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Energy Bars For Sports Nutrition Sports Nutrition Programs
A carefully designed sports nutrition program must be in place to be able to achieve desired results.
These programs will work best if they are based on scientific research and feedback from various competitive and recreational athletes through the years. This fact should be confirmed first before fully engaging oneself in any type of program.
Adherence to what sports nutrition programs advise will significantly bring in positive results.
However, just the same, one should be attuned to his body and to the information that it conveys to further bring in positive outcomes. The suggestions in the programs must be in synchrony to what is actually and currently happening in the body.
Moreover, one must take careful note that any sports nutrition program does not intend to diagnose, cure, treat, or prevent any illnesses. There has to be a consultation with a physician first. This should be the case most especially if the program includes very strenuous physical activities or exercise routines.
Sports nutrition programs vary depending on the needs and targets of an individual. For a very active person intending to maintain general fitness, for example, there is a specific program for him.
Intake of a recovery drink after workouts containing carbohydrates and protein may be essential for those working out at least seven hours in a single week. Drinks such as Ultragen and Endurox R4 are recommended. The protein will help the muscles recover faster from workouts, enhance the immune system, and elicit a positive response in spite of stress during training.
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Vegetarian Sports Nutrition - Can You Achieve A High Level Of Fitness Using a Vegetarian Food Base?
Vegetarian athletes have special needs to be able to perform at a higher level of energy than those who don?t exert themselves athletically each and every day. Vegetarian sports nutrition and calorie intake are very important to consistently help your body to perform at it?s best.
Most nutritional challenges of vegetarian sports nutrition can be met by planning ahead and having a variety of foods available at home. Variety in your vegetables, fruits, nuts and seeds will assure the correct vitamins, minerals and essential amino acids in the diet.
Vegetarian sports nutrition must meet the energy needs of the athlete. Energy sources can simply be your favorite fruits, root vegetables, whole grains and green leafy vegetables.
Proteins, needed for repair of tissues, building and repairing muscles, red blood cell production and just running your body, can be received from fruits, green leaves, nuts and root vegetables. Some excellent sources of protein include avocados, dates, bananas, and almonds.
Protein requirements are not different for vegetarian athletes than for athletes who don?t eat vegetarian sports nutrition. Athletes should take 1.2 to 2 grams of protein per kilograms of body weight.
Our bodies also require minerals to repair and replace muscles and hormones. There are several factors that are important to the absorption of minerals and vitamins. How the foods are combined, use of microwaves and incorporating the occasional fast all impact how minerals and vitamins are absorbed into the body.
Individual sources of plant protein do not supply all nine essential amino acids that meats and animal proteins do. However, eating a variety of vegetables during the day will supply all nine amino acids; what one vegetable is missing another will supply.
Calcium is also essential to nutrition. Vegetarian sports nutrition should plan for sources from plants or add supplements since athletes who are low may have increased risk of bone and stress fractures.
Athletes also are at risk for iron deficiency, especially females. Iron loss is increased during heavy training. Vegetarian sports nutrition should incorporate spinach, a good supply of iron, into the diet. Vitamin C also improves iron absorption. The main symptoms of iron deficiency are weakness and rapid fatigue during exercise.
Low zinc levels can also be a problem for vegetarian athletes in heavy training. Zinc sources are pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts and almonds.
Vegetarian sports nutrition should include appropriate amounts of energy, carbohydrates, protein, vitamins and minerals is critical for optimal performance. Athletes who practice a vegetarian lifestyle must do a little planning to ensure the correct balance of nutrition in their diets.
Vanessa Youngstrom, a nurse practitioner, enjoys writing and educating on health and wellness topics. You?ll find more articles at http://www.YourHealthHere.com |
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