Posted on Aug 15, 2011 in
Recovery Nutrition |
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Posted on Aug 15, 2011 in
Meal Planning |
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Whether it is for business or for an event, competitive athletes face many challenges associated with travel. An athlete must maintain a regular eating schedule to ensure carbohydrate and protein requirements and daily vitamin, energy and hydration needs are met. Travel, however, very frequently disrupts this schedule and exposes the athlete to foreign food and water which may...
It’s normal to feel nervous before competitions. Swimmers at every level from age-group teams to master’s clubs experience nervous jitters before racing. Symptoms include shakiness, nausea, excessive yawning, and elevated heart rate. All of these effects are normal. Your body is preparing for a unique demand. Adrenaline is released into the bloodstream, causing many of the...
Dietary variety is one of the core principles of nutrition. Most nutrition experts would agree that diversity is among the two or three most important qualities a diet can have. You’d be hard pressed to find a nutrition expert who believes that dietary variety is not all that important. I myself have often preached the importance of dietary variety in my writing.
For...
Posted on Aug 4, 2011 in
Recovery Nutrition |
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In the past several years special post-workout recovery drinks such as Endurox R4 have become quite popular among runners and other athletes. The makers of these drinks want us to believe that they are a better choice for recovery nutrition than meals consisting of everyday foods such as sandwiches and fruit. Is this true?
In the absence of any good research exploring this...
Contrary to what many women have been led to believe, the nutritional needs of female athletes are not significantly different from those of male athletes. Research has shown that male and female athletes and non-athletes need the same 13 vitamins and 22 minerals in approximately the same amounts. Most gender-based differences in recommended daily intakes of specific vitamins...
Remaining hydrated is important for optimal performance in running and cycling. As a sports nutritionist, I train many athletes to be aware of the importance of hydration. However, to simply have the fluid available is no good if it is not consumed—and sometimes getting fluid down your throat is easier said than done. Most articles on hydration focus on the benefits and on...
The only nutritional supplements that have been definitively proven to enhance the muscle-building effects of resistance training are creatine and protein/amino acids. A few other supplements have produced mixed results in scientific testing, and probably provide marginal benefits at most. The vast majority of nutritional supplements that are marketed as muscle boosters have...
Probiotics are attracting a lot of attention these days. Like most things that attract a lot of attention in our society, probiotics are doing so because some people believe they can make a lot of money by selling them. And, indeed, some people already are. But not every nutritional product that breaks through to become a consumer craze is actually worth the money. Do...
Posted on Jul 20, 2011 in
Recovery Nutrition |
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The muscle soreness and joint pain you experience after workouts are more than just a nuisance. They’re symptoms of post-workout tissue inflammation, which slows recovery, limits fitness gains, and even causes overuse injuries. By better managing post-exercise inflammation, you can recover faster, enhance your training adaptations, perform better in workouts and...
