Serious athletes push their limits to become stronger and faster. A key feature of physical activity is that it increases the rate of energy use, causing athletes to have a greater need for energy nutrients (carbohydrate, protein, and fat) (Bernardot, 2006). The practice of sports nutrition has evolved over the years and has become increasingly complex. At one time, the focus was on achieving a high protein intake, especially animal protein. This idea is attractive since it is easy to believe that a high intake of protein will support the building and repair of muscle proteins. In the latter part of the last century, the focus shifted. It was recognized that an adequate intake of protein is essential for all athletes; however, the role of carbohydrate and water became the focus of sports nutrition strategies (Maughan, 2011). Serious athletes recognize that adoption of a dietary strategy that meets their nutritional goals will maximize the possibility of competitive success. The athletes who correctly match energy and nutrient needs to their training schedules are ultimately the ones who succeed.
Athletes typically have a higher protein requirement because of a greater lean mass per unit of weight (i.e., a lower body-fat percentage), a greater need for tissue repair, and the small amount of protein burned as a source of fuel during physical activity. This increases the protein requirement for athletes to approximately double the amount for nonathletes. An athlete’s protein requirement is approximately 1.5 grams per kilogram, with a typical requirement rangeof between 1.2 and 1.7 grams per kilogram (Bernardot, 2006). Although protein is critically important to health and most certainly plays a role in sustaining and enlarging muscl...
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Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, and athletes. It is an amino acid, like the building blocks that makes up proteins. It is also an important store of energy in muscle cells. Creatine is a natural nutrient found in our bodies and in the bodies of most animals. It can also be found in the form of a powder and sold as a supplement. Creatine is categorized as a food supplement by the Food and Drug Administration, like a vitamin and is available over the counter at drug stores and nutrition centers. Approximately 95% of the body’s creatine supply is found in the skeletal muscles. The remaining 5% of creatine is scattered throughout the rest of the body, with the highest concentration in the heart, brain, and testes. The human body gets most of the creatine it needs from food or dietary supplements.
Fink, Heather Hedrick., Alan E. Mikesky, and Lisa A. Burgoon. (2012). Practical Applications in Sports Nutrition,3rd edition. Sudbury, MA: Jones & Bartlett Learning.
Kuhn, C., Swartzwelder, S., and Wilson, W. Pumped: Straight Facts for Athletes about Drugs, Supplements, and Training. 2000. W.W. Norton, New York and London.
Regardless of what sport an athlete is participating, once they reach a certain level there is an enormous amount of pressure. When an athlete is depriving himself or herself of food or making themselves puke after in taking food, they can start to go down a path of malnutrition, which will have a huge toll on their performance. Athlete’s battling eating disorders may experience symptoms such as anemia, muscle loss, osteoporosis, electrolyte imbalance, heart problems and hormone changes (Harms, 2012). A large majority of the time, when athletes are dropping weight they are going to end up developing problems such as fatigue, nutrient deficiencies and impaired growth which are only going ...
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In 2002, a group of Australian researchers published a paper entitled the "Effect of different protocols of caffeine intake on metabolism and endurance performance". Caffeine use during sporting events has become much more popular and has widely studied. The purpose of the research was to examine the work increasing (ergogenic) effects of differing regiments of caffeine on metabolism and performance while simulating the typical nutritional preparation an athlete would do for a race. The study also sought to examine the effect of timing of caffeine intake, comparing results when caffeine was given before an event (precaf) to results from caffeine given during an event (durcaf). In addition, the researchers wanted to understand the practice of endurance athletes drinking defizzed Coca-Cola towards the end of a race. It was widely observed that many triathletes and marathoners feel they derive a boost from consuming Coca-Cola in the final stages of an event as a replacement to sports drinks.
Early summer, about forty-eight years ago in 1965, University of Florida assistant football coach, Dwayne Douglas, sat down and wondered why so many of his players were suffering from heat strokes and heat related illnesses during games or practice. So, he went to the university physicians and asked them to determine why this was happening. Not long after it was discovered that two key factors were causing the Florida Gator players to suffer from these conditions: the fluids and electrolytes the players were losing during the events were not being put back into the body, and the massive amounts of carbohydrates the players' bodies used for energy were not being replenished. So, he decided to create Gatorade. There are plenty of Gurus out there who will sit and tell you that water is natural and it’s the best thing you could ever put into your body, but let’s get real I’ll take scientifically proven research over someone’s “word” any day. (Rovell 58)
...hat the nutritionist provides the proper nutrition for his/her athletes especially when traveling. No matter the condition, all dietary needs must be met by both the nutritionist and the athlete.
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
Athletes need protein, primarily to repair tissues and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage. This effect will help athletes gain immediate energy for competition or a workout.
Certain foods can make a difference in sports competition. Conditioning, strength, and speed have been the focal points of athletic training for years; however, the research on nutritional elements indicates their importance to an athlete's optimal performance. Knowing the proper food to eat before, during, and after a physical activity can help an athlete in achieving their desired performance.
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build
You've probably heard about how influential protein is to gaining muscle, but it also gives you