Eating for Sports
by L. Lee Coyne Ph.D.
When it comes to nutritional advice for sport and exercise there is always some new magic bullet product or plan designed to help you become the next super athlete.This is not a new phenomena.Man has altered diet programs to enhance performance given that ancient times.Numerous years ago my Classics professor related the fact that the gladiators had been reported to have eaten ground lions teeth and raw meat prior to a performance in an try to take on the ferocious traits in the lion and for that reason enhance their odds of success.
An examination of a few nutritional practices and procedures associated with intended performance improvements looks warranted. Health
The very first consideration of each runner should be to consume as healthy as you possibly can to make sure a strong immune program and therefore stop illness.A single from the significant contributors to ill well being is free-radical injury to cells.Such damage may be the underlying cause of several types of cancer heart illness and other cellular injury.It truly is nicely established that amongst marathon finishers 40 knowledge some form of illness within one week of finishing their race – a sign of a depressed immune system. Best protein bars for women Cost-free radical production is often a organic occurrence for the duration of intense exercising. To stop no cost radical damage one wants to eat a lot more free of charge radical scavengers acknowledged as anti-oxidants beta carotene other carotenoids Vitamins C E selenium lycopene etc. obtained from fresh fruit vegetables and supplements.
Optimum wellness is also dependent upon consuming adequate high quality protein to produce those immune cells and obtaining enough essential fatty acids EFAs to produce the super hormones which control all other hormones.
Many nutrition coaches are now recognizing higher protein requirements for athletes. Endurance athletes may need extra protein than body builders because they tend to challenge their bodies at high intensities longer.Recent studies published in the American Journal of Clinical Nutrition reported that women who ate 24 or a lot more of their calories from protein experienced significantly fewer heart and cardiovascular problems.Also in a recent issue in the journal Cancer it was reported that women on higher protein diets experienced better breast cancer survival rates. In the same study contrary to several previous reports fat intake including saturated fat had no bearing around the results.A study from the University of Buffalo has shown suppressed immune systems in the course of very low fat diets. The American Heart Association has declared that fat intakes below 30 of calories are unfounded and potentially dangerous.Then there are innumerable studies showing the positive role of essential fatty acids from nuts seeds cold pressed oils and supplements in the prevention of heart illness cancer and inflammatory conditions.Very low fat diet programs do not contain enough EFAs. Preparation
Carbohydrate CHO loadingand pre-event hydration have been the trend over the last 15 years in the sports nutrition literature.
Carbohydrate loading has been over-done and that can account for the difficulty some have in losing weight or in controlling their cholesterol or triglycerides or blood pressure or PMS to name several problems. The role of CHO loading is to delay muscle glycogen depletion.This kind of depletion can be the limiting factor in successful completion of intense long duration tasks.However such depletion does not occur unless 1 performs at a very high percentage of capacity 75 for over 90 minutes.This intensity is rare even for competitive marathoners.
Yes – a single can deplete glycogen during an intense marathon or triathlon but not all through a sub one particular hour sub-maximal work out.Most training sessions occur at an intensity of 50 to 65 of capacity.Throughout this kind of intensities 35 to 60 of energy expenditure is still coming from fat.
Recent published studies from Denmark Japan New Zealand England and the University of Buffalo have demonstrated achievement with a concept of Fat Loading.Apparently theres adaptation to fat burning and it is as effective as CHO loading with the added advantage of not over stimulating insulin production which can set up immune challenges and inflammatory conditions.
I personally have completed six Marathons without CHO loading and following a 40 – 30 – 30 diet program throughout training.
There may still be rationale for using a high quality sport drink a single made of glucose polymers like maltodextrin and not table sugar – sucrose – plus a good level of at least 6 electrolytes not just sodium and potassium for the duration of and after long intense runs.Sub a single hour sub maximal work-outs do not implicate the use of much more than water unless the environment is very hot. Recovery
Once intense physical exercise is completed recovery of spent glycogen and replacement of metabolized Branched Chain Amino Acids leucine iso-leucine and valine becomes the focus.Research from the University of Texas published in the early 90s verified by others considering reported that drinking a carbohydrate glucose polymermixed with a protein containing a high BCAA profile whey protein isolate in a ratio 3-1 in favor of CHO provides optimum glycogen recovery and enhances muscle recovery . It reduces muscle soreness and reduces any feeling of heavy legs following exercise.
Depending on how long and intense the workout – some re-hydration with the high quality sport drink may be implicated following exercising. Summary
To feel your best stay wholesome perform best and recover fast follow some of these guidelines. Eat high nutrient dense fruits and vegetables to obtain antioxidants Eat high quality protein approximately 1 grampound of desirable weightdayto assist build healthful immune cells.Eat 20 -30 grams of protein in the hour before training or competing. Never consume extra than 35 grams of protein in a single meal. Consume high quality nuts seeds cold – pressed oils as sources of EFAs. Supplement with Soy Protein isolate drinks EFAs lecithin EPA GLA Flax seed oil and antioxidants. Use a high quality sport drink for the duration of and after long intense hot environment runs. Recovery Drinks 3-1 in favor of CHO have shown excellent results
Lee Coyne Ph.D. is a nutritional consultant lecturer and author of Fat Wont Make You Fat and the Lean Seekers coaching program. He may be reached at 1-800-668-4042 or by e-mail dr. Best protein bars for women
Best protein bars for women
Eating for Sports