Sports Nutrition Guide Review For Improving Athletic Performance
One of the biggest as well as common misconceptions regarding sports nutrition among those who are athletic is that they need a lot more protein intake than their sedentary inactive friends. This however does not entirely happen to be true. Also, protein doesn’t happen to be one of the body’s best choice as a food source when it comes to refueling workouts. But regardless, it does happen to play an important essential role when it comes to muscle growth and repair.
For this reason, those who are active do need slightly more amounts of protein in their diets, but nowhere the amount which those body building
supplement products would make you believe.
According to most dietary guidelines, the recommended amount for an average adult is around 0.8 grams of protein for every kilogram of body weight on a daily basis. The recommended protein amount for someone who is a bit more athletic is between 1 to 1.5gkg per day. The average diet which contains red meat as well as animal proteins should be enough protein for the majority of athletes.
Another myth is that those who are athletically active need more sugar intake as well as those stimulant based energy type of drinks to effectively sustain their exertion. However, refined sugars does not contain any nutrients and are therefore known as ‘empty calories.’ They will also initiate an instant blood sugar spike resulting in a subsequent insulin response, resulting in the athlete feeling ‘low and tired’ about a hour later.
Caffeine, other than being being a stimulant to the central nervous system, is a diuretic. So drinking coffee can result in dehydration when there is excess sweating, which affects the athletes performance.
The Benefits Of Carbo-Loading and Carbohydrates
What carbohydrates contain are said to be the sun’s radiant energy, which is captured in a form which humans can use to be able to support life. Glucose, which is derived from carbohydrates, is the preferred energy source of the body and are found in the following foods: cereals, rice, pasta, bread, fruits and starchy vegetables. Although the body has the ability to store glucose, known as glycogen, the capacity to do so is rather limited. Glycogen happens to be an extremely important fuel for physical activity.
In the first ten or so minutes of beginning an exercise, the muscles will primarily rely on the stored glycogen for energy. The body will then begin to use the other stored sources such as stored fat or blood glucose.
In order to avoid what athletes refers to as ‘hitting the wall,’ it becomes vitally essential to be able to maintain the glycogen levels which are stored. Carbo-loading is a popular method which is often used by high endurance athletes in an attempt to ‘tricking’ their muscles into storing extra glycogen. It’s essentially manipulating physical activity as well as carbohydrate intake by training the muscles into storing as much glycogen as possible.
The Top Foods Which Sustains Energy While Working Out
Water, Drinking Lots Of Cold Water
Water, good fresh crisp water, which constitutes around 70% percent of our body’s weight is obviously an absolute essential element of life. The role that water plays in athletic performance cannot be over emphasized enough, as it’s needed for maintenance and hydration of our electrolyte balance, as well as regulating our core body temperature which should be around 37C.
When we exert or exercise, our body temperature will obviously rise. Our body will then attempt to reduce the temperature by re-routing our blood supply from the capillaries which are directly underneath the skin. The skin will then secrete sweat, which in turn evaporates, which cools the underlying blood. The more blood that’s needed for cooling, the less blood that’s available to serve the muscles, which hinders performance.
Those Complex Carbohydrates
The foods which are fibrous or starchy will take a lot longer to digest than refined sugars, while providing for sustained energy release in the body. Excellent choices of carbs are: pasta, rice, wholegrain breads as well as starchy vegetables like potatoes. Sweet potatoes are also a great choice as they will provide carbohydrates as well as fiber and a variety of vitamins such as the A and B vitamins, which are excellent for energy release.
Plant protein is great for athletes since they provide the required pure proteins along with carbohydrates. Animal protein is a good source as well, but they also contain unwanted animal fats. Fatty foods happen to be extremely slow to digest and will actually pull blood away from the muscles, as it needs it for digestion. Sources of plant protein includes beans, peas, lentils, nuts, tofu and avocados.
Fruits are nature’s complete as well as perfect snack food, which provides energy, fluids, fiber, vitamins as well as minerals. Bananas are especially an excellent choice since they contain potassium, which helps in the maintenance of muscles as well as serving nerve function. They also play an important role in regulating the electrolytes and fluid balance in the body.
Green Leafy Vegetables
Vegetables are an excellent source of the minerals which are crucial for muscle function. Broccoli which contains calcium, helps in muscle contraction, while eating spinach is an excellent source of magnesium, helping the muscles to relax. Naturally juicing concentrated pure whole green leaf juice is a great way to obtaining all of the values which these vegetables provides.
A Variety Of Excellent Berries
The bright colored berries such as the blueberry is proving to be a ‘Top Ten’ superfood, and this for good reason. All berries are packed with antioxidants as well as phytonutrients which will improve muscle performance by naturally reducing the damage caused by free radicals.
Eating Those Oats
Oats is a well known excellent source of carbohydrates as well as a soluble fiber. Oats also lowers cholesterol and the particular type of fiber it contains also allows for a steady gradual release of sugar into the bloodstream.
Raw Seeds and Nuts
Raw seeds and nuts are an excellent source of protein and a great source of essential fats as well. This factors in the metabolism of nerves as well as the muscles.
Milk happens to be the only food derived from an animal which contains significant carbohydrates. So low fat natural yogurt is a great food source for athletes, as it contains both carbohydrates as well as protein. Yogurt also contains riboflavin, which is a B vitamin, plays a critical role in energy metabolism.
Seafood Oh Yummy Seafood
Seafood such as sardines, tuna, oysters and salmon all contain high amounts of all the major essential minerals which are important in muscle metabolism and electrolyte balance. Seafood is also an excellent source of protein as well as containing all of the good fats.