply is not the case. You are much better off taking along a trusty banana or piece of dried fruit on that next long brick or bike workout. You will be a lot better off than sucking down large amounts of processed sugars and artificial flavors. Granted, some sports drinks and bars are more healthy than others but you will be hard pressed to find much research that supports the idea of eating natural foods over mixes and bars. Granted the mixes and bars are easier to carry and easier to absorb into your system but again, this is only because you have become use to using them as in this way. If you trained with dried fruit you probably would just as easily find that as convenient as a gel or sports bar. One last reason to consider natural whole foods as your major energy source during your workouts lasting longer than an hour is the money factor. If you price your sports drink mixes and bars they will soon burn a hole in your wallet. So go the natural route with your nutrition even while training. Don’t buy into the hype out there that is basically designed to promise something for a price but then not really deliver. That goes for you recovery drink mixes as well. Better to simply make a fruit smoothy and throw in some sugar if you must for your recovery drink. It tastes much better, is much cheaper, and is the best recovery drink you can buy.
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Sports Nutrition: Improve Performance Naturally

Link here to see our products and Store Nutrition is an integral part of peak performance. Correct foods allow the athlete a new found stamina and power they never knew existed. Nutrition when used properly separates an average athlete from a superior one. The mind and body, similar to an automobile, always operate at top form when fueled with the top fuel. Anyone who has ever participated in a sport will attest to the fact that their performance is noticeably enhanced by proper diet and nutrition. There are actual ways to improve performance even more so by learning how to boost Serotonin levels in the brain naturally and maintain balanced blood sugar levels in the body. Your game is as good as the body and mind you bring to it. There is no need for special vitamins or drinks to improve your performance when you learn how to correctly use foods that are already in your kitchen. When used correctly they will naturally boost energy, maintain a calm demeanor and feed your brain. This is incredibly exciting once you learn how to use foods to work for you rather than against you. Build up 20 inch arms, muscle building workout, how to build muscle. Essential Rules for Maintaining a Strong Performance: 1- Protein: Learn how to use protein in your diet (protein from whole foods, rather than powders or bars). Protein enables you to maintain balanced blood sugar levels and is the precursor to Serotonin in the brain. Have a lean protein with every meal and snack for maximum effect. 2- Carbohydrates: All Carbs Are Not Create Equal- Along with lean protein, the right carbohydrates are essential to create a strong mind and body and supply the proper amount of energy which enables you to attain peak performance. Always choose the good carbohydrates, such as whole grains, fruits and vegetables, preferably ones that are lower on the glycemic index (lower in sugar). Avoid simple sugar carbohydrates (candy, cakes and sodas)at all cost to maintain balanced blood sugar levels. 3. Good Fats: Extra virgin olive oil, canola oil, flaxseed oil to name a few. Avocados, walnuts, almonds and salmon provide good fats as well. 4. Avoid Sugar Substitutes: These chemical food enhancers interfere with brain power and often create anxiety and irritability. They will affect your performance in a negative way and are not in your best interest to ingest. 5. Hydrate with Pure Water: Even slight dehydration affects your game by slowing you down and interfering with thought processes. A well hydrated body is calmer, more alert and able to withstand stress. Stamina will increase when the body is properly hydrated. 6. Never Skip Meals: When one skips meals, the adrenal gland releases adrenaline into the body to compensate for lack of fuel. This chemical leads to feelings of anxiety, excitability, racing heart and may interfere with your performance. 7. Avoid Protein Drinks and Bars for Quick Energy: They offer a quick boost for about 10 minutes and in less […]
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Protein Bar Manufacturing Trends

Link here to see our products and Store The workout that will boost your performance¬† Because nutrition bars are convenient, portable, nutritious, and tasty, they make the perfect on-the-go snack for a significant number of health-conscious consumers who often find it challenging to incorporate well-balanced meals into their fast-paced lifestyles. According to the Nutrition Business Journal (Colorado), the value of the Sports Nutrition and Weight Loss (SNWL) market was up by nearly $2 billion in 2010, showing a sales increase of 9 percent over the previous year. In the past 13 years, the SNWL market has seen a remarkable compound growth rate of 10.2 percent. With new delivery methods being developed, sales are showing signs of being re-energized. They were primarily marketed to serious athletes until 1990 when their improved taste combined with a robust health-and-fitness-message, gained wide appeal among mainstream consumers. Reporting sales of less than $200 million in 1997, the sports and energy bar market quickly climbed up to more than $1 billion in 2003. Since then the market has rapidly grown. Types of Nutrition Bars They can play different roles in maintaining healthy diets. For example, there are sports nutrition bars that serve as meal replacements or snacks. There are also for various health needs, such as multivitamin bars, diabetic-friendly bars, anti-aging bars, beauty bars, energy bars, low-carb, weight management bars, protein bars, etc. Before developing the formulation, supplement companies should identify their target consumer market and their desired nutritional needs. Nutrition bars for serious trainers/professional athletes. In sports bars, pre-exercise bars will typically feature less protein and more carbohydrates and fiber. Recovery bars or post-exercise bars will offer more than 15 grams of protein and a moderate to high level of carbohydrates. 3 According to Mintel, a market research company based in Chicago, both soy and whey protein bars are more popular with younger consumers. If you plan on creating them that meet the health needs of Baby Boomers or the elderly, consider adding anti-aging ingredients such as resveratrol and other wholesome nutrients that support healthy aging of bones, eyes and cognitive health. Nutrition bars for children. With more parents favoring better-for-you snack options for their children, specially formulated for children have high market value. Formulations should be low in fat and sugar and should contain key ingredients such as whole grains, fiber, natural fruit extracts, calcium, Vitamin D, omega-3 fatty acids and other specific nutrients for growing children. Claims such as “made with organic ingredients” or free from artificial ingredients are more attractive options for parents. Nutrition bars for women including sub-categories such as teenage girls, pregnant women and menopausal women. Health-conscious women use nutrition bars either as meal replacements or as a snack. “Beauty bars” containing skin anti-aging ingredients such as antioxidants like green tea, B vitamins and other nutrients that enhance skin health are extremely popular. For women that are pregnant, nutrition bars that contain omega-3 fatty acids, folic acid and vitamin B12 are popular because these ingredients play an important role in […]
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